A polyvagal-informed, 120-page workbook that teaches your body how to come back. Map your autonomic state, practice 25 regulation techniques, and use a 30-day tracker to watch your nervous system learn a new default. Somatic-first. Research-grounded. Not a replacement for trauma therapy.
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The Map
Dr. Stephen Porges's polyvagal theory describes three autonomic states. The workbook teaches you to recognize which state you're in, and how to move between them on purpose.
Grounded, connected, curious. Breathing is easy. Your face is expressive. You can hear tone of voice. This is the state the workbook trains your body to come back to.
Heart racing, muscles tight, mind running. Useful for real danger or a sprint finish. Miserable when it becomes your default for email, traffic, and small talk.
Flat, foggy, disconnected. Often mistaken for laziness or depression. It's your nervous system conserving energy when fight and flight feel impossible.
What's Inside
Polyvagal state map (printable) — laminate it and keep it at your desk. A single-page reference for the three states and the bridges between them.
25 regulation techniques, coded by state — from physiological sighs and humming to cold exposure, orienting, and co-regulation. Each technique is tagged with which state it addresses.
Glimmer & trigger journal — track what moves you into ventral vagal and what knocks you out. Over 30 days, patterns emerge that no wearable can see.
30-day autonomic state tracker — a daily one-page check-in (morning, midday, evening) plus a weekly reflection. Your baseline literally shifts over weeks, not minutes.
Somatic practice library — vagus nerve exercises, grounding scripts, body scans, shake-outs, and orienting drills. Step-by-step so you never have to guess.
Co-regulation protocols — nervous systems don't regulate alone. Scripts for asking for co-regulation, using a regulated friend as an anchor, and recognizing dysregulation in others.
Acute dysregulation action plan — the "what to do when it's already happening" sheet. Four laminate-ready cards for panic, shutdown, overwhelm, and insomnia spikes.
Weekly "nervous system hygiene" template — how to design a week that supports regulation: sleep anchors, movement doses, cold exposure timing, and social contact targets.
3-minute reset card (wallet-sized) — the technique that works when you have 180 seconds, not 30 minutes. Print, fold, carry.
When to seek a trauma-informed therapist — a clear, non-shaming guide to the signs that self-directed practice isn't enough, plus what to look for in a somatic or polyvagal-informed clinician.
Who It's For
You're wired-but-tired by default and nothing you've tried quiets the baseline hum
You've done CBT or mindfulness and still feel something is off in the body, not the thoughts
You oscillate between anxious spin and flat shutdown and want a framework that covers both
You're on a therapy waitlist and want structured somatic practice to use in the meantime
You're already in therapy and want between-session practice that pairs with somatic or polyvagal work
You want to understand the research, not just get a list of "calming tips" with no explanation
What readers say
"I've read a dozen polyvagal books and never actually knew what to do on a Tuesday at 3pm. The state tracker and the coded technique list finally made it operational."
"Three weeks in. I can feel myself catching sympathetic activation before it runs me over. That alone was worth the $22."
"My therapist asked where I got the state map and bought the workbook for two of her other clients the same week. That says it all."
FAQ
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