Nurture Your Nervous System Toolkit

Develop Resiliency so you won’t lose it at every small stressor. Use this Toolkit to discover the healing power of your vagus nerve.

Nervous System Tool Kit

Develop Resiliency so you won’t lose it at every small stressor. Use this Toolkit to discover the healing power of your vagus nerve.

AUTOnomic BaselIne

Mind

On a scale of 1 to 10, where does your mind land right now?

  • 1 being very foggy, unfocused, slow thoughts, spacy

  • 10 being racing thoughts, can't focus, bouncing from one thought to the next

  • 5 being alert, energized, present and engaged

Body

On a scale of 1 to 10, where does your body land?

  • 1 being extremely exhausted, heavy, fatigue

  • 10 being extreme restlessness, can't sit still, hyperactivity

  • 5 is feeling alert, energized yet relaxed and calm

HOW do we bring that baseline back to a 5?

DEcrease charge

To decrease the energy if you are 6 or higher, or in fight/flight activation : the key here is to decrease charge/energy in your body to return to a baseline of 5

  • Shaking, walking, dancing, jumping jacks, running, fidgets. Any movement to release the energy, depending how activated you feel

  • Breathing- 1:1 or 1:2 breathing

  • Cold splash

  • Press your palms into your chair and lift yourself up

  • Butterfly hug

  • Loud exhale

  • Make tight fists and flick out the energy

  • Key to note- Inhale increases heart rate, exhale decreases heart rate

increase charge

To increase energy up to 5, and shift out of freeze or withdrawn state : the key here is to increase charge/energy to return to a baseline of 5

  • Tapping

  • Wall pushing

  • Breath of Fire

  • 1:1 breathing or box breathing

  • Go to a public park

  • Rocking/swaying

  • Squishy self hug

the basic exercise

Improving tone of the vagus nerve can increase resiliency, and can make the transition from a baseline of 9 to a baseline of 5 much smoother.

Vagal tone impacts how quickly we can bounce back from and navigate stress

And you CAN improve vagal tone with consistency and commitment to some quick tools to integrate daily!

the magic!

THIS is where the magic happens: Increase vagal tone!! This requires consistency and practice!

  • Cold splash in the shower

  • Gargling- LOUD! Also works well in the shower- it can get messy!

  • Singing, humming, chanting

  • Mindfullness practices

  • 6 breaths per minute - more intentional breath

  • 1:2 breathing (double the length of your exhale)

  • Practice of Voo

With increased vagal tone you will be better able to self-regulate, your memory will improve, have a greater ability to deal with and bounce back from life stressors, and thinking will become clearer.

If you are looking for support with this and for an intervention that can improve vagus nerve function, the Safe and Sound Protocol may be a great fit for you.

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Own Your Experience - Nervous System Toolkit PDF ($17 Value)

Autonomic Nervous System Map Audio πŸ—ΊοΈ Map & Worksheets ($22 Value)