Vagus Nerve Healing for Women with Anxiety
A Beginner's 4-Week Plan to Manage Overthinking, Stress, and Regulate Nervous System NaturallyBy Felicity Paulman
Length1h 26m
About this audiobook
Many women struggle with anxiety, stress, and the relentless spiral of overthinking, often feeling like it’s something they just have to live with. While modern life can certainly trigger these challenges, there are ways to support your mind and body to restore calm and balance. One powerful tool to help you regain control is the vagus nerve, an essential part of your body’s relaxation system, which we’ll explore together throughout this guide.
This guide is for women who want to break free from cycles of emotional overwhelm, racing thoughts, and physical tension. Whether your anxiety feels constant or only surfaces in certain moments, this step-by-step plan will show you how to support your nervous system and improve your emotional resilience. The tools outlined here are simple, effective, and easy to incorporate into your daily routine, even if this is your first time learning about the vagus nerve.
What to Expect from this 4-Week Plan
Calming your mind and body doesn’t happen instantly, but small, consistent efforts can create lasting improvement.
Over the next four weeks, you’ll learn how to reset your nervous system and reduce stress through actionable steps like:
Grounding exercises to help you reconnect with the present moment.
Gentle techniques to stimulate your vagus nerve for calm and balance.
Thoughtful rituals to reduce overthinking and emotional triggers.
Healthy boundaries and habits that support long-term healing.
Each week builds on the last, helping you progress toward not only calming anxiety but also creating a routine that brings confidence and peace.
How to Use this Guide:
Follow the chapters in order, as each step deepens your understanding and builds momentum.
Take things at your own pace. If four weeks feels too quick, spread it out to suit your needs.
Personalize the plan. Use the provided tools and exercises to tailor the process to your life and preferences.
Creating calm takes time and care, but small, steady improvements can transform how you feel. You deserve relief and resilience, and this guide will provide you with the tools to make it happen.
Audiobook details
GenreSelf-Help, Psychology
Length1 hr 26 mins
Narrated byListen with 1,000+ voices
FormateBook with Audio
Publish dateJul 17, 2025
LanguageEnglish
Table of contents
1Disclaimer
2Meet Your Nervous System
3The Stress-Anxiety Loop Explained
4Understanding High-Functioning Anxiety in Women
5The Silent Toll of Overthinking and Emotional Overload
Show all chaptersShow less
6What the Vagus Nerve Is—and How It Helps You Feel Calm
7Sympathetic vs. Parasympathetic States
8How Women Experience Anxiety Differently
9The Role of the Vagus Nerve in Mental and Physical Balance
10Signs Your Vagus Nerve Needs Support
11Physical Symptoms of Low Vagal Tone
12Mental Signs of Low Vagal Tone
13Emotional Clues That Show Your Vagus Nerve Needs Support
14Daily Vagal Tone Self-Assessment
15Getting Started – Your Nervous System Reset Toolkit
16Grounding Techniques
17Stimulating the Vagus Nerve
18Mindful Tech Habits and Environment Detox
19Week 1 – Ground the Body, Quiet the Mind
20Day 1: Create Morning and Evening Rituals
21Day 2: Practice Diaphragmatic Breathing and Humming
22Day 3: Add Gentle Movement
23Day 4: Focus on Calming Foods and Hydration
24Day 5: Practice Somatic Release Techniques
25Day 6: Combine Practices into a Full Routine
26Day 7: Reflect and Prepare for Week 2
27Week 2 – Release Mental Loops & Emotional Triggers
28Day 8: Begin Cognitive Offloading with Journaling
29Day 9: Introduce Emotional Freedom Technique (EFT) Tapping
30Day 10: Practice the Butterfly Hug with Vagus-Safe Breathwork
31Day 11: Start Reframing Negative Thoughts
32Day 12: Explore Boundary Essentials
33Day 13: Combine Practices for Emotional Regulation
34Day 14: Review the Week and Set Intentions
35Week 3 – Rewire Your Responses to Stress
36Day 15: Introduce Cold Exposure and Gargling
37Day 16: Recognize and Unlearn Urgency
38Day 17: Manage Emotional Flashbacks
39Day 18: Deepen Vagal Toning Practices
40Day 20: Focus on Slowing Down Urgent Responses
41Day 21: Reflect and Plan for Future Resilience
42Week 4 – Restore, Reinforce & Sustain
43Day 22: Create Your Care Plan
44Day 23: Spot the Signs of Stress
45Day 24: Be Kind to Yourself
46Day 25: Pace Yourself
47Day 27: Finalize Your Care Plan
48Day 28: Celebrate and Look Ahead
