28-Day Polyvagal Theory Workbook: Simple exercises to calm your nervous system and self-regulate emotions

Your heart is racing, your mind is spinning, and you’re barely holding it together until you either snap or shut down completely.
✔️ Imagine waking up with a sense of calm.

✔️ Imagine handling stress without spiraling into panic.

✔️ Imagine finally understanding your body’s signals so you can work with them, not against them.

If you struggle with stress, anxiety, burnout, autism, ADHD, sensory overload, or just feeling on edge all the time…

This 28-day polyvagal workbook gives you a science-backed, step-by-step plan to regulate your nervous system.Without overwhelm, guesswork, or endless theory.
Each day, you’ll get simple, guided exercises and prompts that build on each other—making nervous system regulation doable, not daunting.

Have You Ever Wondered…

❓ Why do I feel “on edge” even when everything is fine?

❓ Why do relaxation techniques make me more anxious instead of calming me down?

❓ Why does socializing leave me exhausted, even when I enjoy it?

You’re not alone.

The problem isn’t you. It’s your nervous system stuck in survival mode. But here’s the good news: you can reset it.

Most self-help books focus on mindset shifts, butstress isn’t just in your mind: it’s in your body.

That’s why this workbook is different.
It uses Polyvagal Theory, a groundbreaking framework that explains how your nervous system controls your stress response.

Instead of forcing yourself to “calm down,” you’ll learn how to work with your body’s natural regulation system to create real, lasting change.

Inside, you’ll discover:

✅ 75+ prompts and science-backed exercises to reset your nervous system in just minutes a day.

✅ A day-by-day roadmap you can stick to. Even if you’re burnt out, neurodivergent, or short on time.

✅ No fluff, no jargon, just practical tools that make Polyvagal Theory easy to understand and apply.

✅ The 3 nervous system states explained so you can decode your body’s stress signals and shift out of stress mode faster.

✅ Quick, simple self-regulation techniques that actually work for autism, ADHD, and anxiety.

✅ How to navigate social situations without masking, overcompensating, or draining yourself

✅ A customizable 28-day program to build emotional resilience, rewire your stress response, and create a nervous system regulation practice that actually fits your life.

“But I’ve tried everything, and nothing works!”
Most stress-reduction techniques fail because they don’t consider your unique nervous system state. This workbook does.

Instead of one-size-fits-all advice,you’ll learn how to identify what your body needs in the moment so you can shift out of stress mode without forcing it.

“But what if I don’t have time to do exercises every day?”
You don’t need extra hours in your day to feel better.

Many techniques in this book take just 60 seconds and can be easily incorporated without adding to your to-do list. No rigid routines. No pressure. Just simple shifts that make a big impact.

✔️ You can feel calm.

✔️ You can handle stress without shutting down.

✔️ You can feel in control of your emotions.

Every day your nervous system stays stuck, stress takes a toll. Relief starts the moment you begin.