On Air by Yoga For First Responders

Hosted by Yoga For First Responders

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Aug 2026

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About the show

On Air by Yoga For First Responders, shines a light on the importance of mental health and wellness for public safety personnel. In this show, we explore the world of yoga and its powerful impact on first responders, all while maintaining a sense of humor and lightheartedness because let's face it, we don't take ourselves too seriously. You know all too well the toll that the job can take on your mental and emotional well-being. That's why we're here to help you find balance and peace of mind through the modality of yoga. We'll be chatting with experts in the field, sharing stories and insights from real-life first responders, and offering practical tips and techniques to help you take control of your mental health and wellness. So, join us as we delve into the world of yoga and its transformative power for first responders. We're here to help you unleash resilience amidst the chaos.

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60 recent

September 27, 202615 min

QC- Earning the Room: What it Really Takes to Teach First Responders

What happens when you walk into a room full of first responders and nobody asked for yoga? That's the question at the heart of this week's Quickcast. When Olivia first began bringing yoga into firehouses, police departments, academies, and other public safety spaces, she quickly learned that teaching yoga wasn't the hardest part. The real challenge was earning the trust of a room that might be skeptical, resistant, or simply wondering why they were there in the first place. In this episode, Olivia shares what more than a decade and 40+ Instructor Schools have taught her about teaching first responders — and why effective YFFR instruction requires much more than knowing yoga poses. She talks about learning to understand first responder culture, translating yoga into tools that address problems people already care about, and why credibility, communication, adaptability, and the ability to read the room can matter just as much as the protocol itself. Whether you're an experienced yoga instructor wondering how to work with first responders, or a first responder considering bringing YFFR into your own agency, this episode offers a look at what Instructor School is really designed to teach. In this episode: Why teaching yoga to first responders is fundamentally different from teaching in a traditional yoga studio What it means to "earn the room" Why first responder credibility and existing relationships are such a powerful asset What to expect from YFFR Instructor School Interested in Instructor School? Public registration for our 2027 open Instructor School opens October 1, 2026. The in-person school will take place March 1–5, 2027, in Albuquerque, New Mexico. Learn more at yogaforfirstresponders.org/instructor-school For more information and resources, visit yogaforfirstresponders.org . Don't forget to like, subscribe, and leave a review to support our mission!

September 20, 20261 hr 5 min

From Sleepless to Self-Regulated: John Wojtowicz’s YFFR Story

What happens when the skills you train actually show up when you need them most? In this episode of Yoga for First Responders On Air , Olivia sits down with longtime YFFR instructor, trainer, board member, veteran, and former U.S. Marshal John Wojtowicz for a conversation recorded on the 25th anniversary of 9/11. John’s path to yoga didn’t start with a desire to become a yoga instructor. It started with a problem many first responders know all too well: he couldn’t sleep. After losing a close friend and teammate to suicide, John spent several years struggling with sleep before eventually walking into his first yoga class in 2009. What happened at the end of that class changed the trajectory of his practice — and eventually led him to YFFR. More than 15 years later, John has taken those practices far beyond the yoga studio. He now incorporates breathwork into peer support, Critical Incident Stress Management (CISM), work with veterans, and his own approach to recovery and performance. In this conversation, Olivia and John explore what it means to train the nervous system the same way we train any other operational skill — until the response becomes automatic. In this episode, we talk about: The yoga class that finally helped John sleep Why first responders are often skeptical of anything that doesn’t immediately demonstrate practical value The tactical applications of breathwork, movement, and nervous system regulation Why John starts with just two minutes when introducing breathwork The idea of “autonomic fitness” and what it could look like in public safety training Why the goal isn't to make difficult situations easy, but to become more capable within them John’s story is a powerful reminder that the goal of this work isn't to make life stress-free. It's to train ourselves so that when life gets hard, we have more tools available to meet it. * One factual correction from the conversation : John referred to Mohamed Atta as the “20th hijacker” in discussing a high-threat trial in Alexandria, Virginia. Atta was actually the lead hijacker and one of the 19 men who carried out the September 11 attacks. The individual tried in Alexandria in connection with the 9/11 conspiracy was Zacarias Moussaoui, who was later sentenced to life in prison. We’re including this clarification here to ensure the historical record is accurately represented.* Don't forget to follow us on social media and subscribe to our podcast: yogaforfirstresponders.org Instagram: @yogaforfirstresponders Facebook: www.facebook.com/YogaForFirstResponders/