49Breathwork Scripts and Self-Soothing Routines
50Moving Forward with Confidence
A Parent of Teens Happiness Reset GuideFelicity Paulman1h 54m$5.50
The Newborn Night-Shift Playbook for Two ParentsFelicity Paulman1h 53m$5.50
Tinnitus Retraining Therapy WorkbookFelicity Paulman1h 53m$5.50
Castor Oil for HairFelicity Paulman1h 58m$5.50
High-Conflict Co-Parenting PlaybookFelicity Paulman2h 1m$5.50
Talking to Aging Parents Who Refuse HelpFelicity Paulman2h 2m$5.50
Gaslighting Recovery for Divorced WomenFelicity Paulman1h 42m$5.50
Sobriety for High-Achieving WomenFelicity Paulman1h 35m$5.50
Boundaries for Adult Children of AlcoholicsFelicity Paulman1h 36m$5.50
Inner Child Healing for Highly Sensitive PeopleFelicity Paulman1h 38m$5.50
Pranic Healing for BeginnersFelicity Paulman1h 27m$5.50
Neuro-Linguistic Programming for WomenFelicity Paulman1h 35m$5.50
Happiness for Busy ParentsFelicity Paulman1h 33m$5.50
Swedish Death Cleaning for Adult ChildrenFelicity Paulman1h 29m$5.50
Manifestation for Women Over 40Felicity Paulman1h 32m$5.50
Child Anxiety & Screen TimeFelicity Paulman1h 35m$5.50
Daughters of Narcissistic MothersFelicity Paulman1h 32m$5.50
Memory Improvement for Seniors Over 50Felicity Paulman1h 31m$5.50
Highly Sensitive Woman Over 40Felicity Paulman1h 29m$5.50
Rewrite the Mother CodeDr. Gertrude Lyons10h 55m$25
The Best of Les Brown Audio CollectionLes Brown8h 12m$65
Swayam Ki AwaazPrem Rawat8h 34m$26 · $0.00
Be Wild Be FreeAmber Fossey26m$7 · $0.00
Finding Your VoiceMannette Morgan8h 10m$20
Forever BoyKate Swenson9h 27m$29 · $0.00
You Are Worth ItKyle Carpenter, Don Yaeger8h 53m$29 · $0.00
The Happiest Man on EarthEddie Jaku3h 48m$7 · $0.00
Finding MeViola Davis9h 15m5.0 (2)$29 · $0.00
AretéBrian Johnson19h 57m$35
Spiritual AnatomyDaaji Kamlesh D. Patel9h 47m$29 · $0.00
The Dangerous Truth about Today’s MarijuanaLaura Stack CSP, MBA9h 57m5.0 (1)$20 · $0.00
Birdie & HarlowTaylor Wolfe7h 50m$26 · $0.00
The Boy, the Mole, the Fox and the HorseCharlie Mackesy58m$11 · $0.00
Ghetto BastardK’wan7h 37m$20
Legally YoursManasi Chaudhari8h 52m$29 · $0.00
CrossroadsKaleb Dahlgren7h 56m$26 · $0.00
Life on the BridgeKaelynn Partlow5h 40m$24 · $0.00
From Questioning to KnowingLisa Barnett5h 34m$17
Keep Your Love OnDanny Silk9h 4m$10 · $0.00
Invisible StormJason Kander6h 48m$24 · $0.00
I've Been to the MountaintopMartin Luther King48m5.0 (2)$11 · $0.00
AretéBrian Johnson19h 57m$35
Ullathin KuralPrem Rawat8h 17m$18 · $0.00
Vax FactsPaul Thomas MD, Deedee Hoover10h 26m$25
I Am The StormJanice Dean9h$8 · $0.00
On Democracies and Death CultsDouglas Murray10h 38m$29 · $0.00
TerraformPropaganda5h 39m$24 · $0.00
Southern Horrors: Lynch Law in All Its Phases (Annotated)Ida B. Wells-Barnett2h 44m$2 · $0.00
Hour of the HeartIrvin D. Yalom, Benjamin Yalom8h 19m5.0 (1)$26 · $0.00
The Thomas Sowell ReaderThomas Sowell14h 51m$25
So You Want to Talk about RaceIjeoma Oluo7h 41m$17
Braving the TruthRachel Held Evans11h 31m$29 · $0.00
Level UpRob Dial7h 42m$26 · $0.00
As a JewSarah Hurwitz8h 36m$26 · $0.00
Burn the HaystackJennie Young, PhD9h 30m$29 · $0.00
Woman and the New Race (Annotated)Margaret Sanger6h 30m$0.99 · $0.00
Good InsideBecky Kennedy9h 55m$29 · $0.00
Du Bois: EssaysW.E.B. Du Bois6h 22m$1 · $0.00
The North American Indian (Illustrated Edition)Edward S. Curtis, Frederick Webb Hodge5h 59m$2 · $0.00
You may also like
Simple StepsLisa Lelas, Linda McClintock, Beverly Zingarella6h 46m$17 · $0.00
Being PeaceThich Nhat Hanh2h 53m$14
Seen, Loved and HeardTabitha Brown57m$11 · $0.00
Eat Your AgeIan K. Smith6h 4m$7 · $0.00
Meditation for a Calm & Natural BirthLuna Bloom, NYC Birthing Center16m$8 · $0.00
Making SpaceThich Nhat Hanh53m$5
The Energy of PrayerThich Nhat Hanh2h 46m$17
Easier Than You Think ...because life doesn't have to be so hardRichard Carlson2h 58m$18 · $0.00
AspireKevin Hall5h 33m$24 · $0.00
No Stopping You!Roger Flax PhD11h 4m$25
How To Make Friends And Influence People & How To Stop Worrying And Start LivingDale Carnegie22h 56m$1 · $0.00
Never Good EnoughMonica Ramirez Basco PhD10h 19m$20 · $0.00
50 Essential Habits Of Happier PeopleVicente Villares36m$6 · $0.00
Love Sex AgainLauren Streicher13h 28m$33 · $0.00
LifeologyJay Payleitner1h 22m$8 · $0.00
Busy As F*ckKaren Nimmo7h 44m$26 · $0.00
Live with IntentThomas Reichart, Justin Tomlinson5h 56m$35
The Dry ChallengeHilary Sheinbaum5h 16m$24 · $0.00
Self Mastery Through Conscious AutosuggestionÉmile Coué2h 28m$2 · $0.00
Wisdom & Empowerment: The Orison Swett Marden Edition (18 Books in One Volume)Orison Swett Marden136h 13m$1 · $0.00