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
2A Note Before You Begin
3Part I — Understanding the Vagus Nerve
4The Wandering Nerve
5The Polyvagal Map in Plain Language
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6Signs Your System Needs a Reset
7Part II — How to Use This Program
8Day 1 — Arrival: Coming Home to the Body
9Morning Practice — Orientation (5 minutes)
10Midday Practice — The Body Scan (8 minutes)
11Evening Practice — The 4-7-8 Breath (4 minutes)
12Reflection
13Day 2 — Breath: The Doorway In
14Morning Practice — Coherent Breathing (6 minutes)
15Midday Practice — Bhramari, the Humming Breath (5 minutes)
16Evening Practice — Extended Exhale (5 minutes)
17Reflection
18Day 3 — Vibration: Sound, Cold, and the Vagal Reflex
19Morning Practice — Cool Water Face Immersion (3 minutes)
20Midday Practice — Gargle and Sing (5 minutes)
21Evening Practice — The Humming Bath (7 minutes)
22Reflection
23Day 4 — Release: Movement and the Stress Cycle
24Morning Practice — Somatic Shaking (6 minutes)
25Midday Practice — The Eye and Neck Reset (5 minutes)
26Evening Practice — Legs Up the Wall (10 minutes)
27Reflection
28Day 5 — Connection: The Social Engagement System
29Morning Practice — The Voo Breath (5 minutes)
30Midday Practice — Real Contact (10 minutes)
31Evening Practice — Loving-Kindness (8 minutes)
32Reflection
33Day 6 — Rest: The Deep Reset
34Morning Practice — The Slow Wakeup (10 minutes)
35Midday Practice — Time in Nature (15 minutes or more)
36Evening Practice — The Bedtime Ritual (15 minutes)
37Reflection
38Day 7 — Integration: Building a Regulated Life
39Morning Practice — Choosing Your Anchors (10 minutes)
40Midday Practice — The Map of the Week (15 minutes)
41Evening Practice — A Letter to Future You (15 minutes)
42Reflection
43After the Seven Days: Living a Regulated Life
44Expect to Drift, and Plan to Return
45Notice the Small Wins
46When Something Feels Off
47When to Seek Professional Support
48The Long View
49A Final Word
50Quick Reference Guide
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