September 13, 202617 min

QC- From-the-Vault: One Conscious Breath with Joe Spector

CONTENT WARNING: This episode includes discussion of suicide, grief, and addiction. Please take care of yourself while listening. In honor of September being Suicide Prevention Awareness Month, we're bringing an important conversation back from the YFFR On Air archive. Originally released in early 2024, this From-the-Vault episode features highlights from a longer conversation with Joe Spector, a former police officer and firefighter who shares the story of a moment he never saw coming—and how one breath helped change what happened next. Together with Eric, Joe talks openly about career-ending injury, the loss of identity that can come with leaving the fire service, cumulative grief, the pressure to keep pushing through, and the importance of having people in your corner when things become overwhelming. Years later, Joe's story remains a powerful reminder of why awareness, connection, and nervous system regulation matter—and how creating just a little space in a difficult moment can change the trajectory of a life. In this episode: Joe on losing his career and redefining his identity The cumulative impact of grief and loss Why first responders can become so good at pushing through The moment one breath interrupted a crisis The power of connection, empathy, and asking for help If you or someone you know is struggling, call or text 988 for the Suicide & Crisis Lifeline, available 24/7. Learn more about Yoga For First Responders at yogaforfirstresponders.org.

September 6, 202621 min

She's In: Linzie's Fire Academy (And What That Means for the Podcast)

Linzie is officially headed to the fire academy! After months of preparation, training, and wondering, “What have I gotten myself into?”, Linzie has made it to the next chapter of her journey into the fire service. In this week's podcast episode, Olivia and Linzie sit down to talk about what happened at first orders, what Linzie’s 28-week academy schedule looks like, the physical and mental challenges she’s already encountering, and how the tools she’s learned through YFFR are becoming part of her everyday training. Linzie also shares how she’s approaching the pressure of being the only woman in a class of 25 cadets—and the reminder she’s gotten from female firefighters that she doesn’t have to be the strongest, fastest, or fittest person in the academy. She just has to keep going. And there’s one BIG podcast announcement: while Olivia and Linzie will continue recording throughout Linzie’s academy and probationary year, the episodes won't go live until she completes probation next year. So this isn’t goodbye to Linzie. It’s just a little pause. We’ll be continuing our engaging podcast conversations every week with new experts and YFFR Instructors, all while following Linzie’s journey behind the scenes—and when she returns, we’ll get to hear what the experience was really like. In This Episode: What happened during Linzie's first orders and orientation Preparing physically for the demands of the academy The importance of perseverance over being the “strongest” or “fastest” Using breathwork and nervous system regulation under stress Bringing YFFR tools into the academy What’s next for Linzie—and for the podcast Listen now and follow along as she goes from recruit to firefighter. Don't forget to follow us on social media and subscribe to our podcast: yogaforfirstresponders.org Instagram: @yogaforfirstresponders Facebook: www.facebook.com/YogaForFirstResponders/ Mentioned in this episode: LUMEBOX: $260 Off of Lumebox click the link and use code:yogaforfirstresponders https://thelumebox.com/pages/lb68/?_ef_transaction_id=&oid=3&affid=4521&discount=yogaforfirstresponders

