THE VAGUS NERVE RESET
To Calm Anxiety, Regulate Stress, and Restore Inner BalanceBy John J MaddenRecorded TrackLength1h 3m
About this audiobook
The Vagus Nerve Reset is a seven-day somatic program for anyone living with anxiety, chronic stress, and the persistent sense of being braced against life. Drawing on polyvagal theory and simple body-based practices — breath, vocal vibration, cool-water stimulation, gentle movement, and connection — the book guides readers back into relationship with the vagus nerve, the body's main pathway of regulation. Each day offers three short practices and a reflection, building gradually and requiring no prior experience. The goal is not to eliminate stress, but to restore the body's natural capacity to soften, settle, and return home to itself.
Audiobook details
GenreHealth and Wellness
Length1 hr 3 mins
Narrated byRecorded Track
FormatAudiobook
Publish dateJun 5, 2026
LanguageEnglish
Table of contents
1Introduction
29Morning Practice — The Voo Breath (5 minutes)
2A Note Before You Begin
30Midday Practice — Real Contact (10 minutes)
3Part I — Understanding the Vagus Nerve
31Evening Practice — Loving-Kindness (8 minutes)
4The Wandering Nerve
32Reflection
5The Polyvagal Map in Plain Language
33Day 6 — Rest: The Deep Reset
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6Signs Your System Needs a Reset
34Morning Practice — The Slow Wakeup (10 minutes)
7Part II — How to Use This Program
35Midday Practice — Time in Nature (15 minutes or more)
8Day 1 — Arrival: Coming Home to the Body
36Evening Practice — The Bedtime Ritual (15 minutes)
9Morning Practice — Orientation (5 minutes)
37Reflection
10Midday Practice — The Body Scan (8 minutes)
38Day 7 — Integration: Building a Regulated Life
11Evening Practice — The 4-7-8 Breath (4 minutes)
39Morning Practice — Choosing Your Anchors (10 minutes)
12Reflection
40Midday Practice — The Map of the Week (15 minutes)
13Day 2 — Breath: The Doorway In
41Evening Practice — A Letter to Future You (15 minutes)
14Morning Practice — Coherent Breathing (6 minutes)
42Reflection
15Midday Practice — Bhramari, the Humming Breath (5 minutes)
43After the Seven Days: Living a Regulated Life
16Evening Practice — Extended Exhale (5 minutes)
44Expect to Drift, and Plan to Return
17Reflection
45Notice the Small Wins
18Day 3 — Vibration: Sound, Cold, and the Vagal Reflex
46When Something Feels Off
19Morning Practice — Cool Water Face Immersion (3 minutes)
47When to Seek Professional Support
20Midday Practice — Gargle and Sing (5 minutes)
48The Long View
21Evening Practice — The Humming Bath (7 minutes)
49A Final Word
22Reflection
50Quick Reference Guide
23Day 4 — Release: Movement and the Stress Cycle
51One-Minute Resets
24Morning Practice — Somatic Shaking (6 minutes)
52Five-Minute Resets
25Midday Practice — The Eye and Neck Reset (5 minutes)
53When You Are Mobilized (anxious, wired, racing)
26Evening Practice — Legs Up the Wall (10 minutes)
54When You Are Shut Down (numb, foggy, heavy)
27Reflection
55When You Are Regulated (present, calm, engaged)
28Day 5 — Connection: The Social Engagement System
56Tiny Practices for Ordinary Moments
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