SAULT STE MARIE ONTARIO: 5-hour FRY The Method Workshop for First Responders

We are happy to announce the starting of FRY ROAD TRIP.

Tuesday June 7 and Wednesday June 8, 2022, FRY Canada is coming to Sault Ste Marie at “Peaceful Warrior Wellness” Studio with two opportunities to engage:

– 5hr FRY The Method First Responder Workshop for Mind-Body Wellness and Resilience on June 8th 8th 8:30AM-2PM (1/2hr break). Cost: $175+HST+Eventbrite fee

– FRY is also offering a 90-minute Pre-Workshop class in FRY The Method June 7th 3PM-4:30PM. Cost: $25+HST+Eventbrite fee.


This is the link to reserve your spot:

Would like us to come in your city? Call us at 519.770.YOGA(9632), we are happy to collaborate.

SUDBURY ONTARIO: 5-hour FRY The Method Workshop for First Responders

We are happy to announce the starting of FRY ROAD TRIP.

Sunday June 5 and Monday June 6, 2022, FRY Canada is coming to Sudbury at “A Space to Breathe Inc” Studio with two opportunities to engage:

– 5hr FRY The Method First Responder Workshop for Mind-Body Wellness and Resilience on June 6th 8:30AM-2PM (1/2hr break). Cost: $175+HST+Eventbrite fee

– FRY is also offering a 90-minute Pre-Workshop class in FRY The Method June 5th 6PM-7:30PM. Cost: $25+HST+Eventbrite fee.


This is the link to reserve your spot:

Would like us to come in your city? Call us at 519.770.YOGA(9632), we are happy to collaborate.

Can Yoga modulate stress, anxiety and depression? Does stress impact gender differently in Policing?

FRY The APP Yoga for First Responders

Can Yoga modulate stress, anxiety and depression? Does stress impact gender differently in Policing? Keep reading to find out the answer.

The U.S. Department of Justice published a study regarding the “Stress, Gender and Policing: The Impact of Perceived Gender Discrimination on Symptoms of Stress”.

You can read the full study at this link:

The results indicate that male and female officers have conflicting attitudes about the amount and nature of gender discrimination within police work. The findings further suggest that female officers experience higher levels of stress. Additionally, the results indicate a weak relationship between perceptions of gender related jokes and stress levels for females. The study iterates that police work is inherently stressful, and that the traditionally male-dominated field of policing may create increased obstacles and stressors for women officers.

In recent decades, several medical and scientific studies on yoga proved it to be very useful in the treatment of some diseases, stress and PTSD.

On our page we have available different studies showing the benefits of yoga, meditation and mindfulness, breathwork and relaxation. Please feel free to jump there and learn more about the science beyond the yoga practice in all its full aspects.

A study published on the National Library of Medicine was conducted to investigate the effects of yoga on stress, anxiety, and depression in women.

You can read the full study here:

The total eligible sample consisted of 52 women with a mean age of 33.5 ± 6.5 years. The study above showed that 12 sessions of intervention such as regular Hatha Yoga exercise significantly reduced stress, anxiety, and depression in women. Thus, it can be used as complementary medicine and reduce the medical cost per treatment by reducing the use of drugs.

Not “the solution” but a tool, that extra juice you can add to your daily healthy routine that can really better your life and change the way you perceive happenings as stressors in your life.

Forty-three percent of all adults suffer adverse health effects from stress and seventy-five percent to 90% of all doctor’s office visits are for stress-related ailments and complaints. So, if you are really interested in wellness you have to factor in your mind states: meditation and mindfulness are other “natural drugs” you can use without any side effects.

FRY The Method has its root in those ancient practices. Wanna give it a try? Download FRY The APP or contact us to know more about what we do and offer or book a chat with us by using our Calendly:

Sasy, FRY Director and Co-Founder

Meditation Weekend with Sasy Cacace

FRY meditation

We are glad to announce that our Director Sasy is leading a 4-hour in-person Meditation course eligible for 4 hours Continuing Education with Yoga Alliance.

Register online here or call 613-362-6218

Deepen your meditation practice with this experiential 4-hour weekend where people immerse themselves into a deep meditation practice.