August 30, 202612 min

QC- Sets and Reps: What Happens After You Decide to Change

Deciding to change is easy. Becoming the person you decided to be takes repetition — and life will hand you the reps whether you're ready or not. In this week's Quickcast episode of YFFR On Air, Olivia unpacks "personal policies" (the boundaries, standards, and non-negotiables you've set for how you operate now) and why establishing one seems to invite the exact situation that tests it. She shares a personal example — a lease renewal that arrived with an unexpected rent increase — and walks through what it looked like to practice sovereignty instead of reacting from old scarcity and safety patterns. The episode connects this directly to the yoga mat: shaky legs, a wobbly foundation, and the urge to compare yourself to the person next to you are all training grounds for the same muscles you need out in the world. In this episode: What "personal policies" are and why life tests them immediately Why deciding to change and becoming that person are two different things How yoga poses become rehearsal for real-life boundaries, foundation, and self-worth How to turn your next hard moment into "a rep" instead of a setback Listen and learn about the ways your mindset can change your routine. Don't forget to follow us on social media and subscribe to our podcast: yogaforfirstresponders.org Instagram: @yogaforfirstresponders Facebook: www.facebook.com/YogaForFirstResponders/ Mentioned in this episode: YFFR Virtual Instructor School Sign up for YFFR Virtual Instructor School now through August 31st and enroll for the coaching track ($250 Value) at no additional cost! https://www.yogaforfirstresponders.org/virtual-instructor-school

August 23, 202640 min

Celebration Station: Linzie's Final Steps to Firefighter

She's officially passed all the tests! In this episode of Yoga for First Responders, Olivia and Linzie chat right after she gets the news that she passed her final psych exam and officially cleared the way to start fire academy, the last hurdle in a hiring process that's taken months. Linzie opens up about being the only woman among 26 recruits in her academy class, the grief of leaving the home she and her husband built inside a storage facility (yes, really, and it's a better story than it sounds), and how thrifting became an unexpected lesson in mental reframing and manifestation. Then, they get into the real substance: how the breathwork and self-awareness tools Linzie learned through YFFR became the anchor that got her through the physical test, the combat challenge, her first time crying inside an SCBA facepiece, and a meditation sitting inches from live fire during training. This one is equal parts celebration, reflection, and a preview of what it looks like to walk into high-stress public safety work already equipped with tools for your nervous system — instead of learning them the hard way, 20 years in. In this episode: Getting "the call" after a month-long wait on psych clearance Being the only woman in a 26-person academy class Grieving some big life changes while celebrating a new chapter Why self-awareness is the anchor that survives any identity change What it might look like to bring these tools into her academy and beyond Whether you're waiting on a hiring decision, heading into your own academy, or just want to understand what it actually takes to get through the firefighter process, Linzie's story is proof that the work you put into your nervous system before the job starts is what carries you through it. Don't forget to follow us on social media and subscribe to our podcast: yogaforfirstresponders.org Instagram: @yogaforfirstresponders Facebook: https://www.facebook.com/YogaForFirstResponders/ Mentioned in this episode: YFFR Virtual Instructor School Sign up for YFFR Virtual Instructor School now through August 31st and enroll for the coaching track ($250 Value) at no additional cost! https://www.yogaforfirstresponders.org/virtual-instructor-school

August 16, 202615 min

QC- We're Not Doing Anything Until We Take Three Breaths

"We're not doing anything until we take three breaths." That's what Olivia said to her three-year-old mid-meltdown— and it's the line she realized she needs to say to herself a lot more often, too. In this week's QuickCast episode, Olivia unpacks how a toddler's emotional morning connected to something she's been thinking and teaching about for years: the boundaries we need with ourselves, not just with other people. She breaks down why regulation isn't the same as relaxation, what "autonomic fitness" actually means, and why the goal isn't a stress-free life — it's a nervous system that can move through activation and back into regulation, on demand, in real time. You'll hear about: Why "just breathe" is useless advice (you're already breathing) The difference between outward-facing boundaries and the internal ones we rarely talk about Why these practices only work if you train them before the chaos hits, not during it Listen now and learn the value of stopping to inhale, hold, and exhale. Interested in learning more about resilience and regulation in everyday life? Follow us on social media and subscribe to our podcast: yogaforfirstresponders.org Instagram: @yogaforfirstresponders Facebook: https://www.facebook.com/YogaForFirstResponders/ Mentioned in this episode: YFFR Virtual Instructor School Sign up for YFFR Virtual Instructor School now through August 31st and enroll for the coaching track ($250 Value) at no additional cost! https://www.yogaforfirstresponders.org/virtual-instructor-school

