Polyvagal Theory
A 21-Day Beginner’s Guide to Calming Your Nervous System, Reducing Stress, and Rewiring Your Body for SafetyBy Felicity Paulman
Length1h 35m
About this audiobook
This guide is for anyone feeling stuck in cycles of stress, overwhelm, or disconnection. If you’re curious about why your body and emotions often seem beyond your control, this is for you. It’s particularly helpful if you’ve experienced trauma, chronic stress, or burnout, and are searching for tools to regulate your emotions and reconnect with a sense of safety.
You don’t need prior knowledge about neuroscience or psychology to benefit from this guide. Everything is explained in simple, everyday language, making it accessible to beginners.
This guide is divided into two sections. The first provides a clear understanding of the fundamentals of polyvagal theory, explaining the ‘why’ behind the tools. The second is a 21-day implementation plan, featuring daily activities designed to help you gradually put your knowledge into practice.
Each day builds on the previous one, with a focus on developing awareness, improving regulation, and fostering long-term resilience. You’re encouraged to progress at your own pace, and the tools and exercises can be revisited whenever needed.
What You’ll Gain from This Guide:
A deeper understanding of your nervous system and its responses
Practical tools to regulate stress, anxiety, and overwhelm
Insights into the importance of safety and connection
A personalized plan to integrate nervous system health into daily life
Steps to create a long-term foundation for resilience
By the end of this guide, you’ll not only understand your nervous system but have a toolkit to support it in the long term.
Audiobook details
GenreSelf-Help, Psychology
Length1 hr 35 mins
Narrated byListen with 1,000+ voices
FormateBook with Audio
Publish dateJul 6, 2025
LanguageEnglish
Table of contents
1Disclaimer
2Understanding Polyvagal Theory
3What Is Polyvagal Theory?
4The Role of the Vagus Nerve
5The 3 Nervous System States: Ventral Vagal, Sympathetic, Dorsal Vagal
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6How Safety Shapes Our Biology
7Why Your Nervous System Feels Broken (But Isn’t)
8Trauma, Chronic Stress, and Modern Overload
9The Cost of Living in Fight, Flight, or Freeze
10Common Signs of Dysregulation: Burnout, Overwhelm, and Shutdown
11What Regulation Really Means
12How Safety and Connection Heal the Body
13Neuroception: Your Body’s Hidden Radar
14Co-Regulation vs Self-Regulation
15Why Connection Is a Biological Need
16The Healing Power of Safe Relationships (Including with Yourself)
17Preparing for the 21-Day Reset
18Overview of the 3-Week Structure
19Tools You’ll Need: Journal, Breathwork, Time & Space
20A Note on Being Gentle with Yourself
21Optional Assessment: Where You Are Now
22Week 1 — Awareness & Grounding
23Day 1: Meet Your Nervous System
24Day 2: Tracking Triggers and Glimmers
25Day 3: Grounding with Breath
26Day 4: The Power of Naming States
27Day 5: Co-Regulation in Daily Life
28Day 6: Orientation and Visual Safety
29Day 7: Journaling for Nervous System Awareness
30Week 2 — Regulation & Resetting Patterns
31Day 8: Somatic Anchoring
32Day 9: Activating the Vagus Nerve with Voice
33Day 10: Cold Therapy and Temperature-Based Tools
34Day 11: Regulating with Rhythmic Movement
35Day 12: Creating a Regulated Daily Routine
36Day 13: Sleep, Food, and Hydration for Regulation
37Day 14: Gentle Boundaries for Sensitive Systems
38Week 3 — Rewiring & Long-Term Resilience
39Day 15: From Reaction to Response
40Day 16: Self-Soothing Through Touch
41Day 17: Visualization and Rehearsing Safety
42Day 18: Learning to Trust Your Body Again
43Day 19: Rewrite Your Inner Narrative
44Day 20: Build Your Personal Polyvagal Toolkit
45Day 21: Sustaining Your Progress
46Living a Regulated Life
47Building Long-Term Nervous System Literacy
48Handling Setbacks without Shame
49Navigating Relationships with a Regulated Lens
50Designing a Life Around Safety, Not Performance
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