When? Saturday April 30 & Sunday May 1, 2:00-4:00pm EST

You will learn and practice different types of meditations as well as some of the science behind it all!

Who this course is for:Everyone! Everyone who wants to learn more about meditation and/or deepen their personal practice. Every yoga instructor who wants to learn more about Meditation and have a deeper experience about it.

Price: $145 CAD + HST

Certification: After completing this Meditation course, you will receive a certificate to upload in your Yoga Alliance dashboard if you are a YA Teacher.

Unlock the Breath – Road to Bliss with Sasy Cacace

FRY breathwork Sasy

We are glad to announce that our Director Sasy is leading a 6-hour in-person breathwork course at Willow Wellness in Richmond, eligible for 6 hours Continuing Education with Yoga Alliance.

To register: Book online at or call 613-362-6218

You will learn how to use your breath to increase body’s energy, health and awareness.

Deepen your understanding of breathing to take care of all your body-systems, your mind and move the awareness to the Soul level.

An intensive self-experience, this Breathwork/Pranayama course will help you to:
– Understand your breathing
– Take care of your body/mind system
– Deepen your awareness to move beyond the awareness sheath (awareness layer) to the bliss sheath (bliss layer)
– Become aware of the deeper layers of the self

You will learn these techniques in this Pranayama (focusing on the breath) course:

– The Locks (Bandhas)
– The Retentions of Breath (Kumbhakas)
– Belly Breathing
– Yogic Breathing
– Alternate Nostrils Breathing (Anuloma Viloma)
– Shining Skull Breathing (Kapalabhati)
– Fire Breathing (Bastrika)
– Humming Bee Breathing (Brhamari)
– Equal Ratio Breathing (Samavritti)
– Not Equal Ratio Breathing (Asamavritti)
– Stepped Breathing (Viloma)
– Mantra Breathing
– Rolling Tongue Breathing (Sitali)
– Smiling Breathing Breathing (Sithkari)
– Ocean Sound Breathing (Ujjay)

You will also learn options to enhance and control these techniques to suit your own practice.

Who this course is for: Everyone. Everyone who wants to learn more about the power of breathing. Everyone who wants to deepen their yoga practice. Every yoga instructor who wants to learn more about Pranayama.

Price: $210 CAD + HSTIn-person: Saturday May 28 & Sunday May 29: 2:00-5:00 pm EST

Certification: After completing this Pranayama course, you will receive a certificate to upload in your Yoga Alliance dashboard if you are a YA Teacher.

The Science Behind FRY The Method for First Responders

The Science Behind FRY The Method for First Responders

The Science Behind FRY The Method for First Responders

A list of Research supporting each of the element belonging to FRY The Method for First Responders.

FRY Canada conducted

  • Qualitative interviews of First Responders across the 3 services (Fire, Police, Paramedic) and Dispatch; and
  • Literature review of mind-body injuries of First Responders

in 2018 and 2021 as preliminary investigation in the development of FRY The Method and FRY The APP

The book “F.R.Y. First Responders’ Yoga. The BOOK” is the culmination of these interviews and literature reviews paired with fitness training, advanced yoga education and direct experience as First Responders.


What FRY Canada heard from First Responders:

There is no time for self-care after shift with home life and personal responsibilities;

  • They cannot follow regular weekly classes due to their erratic shifts; and
  • There is no ONE source they may go to for their energetic workouts, stretching, meditation, relaxation, mindfulness or other stress relief techniques NOR are they specific to First Responder needs.


Generalizable Mindfulness-Based Strategies for First Responders

Generalizable Mindfulness-Based Strategies for First Responders such as Large and Deep Exhale, Diaphragmatic Breathing, Progressive Relaxation, Mindfulness Imagery increase self-awareness, lead to “decentering” (a non-identified awareness of the experiences whose consequence is a reduction of emotional reactivity), promote intentional responses, enhance self-compassion, and ultimately decrease suffering.

The mind-body interventions have been shown to directly promote First Responders’ mental and physical health while providing increased resilience when facing work-related stressors.  

The American Journal of Psychotherapy, July 2018, Summary of mindfulness-based benefits and empirical research. 


