Lesson 1
Understanding Your Nervous System
Meet Gracie and Anna, the founders of Soluna Society, and get a first look at the course ahead.
Before this became their life's work, they were living the stress they now help others release, navigating corporate careers, burnout, and bodies that never quite switched off. Yin yoga, meditation, Pilates and movement became their way back to themselves. This course is what they built from that.
In this first session, you'll get to know them and the journey ahead. You'll start to understand your nervous system, learn to recognise your own unique stress response, and discover the pathways that bring your body and back to calm.
The sessions ahead move gently through learning, practice and integration, so it doesn't just make sense in your mind, it lands in your body and stays there.
Go at your own pace. There's no rush and no pressure, just show up when you can. If you ever need to reach out, we're right here.
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Lesson 2
The Science Of Your Nervous System
Get to know your nervous system: what it actually does, and why.
In this chapter, Gracie guides you through the difference between your parasympathetic and sympathetic states, why both matter, and how to think of them as a dimmer switch rather than an on-off switch. You'll also get a simple look at what's happening chemically in your body during a stress response, and what brings you back to calm and peace.
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Lesson 3
Your Unique Stress Response
Learn and experience your unique, mild stress response.
Anna guides you through a short practice to help you learn and experience your own unique stress response, using fear-based visualisation, gentle muscle tension and faster breath to activate a mild stress response in a safe, controlled way. Find a quiet space to do this alone, or with a loved one nearby for support. If at any point the practice brings up something stronger than mild discomfort, pause and come back to it another time when you feel ready.
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Lesson 4
Your Relaxation Pathway
Learn and experience your unique relaxation pathway.
Anna guides you through a short practice to help you learn and experience your own unique relaxation pathway, using calming visualisation, slow breath and gentle release of tension to guide your body into a parasympathetic state. Find a quiet space to do this alone. Take your time with each part of the practice, and let your body settle at its own pace.
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Lesson 5
Bumble Breath For Stress Relief
Activate your vagus nerve and find a sense of calm in minutes.
Gracie guides you through a bumblebee breath (bhramari pranayama) to activate the vagus nerve and parasympathetic nervous system. Try this one first thing in the morning to regulate cortisol levels, or before bed to unwind. This one is great for improving focus and sleep, while also lowering blood pressure and even improving headaches and anxiety. This humming breath is also known to increase nasal nitric oxide levels, up to 15x more than regular breathing.
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Lesson 6
Bodyscan For A Racing Mind
Getting out of your head and into the present moment.
Anna guides you through a body scan practice for the moments your mind is racing, and you need to come back into your body. Moving your attention slowly through each part of the body, this practice helps settle a busy mind and brings you back to the present, back into what's happening here and now rather than what's spinning in your head.
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Lesson 7
Somatic Movement To Relieve Tension
Releasing physical, mental, and emotional tension stored in the body.
Gracie guides you through a somatic movement practice to help release tension held in the body and the mind. Using slow, intuitive movement, this practice invites you to release, stretch, and move stress out through the body rather than trying to solve it all in the mind. This practice offers a physical way to process what words and thinking alone can't shift.
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Lesson 8
Journaling To Integrate
A journaling session to integrate your new knowledge and reflections.
Gracie guides you through a series of journal prompts to reflect upon what you learnt during the course, about your nervous system and its modes, or a new technique that you would like to implement. These written exercises are designed to help you integrate the information and translate it into practical steps that you can use every day.
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Lesson 9
Summary And Goodbye
A final wrap up of your course, and goodbye for now.
Anna brings everything together in a final summary, closing out the course so you can walk away feeling educated and empowered to regulate your nervous system, wherever you are, whenever you need. A succinct recap of your nervous system, your unique stress response and your relaxation pathways, along with the three techniques you've learned along the way. For further methods and practices, head to our Soluna Studio digital library.
Commit to an achievable, daily practice for long-term benefits!
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