August 9, 20262 hr 0 min

Healing the Healers: Mental Health in Medicine with Jonna Meyer

Not every career change is about chasing something new. Sometimes it's about saving yourself. This week on Yoga for First Responders On Air , Olivia and Eric sit down with registered nurse, YFFR instructor, and resilience advocate Jonna Meyer to discuss what happens when your identity becomes your profession—and why walking away from the career you thought defined you can become the healthiest decision you ever make. Jonna shares her journey from growing up in rural Missouri, becoming a young mother, and building a career in neonatal and critical care transport to recognizing the toll chronic stress had taken on her own life. She opens up about ACEs, burnout, compassion fatigue, mental health, and why she's now pursuing psychiatric mental health as the next chapter of her career. This conversation explores: Building resilience before burnout happens Mental health in healthcare and first responder professions The importance of peer support Why Yoga for First Responders Instructor School changed her perspective Creating a career that supports your wellbeing Whether you work in EMS, nursing, fire service, law enforcement, healthcare, or simply want to understand how resilience is built, this episode offers practical insights and an honest reminder that caring for yourself isn't selfish—it's essential. Stay connected with Jonna Meyer: The Station 10 Foundation Rekindled Wellness Mentioned in this episode: YFFR Virtual Instructor School Sign up for YFFR Virtual Instructor School now through August 31st and enroll for the coaching track ($250 Value) at no additional cost! https://www.yogaforfirstresponders.org/virtual-instructor-school

August 2, 20261 hr 4 min

From Student to Teacher: Linzie's First Live Class

What happens when a Yoga for First Responders Instructor School graduate teaches her very first in-person class? In this episode, Olivia sits down with firefighter recruit and YFFR instructor Linzie immediately after stepping off the mat to reflect on the experience. Together, they unpack what effective teaching really looks like, why verbal cueing matters, and how curiosity is one of the most powerful tools we can develop. The conversation expands beyond yoga into communication, leadership, first responder culture, and the science behind why YFFR Instructor School is intentionally designed more like an academy than a traditional yoga teacher training. You'll also hear: Why intention and impact are two different things How verbal coaching creates better instructors Linzie's update on her firefighter hiring process Practical advice for bringing resilience training into your own department At the end of this episode, you'll hear the full audio from Linzie's class so you can experience her teaching for yourself. If you've ever wondered what the transition from YFFR Instructor School to working Instructor is really like, this episode offers a firsthand look inside the process. Learn more about Yoga for First Responders and Instructor School at yogaforfirstresponders.org Mentioned in this episode: YFFR Virtual Instructor School Sign up for YFFR Virtual Instructor School now through August 31st and enroll for the coaching track ($250 Value) at no additional cost! https://www.yogaforfirstresponders.org/virtual-instructor-school

July 26, 20269 min

QC- Information Isn't Transformation: Why Explaining Doesn't Changing Anyone

What if the sentence that changed how you teach could also change how you heal? In this week's Quickcast, Olivia shares the moment a simple piece of feedback — "telling isn't teaching" — flipped her entire approach to yoga instruction. She unpacks why information alone never changes behavior, why emotion is what turns information into memory, and how a trip to see Christopher Nolan's The Odyssey reminded her that plot isn't the same as experience. Then she brings it home to the mat: your tight hamstring isn't just a tight hamstring. Your breath in Warrior Two isn't just a breathing cue. Every pose can become part of a bigger story, and that's where real, lasting change for first responders begins. Listen now and learn how your own hero's journey starts with one simple change. Interested in becoming a YFFR Instructor? Visit YogaForFirstResponders.org to learn more about Instructor School programs and online trainings. https://www.instagram.com/yogaforfirstresponders https://www.facebook.com/YogaForFirstResponders

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