Strategies for First Responders Mental Health

A scoping review was conducted using the PubMed database (1966 to October 1, 2020) and the Google Scholar database (October 1, 2020) found:

  • Strategies for supporting mental health and well-being need to be implemented early in the First Responder career and reinforced throughout and into retirement (Begin in training).

  • They should utilize holistic approaches which encourage “reaching in” rather than placing an onus on First Responders to “reach out” when they are in crisis. (Develop a supportive community in good times to be there in the bad times).

Smith E, Dean G, Holmes L. Supporting the Mental Health and Well-Being of First Responders from Career to Retirement: A Scoping Review. Prehosp Disaster Med. 2021 Aug;36(4):475-480. doi: 10.1017/S1049023X21000431. Epub 2021 Apr 30. PMID:  33928892.



Yogic breathing is a unique method for balancing the autonomic nervous system and influencing psychologic and stress-related disorders. Mechanisms contributing to a state of calm alertness include increased parasympathetic drive, calming of stress response systems, neuroendocrine release of hormones, and thalamic generators – a set of neurons in the thalamus that sets up a clear rhythm in a related cortical area (due to breathwork).

Journal of Alternative and Complementary Medicine 11 Issue 1: March 4, 2005. Richard P. Brown and Patricia L. Gerbarg.The Journal of Alternative and Complementary Medicine.Feb 2005.189-201.


Functional Movement: 

  • Functional fitness improvements after a worksite-based yoga initiative (Firefighters). Improvements were noted in trunk flexibility and perceived stress. Participants also reported favorable perceptions of yoga: feeling more focused and less musculoskeletal pain. 

Cowen VS. Functional fitness improvements after a worksite-based yoga initiative. J Bodyw Mov Ther. 2010 Jan;14(1):50-4. doi: 10.1016/j.jbmt.2009.02.006. PMID: 20006289.

  • Mindfulness-Based Stretching and Deep Breathing Exercise reduce the prevalence of PTSD-like symptoms in individuals exhibiting subclinical features of PTSD.

Kim SH, Schneider SM, Bevans M, Kravitz L, Mermier C, Qualls C, Burge MR. PTSD symptom reduction with mindfulness-based stretching and deep breathing exercise: randomized controlled clinical trial of efficacy. J Clin Endocrinol Metab. 2013 Jul;98(7):2984-92. doi: 10.1210/jc.2012-3742. Epub 2013 May 29. PMID: 23720785; PMCID: PMC3701284.

  • Therapeutic yoga is defined as the application of yoga postures and practice to the treatment of health conditions and involves instruction in yogic practices and teachings to prevent, reduce or alleviate structural, physiological, emotional and spiritual pain, suffering or limitations. Results from this study show that yogic practices enhance muscular strength and body flexibility, promote and improve respiratory and cardiovascular function, promote recovery from and treatment of addiction, reduce stress, anxiety, depression, and chronic pain, improve sleep patterns, and enhance overall well-being and quality of life.

Woodyard C. Exploring the therapeutic effects of yoga and its ability to increase quality of life. Int J Yoga. 2011 Jul;4(2):49-54. doi: 10.4103/0973-6131.85485. PMID: 22022122; PMCID: PMC3193654

  • Pre-to-post-yoga sessions, levels of positive emotions (engagement, tranquility and revitalization) increased while exhaustion decreased.

Complementary Therapies in Medicine Volume 49, March 2020, 102354 Exploring how different types of yoga change psychological resources and emotional well-being across a single session



  • Relaxation training and yoga most effectively reduced anxiety symptoms among older adults. Furthermore, the impact of some relaxation interventions remained in effect for between 14 and 24 weeks after the interventions.

Effects of relaxation interventions on depression and anxiety among older adults: a systematic review – Piyanee Klainin-Yobas, Win Nuang Oo, Pey Ying Suzanne Yew & Ying Lau, Published online: 09 Jan 2015

  • Relaxation is as effective as cognitive and behavioural therapies in the treatment of anxiety disorders.

