The Vagus Nerve Reset

A 12-page evidence-based cheatsheet for calming your nervous system fast. Six techniques that can each be used in 90 seconds or less, with the science behind why they work and a printable rescue card for your phone or wallet.

Inside:

• The 60-second physiological sigh (Stanford, 2023)
• Cold water exposure protocol with safety guidance
• Vagal toning (humming + extended exhale)
• Bilateral grounding (EMDR-derived butterfly hug)
• Box breathing
• Legs-up-the-wall
• A red-flags page covering when to see a doctor
• A printable rescue card

Sourced from Cell Reports Medicine (2023), EMDR clinical practice (Jarero & Artigas), DBT (Linehan), Polyvagal theory (Porges), and Cleveland Clinic / Mayo Clinic / NIH MedlinePlus.

12 pages, A4 PDF, instant download.