{"product_id":"vagus-nerve-stimulation-workbook-somatic-exercises-breathwork-pdf","title":"Vagus Nerve Stimulation Workbook: 41 Body-Based Exercises for Freeze, Shutdown, Anxiety \u0026 Wired-But-Tired States","description":"\u003cp\u003e\u003cem\u003eIf your nervous system has been stuck somewhere it shouldn't be — frozen, wired-but-exhausted, anxious, hollow, dissociated, hypervigilant, or just \u003cstrong\u003enot where you left it\u003c\/strong\u003e — this workbook hands you 41 ways back, anchored to the one nerve that controls all of them.\u003c\/em\u003e\u003c\/p\u003e\n\n\u003ch3\u003eThe mechanism most self-help skips\u003c\/h3\u003e\n\n\u003cp\u003eYour vagus nerve is the master switch between \"fight or flight\" and \"rest and digest.\" It runs from your brainstem down through your face, throat, heart, lungs, and gut — and it processes danger and safety signals roughly \u003cstrong\u003e0.3 seconds before your thinking brain knows what's happening\u003c\/strong\u003e.\u003c\/p\u003e\n\n\u003cp\u003eThis is why insight alone rarely shifts a stuck nervous system. The brainstem decides first. The cortex catches up. By the time you're trying to \"calm down\" with thoughts, the body has already chosen a state.\u003c\/p\u003e\n\n\u003cp\u003eThe 41 practices in this workbook bypass that lag. Each one is a direct, body-based input to the vagal pathway — breath, sound, movement, temperature, pressure, eye position — that the nervous system reads as a safety cue and responds to in seconds.\u003c\/p\u003e\n\n\u003ch3\u003eStart with the map, not the technique\u003c\/h3\u003e\n\n\u003cp\u003eMost somatic resources hand you 50 exercises and let you guess. This workbook opens with a \u003cstrong\u003e60-second state check-in\u003c\/strong\u003e — five quick questions about your breath, jaw, hands, mind, and orientation to people — that maps your current state to one of three autonomic positions:\u003c\/p\u003e\n\n\u003cul\u003e\n  \u003cli\u003e\n\u003cstrong\u003eVentral\u003c\/strong\u003e — connected, calm, capable. Practices here deepen and stabilise the state.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eSympathetic\u003c\/strong\u003e — wired, anxious, irritable, racing. Practices here discharge mobilised energy safely.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eDorsal\u003c\/strong\u003e — shut down, foggy, withdrawn, numb. Practices here gently upregulate without overshooting.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003eThe check-in routes you straight to the four or five practices that fit \u003cem\u003eyour\u003c\/em\u003e nervous system in this moment. No trial-and-error. No 200-page detour through theory. The map is on page 5.\u003c\/p\u003e\n\n\u003ch3\u003eEight categories. Forty-one practices. One page each.\u003c\/h3\u003e\n\n\u003cp\u003eEvery practice is on a single page, with the mechanism, the instructions, and the safety considerations together. Flip to whichever fits the moment. No required order.\u003c\/p\u003e\n\n\u003cul\u003e\n  \u003cli\u003e\n\u003cstrong\u003e01 — Movement-Based Stimulation:\u003c\/strong\u003e Authentic Movement, Somatic Shaking, Cat-Cow Flow, Body Drumming, and others. For energy that's stuck or stored and needs to move.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003e02 — Tapping \u0026amp; Rhythmic Activation:\u003c\/strong\u003e EFT-Style Tapping, Bilateral Hand Tapping, Pendulum Self-Hug. Right-left rhythmic input for systems caught in alarm.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003e03 — Eye \u0026amp; Neck Stimulation:\u003c\/strong\u003e Basic Exercise (Stanley Rosenberg), Vagus Nerve Neck Massage, Suprasternal Notch Release. Direct input to the cervical branches of the vagus.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003e04 — Breathing Exercises:\u003c\/strong\u003e 4-4-6-2 Breath, Buteyko, Alternate Nostril, Lion's Breath, Mobilisation Breath, Humming Bee Breath. Different breaths for different states — not \"just breathe.\"\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003e05 — Vocal \u0026amp; Throat Vibration:\u003c\/strong\u003e \"Vooo\" Toning, Humming, Throat Chill Reset. Internal vibration that engages the recurrent laryngeal branch and softens the amygdala.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003e06 — Cold Exposure:\u003c\/strong\u003e Cold Water Reset, Contrast Therapy, structured protocols for using temperature as a controlled nervous-system stimulus — not a shock.