Is Cognitive-Behavioural Therapy More Effective Than Relaxation Therapy In The Treatment Of Anxiety Disorders? A Meta-Analysis” – Jesus Montero-Marin, Javier Garcia-Campayo, Alba López-Montoyo, Edurne Zabaleta-Del-Olmo, Pim Cuijpers

  • Research suggests that common forms of relaxation training, such as Progressive Muscle Relaxation, Meditation, Breathing exercises, and Visualization can help individuals reduce stress, enhance relaxation states, and improve overall well-being. The study below examined three different, commonly used approaches to stress relaxation: Progressive Muscle Relaxation, Deep Breathing, and Guided imagery that are all part of FRY The Method. The result is that those techniques promote both psychological and physiological states of relaxation, offering a head-to-head comparison of stress-reduction strategies.

Effectiveness Of Progressive Muscle Relaxation, Deep Breathing, And Guided Imagery In Promoting Psychological And Physiological States Of Relaxation – Loren Toussaint, Quang Anh Nguyen, Claire Roettger, Kiara Dixon, Martin Offenbächer,Niko Kohls, Jameson Hirsch, And Fuschia Sirois – 03 Jul 2021


Positive Affirmations / Neuroplasticity: 

Positive statements that can help you to challenge and overcome self-sabotaging and negative thoughts, brief phrases, repeated frequently, which are designed to encourage positive, happy feelings, thoughts, and attitudes and set goals. 

Self-affirmations have been shown to:

  • Decrease health-deteriorating stress (Sherman et al., 2009; Critcher & Dunning, 2015).

Clayton R. Critcher and David Dunning. Self-Affirmations Provide a Broader Perspective on Self-Threat

or you can read:

Psychological vulnerability and stress: The effects of self-affirmation on sympathetic nervous system responses to naturalistic stressors – Sherman, D. K., Bunyan, D. P., Creswell, J. D., & Jaremka, L. M. (2009). Health Psychology, 28(5), 554–562.  

or you can read this Link 2

  • Create an adaptive, broad sense of self which makes us more resilient to difficulties when they arise

Minakshi Rana. Positive Affirmations and its Benefits on Psychological Well-Being

  • Lower stress and rumination (Koole et al., 1999; Wiesenfeld et al., 2001)

Koole, S. L., Smeets, K., van Knippenberg, A., & Dijksterhuis, A. (1999). The cessation of rumination through self-affirmation. Journal of Personality and Social Psychology, 77(1), 111–125

or you can read this Link 2

  • Improve problem-solving under stress

Creswell JD, Dutcher JM, Klein WM, Harris PR, Levine JM. Self-affirmation improves problem-solving under stress. PLoS One. 2013 May 1;8(5):e62593. doi: 10.1371/journal.pone.0062593. PMID: 23658751; PMCID: PMC3641050

  • Exhibit significant positive correlation to feelings of hopefulness and promote adaptive coping, goal achievement, and better health

Taber JM, Klein WMP, Ferrer R, Kent E. Optimism and Spontaneous Self-affirmation are Associated with Lower Likelihood of Cognitive Impairment and Greater Positive Affect among Cancer Survivors Annals of Behavioral Medicine 50(2) November 2015 

or read Link 2



  • Mindfulness Training Improves Quality of Life and Reduces Depression and Anxiety Symptoms Among Police Officers 

Mindfulness Training Improves Quality of Life and Reduces Depression and Anxiety Symptoms Among Police Officers. Front. Psychiatry, 26 February 2021

or read Link 2

  • Mindfulness training with First Responders leads to increased resilience and reduced burnout

Kaplan, J. B., Bergman, A. L., Christopher, M., Bowen, S., & Hunsinger, M. (2017). Role of resilience in mindfulness training for first responders. Mindfulness, 8(5), 1373–1380.

  • FRY Interview with Neurologist Gus Castellanos “The Benefits of Mindfulness for First Responders” – 2022



  • Meditation practices may impact physiological pathways that are modulated by stress and relevant to disease. Specifically, engagement in compassion meditation may reduce stress-induced immune and behavioral responses.

