Lektion 1
Why Your Vagus Nerve Matters
Let’s discover the key role your vagus nerve plays in regulating anxiety and stress, and why understanding it is the first step to lasting calm. We’ll also validate the many reasons why you might be feeling dis-regulated in our modern world. I'll introduce you to what a regulated nervous system would feel like, so you can get to know the difference.
Lektion 2
Eye And Neck Reset For Calm
Let’s get started with the first somatic practice. I’ll be teaching you a simple eye and neck exercise, designed to release tension and instantly activate your body’s relaxation response. We'll understand together how this stimulates your vagus nerve and soothes your system.
Lektion 3
Alternate Nostril Breathing For Balance
Master this classic breathing technique to harmonise your nervous system and create inner balance in minutes. We’ll be looking at specifically how this stimulates the vagus nerve. We'll focus less on doing this the 'correct' way and more on experimenting with how it feels in your body.
Lektion 4
Occipital Massage And Ice For Instant Calm
You don’t need to jump in an ice bath to feel the effects. I’ll show you how to take an ice cube and stimulate the neck and occipital, to regulate your nervous system. Heads up, bring an ice cube to this lesson as we'll be using it near the end of the practice.
Lektion 5
Shake Off Stress To Regulate
There’s a reason why your dog shakes to release stress. Here we’ll use full-body shaking exercises to release trapped stress and reset your body’s natural rhythm. You might like to do this practice on a yoga mat or somewhere you have space for movement.
Lektion 6
Ear Acupressure For Nervous System Relief
Stimulate a key point on your ears to calm anxiety, release tension, and promote nervous system regulation. Heads up look up a photograph of the ‘Shen Men’ point in the ear ahead of, or during this lesson to make locating it easier.
Lektion 7
Bilateral Leg Taps To Ground
If anxiety takes the form of trauma or dis-regulation due to past experiences, this practice is brilliant at helping you to feel safe in the here and now. A gentle tapping and grounding exercise to help your body safely process trauma triggers and restore equilibrium.
Lektion 8
4-7-8 Breathwork For Deep Relaxation
Learn this powerful breathing pattern to slow your heart rate, quiet your mind, and drift into deep relaxation. If you've already tried this before, practice again with me, understanding it from a nervous system perspective.
Lektion 9
Eyes As Anchors For Stability
I’ll be teaching you a smart way to widen your vision to teach your body it’s safe and secure. You’ll learn how to use eye movements to orient yourself, enhance nervous system stability, and reduce overwhelm.
Lektion 10
Legs Up And Cat-Cow For Tension Release
We’ll look at why these classic yoga movements actually stimulate the vagus nerve. A simple combination of restorative poses to release physical tension and improve circulation while calming your mind.
Lektion 11
Tongue Release For Nervous System Reset
Engage a little-known technique that releases tension in the tongue and jaw to support overall nervous system relaxation. It's amazing how many parts of the body connect to your vagus nerve and how you can use this in so many ways to soothe anxiety.
Lektion 12
Holistic View To Protect Your Calm
To get the most from these practices, it helps to also nurture habits that support your nervous system. In this lesson, we’ll explore simple daily routines and lifestyle choices that protect your calm and reinforce everything you’ve learned.