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003e07 — Touch \u0026amp; Pressure Stimulation:\u003c\/strong\u003e Five Soothing Hand Positions, Heart-Focused Holding, weighted and pressure-based interoceptive cues.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003e08 — Sensory Support:\u003c\/strong\u003e Texture Exploration, Sound Mapping, Aroma Anchors. Practices to interrupt dissociation loops and rebuild felt safety.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eBuilt on the canon — not the algorithm\u003c\/h3\u003e\n\n\u003cp\u003eThe framework draws on the foundational clinical literature: \u003cstrong\u003eStephen Porges\u003c\/strong\u003e (\u003cem\u003eThe Polyvagal Theory\u003c\/em\u003e, 2011; \u003cem\u003eThe Pocket Guide to Polyvagal Theory\u003c\/em\u003e, 2017), \u003cstrong\u003eDeb Dana\u003c\/strong\u003e (\u003cem\u003eThe Polyvagal Theory in Therapy\u003c\/em\u003e, 2018), and \u003cstrong\u003eBessel van der Kolk\u003c\/strong\u003e (\u003cem\u003eThe Body Keeps the Score\u003c\/em\u003e, 2014). Specific protocols cite peer-reviewed sources including Bernardi et al. (\u003cem\u003eBMJ\u003c\/em\u003e, 2001) on respiratory rhythms, Lehrer \u0026amp; Gevirtz (\u003cem\u003eFrontiers in Psychology\u003c\/em\u003e, 2014) on heart rate variability, and Schauer \u0026amp; Elbert (2010) on dissociation. Every practice has a traceable mechanism. Nothing here is invented.\u003c\/p\u003e\n\n\u003ch3\u003eWho this workbook is for\u003c\/h3\u003e\n\n\u003cp\u003eThis is a \u003cem\u003emap-before-technique\u003c\/em\u003e resource. It's not a symptom-specific protocol — it's a state-specific one. That makes it useful for anyone whose nervous system runs hotter, colder, or more erratically than they'd like:\u003c\/p\u003e\n\n\u003cul\u003e\n  \u003cli\u003ePeople in \u003cstrong\u003efunctional freeze\u003c\/strong\u003e — going through the motions, fine on paper, hollow underneath.\u003c\/li\u003e\n  \u003cli\u003ePeople in \u003cstrong\u003ewired-but-tired\u003c\/strong\u003e states — exhausted body, racing mind, sleep that doesn't restore. Common in perimenopause, post-burnout, and chronic stress recovery.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eLate-diagnosed neurodivergent adults\u003c\/strong\u003e processing sensory overload, masking exhaustion, and shutdown cycles.\u003c\/li\u003e\n  \u003cli\u003ePeople recovering from \u003cstrong\u003ecomplex or developmental trauma\u003c\/strong\u003e, including fawn-response and people-pleasing patterns where the body stayed alert long after the threat ended.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eParents\u003c\/strong\u003e learning co-regulation — practices you can use alongside a child, not at them.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eClinicians\u003c\/strong\u003e — a library of homework assignments organised by state. Print individual pages (Box Breathing, the Basic Exercise, Five Soothing Hand Positions) and hand them to clients during sessions. B2B licensing available on request.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eWhat you receive\u003c\/h3\u003e\n\n\u003cul\u003e\n  \u003cli\u003e\n\u003cstrong\u003e60-page digital PDF workbook\u003c\/strong\u003e — A4 and US Letter format. Printable, tablet-friendly, returnable to often.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003e41 step-by-step illustrated practices\u003c\/strong\u003e, each on a single page with mechanism and safety notes.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eThe 60-second State Check-In\u003c\/strong\u003e — your routing tool, used as often as needed.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eLifetime access and free future updates\u003c\/strong\u003e — buy once, own forever. Every revised edition and new release in this series is delivered straight to your inbox at no additional cost.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eInstant download\u003c\/strong\u003e — delivery link arrives on your confirmation page and by email within seconds of checkout.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cstrong\u003eFormat:\u003c\/strong\u003e Digital PDF Workbook (A4 \u0026amp; US Letter). 60 pages. Printable and tablet-friendly. No physical item shipped.\u003c\/p\u003e","brand":"My Store","offers":[{"title":"Default Title","offer_id":56354291024249,"sku":null,"price":29.49,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0961\/7332\/6713\/files\/01_hero_physical.png?v=1779300127","url":"https:\/\/therapyworkbookpress.com\/products\/vagus-nerve-stimulation-workbook-somatic-exercises-breathwork-pdf","provider":"Therapy Workbook Press","version":"1.0","type":"link"}