Thaddeus W.W.Pace, Lobsang TenzinNegi,  Daniel D.Adame, Steven P.Cole, Teresa I.Sivilli, Timothy D.Brown, Michael J.Issa, Charles L.Raison. Effect of compassion meditation on neuroendocrine, innate immune and behavioral responses to psychosocial stress. Psychoneuroendocrinology Volume 34, Issue 1, January 2009, Pages 87-98 

  • Meditation increases grey matter and this benefit is part of the underlying neurological correlate of long-term meditation independent of a specific style and practice

Eileen Luders, Arthur W.Toga, Natasha Lepore, Christian Gaser. The underlying anatomical correlates of long-term meditation: Larger hippocampal and frontal volumes of gray matter. Neuroimage. Volume 45, Issue 3, 15 April 2009, Pages 672-678


Workplace Health Initiatives:

Yin Yoga. Approaching the Functional with Sasy Cacace. March 2022

FRY yin yoga functional Sasy

Yin Yoga. Approaching the Functional with Sasy Cacace” course is eligible for 20 hours of Continuing Education with Yoga Alliance. Mark the dates for March 2022.

With this course you will learn:

  • What is Yin Yoga 
  • Overview of CHI and Meridian channels, according to Chinese Medicine
  • What is the functional approach to Yoga
  • The differences between the performance and the functional-introspective approach that can be applied to all forms of Yoga
  • How to teach in a functional way
  • The 14 Skeletal segments and the 10 Muscles groups involved in the entire Yoga practice and not only the Yin practice
  • Why the skeletal variations are an important key to the functional training
  • The 5 Archetypal Yin Yoga Poses and their variations, that can be adapted to each and every student
  • And more

This course is of interest to all people learning yoga to deepen your practice as well as to instructors who wish to deepen their understanding of movement in yoga.

COST (Canadian Dollars):

Early Bird: $377.50 (25% discount)+ HST before December 3, 2021

General Admission: $450 + HST thereafter

TIME TABLE OF THE COURSE (all times are in EDT):

  1. Saturday March 26, 2022: 12pm-16.15pm (15 minutes break)
  2. Sunday March 27, 2022: 8am-12:15pm (15 minutes break)
  3. Wednesday March 30, 2022: 7pm-9pm 
  4. Saturday April 2, 2022: 12pm-16.15pm (15 minutes break)
  5. Sunday April 3, 2022: 8am-12:15pm (15 minutes break)
  6. Wednesday April 6, 2022: 7pm-9pm + Graduation 

Certification will be delivered by email to the attendees who participate in the full course.

Tickets available at this link:

Info about the teacher:

Sasy is a 500 hours Yoga Alliance Experienced Registered Yoga Teacher (E-RYT 500) and Yoga Alliance Continuing Education Provider (YACEP). He has been lived and taught yoga in many studios in Northern Italy, in Fuerteventura (Spain), India (Mysore), Nepal (Pockara) and all of 2018 in Los Angeles (USA).

He also has some experience in Karma Yoga including Anand Prakash Ashram in Risikesh (India) where he led Vipassana Meditation and Karuna Home for Disabled and Orphaned Children in Bylakuppe/Mysore (India) where he taught Yoga in a Yoga Studio inside the Tibetan Camp 1. On March 2020 he completed his three months of Karma Yoga at Sivananda Ashram Bahamas.

Sasy is a former Italian Police Detective and chief who has spent 20 years serving the Italian Government in the field of crime and narcotics. Knowing very well the stress and all the consequences that First Responder service can bring into the personal life of every single officer or member, Sasy was inspired to offer training for First Responders. Drawing on his past in law enforcement and the knowledge he developed since 2005 in the fields of meditation, stress reduction, Yoga and trauma-informed movement, Sasy co-founded together with Julia Long, F.R.Y. First Responders’ Yoga Canada, a tool box mind body wellness that compiles breathwork, functional yoga movement, trauma informed Yoga, meditation and positive affirmation techniques, designed for First Resppnders by First Responders, tailored to their needs. And with the F.R.Y. The App the tools are available anytime, anywhere, when needed, at a push of a button.

In 2005 Sasy started his spiritual quest and decided to dedicate his life to yoga since 2014. 

