Lezione 1
Welcome To Your 7 Night Nervous System Reset For Deep Sleep
Begin your journey toward deeper sleep with a trauma-informed approach that honors your body's natural wisdom. Learn the foundational understanding that your nervous system already knows how to create restful sleep - it sometimes just needs support transitioning from daily activation to calm regulation. Discover how this course works with your existing capacity for rest rather than forcing change, and explore the gentle, evidence-based techniques you'll practice over the next seven nights.
Lezione 2
Yoga Nidra For Nervous System Support
Experience the ancient practice of "Yogic sleep" through systematic body awareness that guides your nervous system from activation to rest. Learn how bringing gentle attention to each part of your body sends signals of safety throughout your entire system, allowing held tension and stress patterns to naturally release. This traditional technique works by creating the internal safety your body needs to move toward deep restoration.
Lezione 3
4-7-8 Breathing For Nervous System Reset
Master a simple breathing pattern that directly activates your body's rest response through the vagus nerve. Learn how extending your exhale longer than your inhale sends clear signals to slow your heart rate and shift from stress activation to calm regulation. This ancient pranayama technique serves as a gentle reset button for overstimulated nervous systems, with the breath acting as a bridge between your conscious mind and body's natural capacity for rest.
Lezione 4
Visualisation For Deep Calming
Discover how your brain's natural ability to create calm through imagery can activate the same neural pathways as actually being in peaceful environments. Learn to engage multiple senses in creating mental sanctuaries that help scattered, overstimulated energy settle into regulation. This practice works with your body's inability to distinguish between vividly imagined calming experiences and real ones, providing a reliable pathway back to nervous system balance.
Lezione 5
"What Am I Thinking About?" For Racing Minds
Learn a surprisingly effective technique for busy minds that works by observing thoughts rather than fighting them. Discover how asking this simple question creates "metacognition" - thinking about thinking - which naturally interrupts mental loops and creates space between you and racing thoughts. This practice transforms you from being swept along by mental activity to becoming a gentle observer, allowing your system to naturally settle without forcing mental quiet.
Lezione 6
Focused Attention On The Breath
Develop a single, gentle anchor point for scattered attention through sustained breath awareness. Learn to identify where you can most easily feel your breathing and use this natural process as a steady place to return when your system feels overstimulated or fragmented. This practice helps regulate scattered energy while developing a different relationship with the present moment through focused, compassionate attention.
Lezione 7
Extended Exhale Breathing For Deep Regulation
Master one of the most direct ways to activate your parasympathetic nervous system through conscious exhale extension. Learn how longer out-breaths stimulate your vagus nerve to naturally slow your heart rate and shift your entire system toward rest states. This sustainable technique works with your body's existing rhythm, emphasising the natural relaxation that happens with each breath while remaining gentle and adaptable to your comfort level.
Lezione 8
Progressive Muscle Relaxation For Complete Integration
Experience systematic tension and release through all major muscle groups to teach your body the distinction between activation and deep relaxation. Learn how deliberately tensing and releasing muscles helps your system recognise and move toward relaxed states while providing a way to consciously discharge whatever tension you've been carrying. This final practice integrates awareness, breath, and physical release, combining all the calming techniques from your week of nervous system restoration.