He is the author of “The Key to Happiness” and “Yin Yoga“, two manuscripts in which he shares a glimpse of his personal spiritual journey, some easy-to-understand neuroscience about meditation and deep breathing, life-altering tools that transformed his daily living. in 2020 he co-authored his 3rd book together with Julia Long, “F.R.Y. First Responders’ Yoga. The Book“. All the manuscripts are available on Amazon, both paperback and digital formats.

How to stop Panic Attacks in First Responders

F.R.Y. The APP can help overcome panic attacks in First Responders

We all experience Panic Attacks 

Today I want to talk about panic attacks in First Responders. I am speaking from my experience as a former Police Detective and Chief. Every one of us in our lives experiences a moment of anxiety, a moment when you desperately want to run away from something or fight it off. Sometimes we do not know the true cause of our panic, but it manifests and it presents in different way
Every one of us at a certain point have tried different ways to deal with anxiety. These include: training, listening to music, doing something to run away from that feeling, to dampen that feeling. Nothing seems to work as it is the aversion toward that feeling of anxiety that makes the same anxiety bigger and stronger.

Panic attacks in First Responders

In my past I have participated in different retreats in different retreat centers. I hoped that a structured environment could help me learn how to meditate and release that tension in my mind and so in my body. Most of the time my mind was all over the place even during the formal meditations. Why? I was fighting the unpleasurable. When you fight the moment you are at you create more stress and anxiety within you
The moment I realize that learning how to live with your “weakness” and welcome it whatever it is, that feeling becomes an asset. It transforms
When you acknowledge and “welcome” your feelings of discomfort, they become suspended in awareness. They are still there but beneath them there is this field of awareness that is holding them. The first step to take to break the cycle of anxiety and noisiness of the mind is to become aware of it.

How to break the cycle of anxiety with the breath

There are different ways to achieve this. One is the basic awareness of the breath when you meditate but also when you are out of your formal practice. Be aware of your breathing pattern without the intention of becoming a good breather. Observe your inhalation and exhalation, without trying to change it.
First Responders you can break the cycle of anxiety and the lessen the effect of a panic attacks with breath anytime and everywhere, without explaining to the people around you what you are doing. 

How to break the cycle of anxiety with meditation

You can use an open monitoring meditation and be focused on the sounds that are present around you. And you step back from labeling the sound as pleasant and unpleasant. You just bring your awareness to them, noticing how fleeting they are: they arise, remain for a moment, and then disappear
When images, thoughts, or emotions catch the attention of the mind, instead of fighting them you allow them to be part of your experience. You allow them to be present in awareness along with the sounds without clinging or rejecting them; not reacting to them.
There is no need to focus on a particular sound. Simply know that you are hearing sounds, noticing how the awareness can accommodate any sound, without you having to do anything.

The benefits of Meditation for First Responders is a topic well explained by Khube Rinpoce in our Videos tab. It is a beautiful tool you have to manage panic attacks and if you are interested to learn more you can read the study about the “Effectiveness of a meditation-based stress reduction program in the treatment of anxiety disorders 


How to break the cycle of anxiety with mind-set

Another way is “shifting the thinking pattern”. Normally an anxious mind focuses on the negative and magnifies it. You can shift that pattern by thinking about the opposite, the positive instead of the negative. A simple way to do this is to bring in gratitude for everything you have that for sure is more than enough. No matter what the circumstances you are living in are, there is always so much to be grateful for.
Remember that you are not your thoughts, nor the chit chat in your mind, nor your emotions and feelings. You are “otherness” from all that.
First Responder, no matter if you are a Police, Firefighter, Paramedic or Dispatcher, whatever the feeling you are perceiving is, fear, anger, jealousy, remember those are just feelings. Let your mind to rest in awareness and allow everything to float in that field of mindfulness. Mindfulness-based interventions are effective to promote mental health and well-being in high-stress occupations like First Responders. It improves Quality of Life and reduces depression and anxiety symptoms. It nourishes First Responders’ physical, emotional, and mental fitness. It also contributes to the judicious and mindful use of First Responders’ power and authority, which can benefit society as a whole.

Let’s do it together. Let’s make our lives better. F.R.Y. is here to help. With F.R.Y. The APP you access to supportive tools 24/7. Learn more about how we help First Responders Organizations with F.R.Y. The APP

Sasy, F.R.Y. Director