Resources to support the nervous system
Intro to the NErvous System
Nervous System 101 with Deb Dana Video (3 min.)
Improving Resilience In the Nervous System
How to Support the Nervous System
Exercises to Increase Vagal Tone Video (15 min.)
Exercises to Decrease Anxiety Video (14 min.)
Somatic Meditation Video (11 min.)
Deep Breathing Exercise Video (10 min.)
Breathing and MEditation Apps
Breathing Zone (free)
Breathe+ (free)
Book Recommendations
Polyvagal Practices: Anchoring the Self in Safety
Polyvagal Exercises for Safety and Connection: 50 Client-Centered Practices
Gizmos that Help
Heartmath Equipment (from $179)- Heartmath equipment gives you a way to track and visualize your heart rate variability (HRV) at the same time that it leads you through breathing exercises intended to help you increase your HRV, which is the key to building resilience in the nervous system. It can track your practice over time which can help motivate (and game-ify) a daily breathing practice, if that is helpful for you. It has features that allow you to customize your experience with music and image. NOTE: You don’t need to spend $179 to do deep breathing, which is all you really need to do to increase your heart rate variability. No one needs this device to begin improving their health. This is only recommended if you have an interest in watching and tracking your change and practice over time. You could also write it down in a note on your phone. But for some, this device will help to motivate their intention.
Apple Watch and Fitbit- These can track Heart Rate Variability (HRV). Please note that accuracy is not perfect with these devices. They are better at tracking trends than getting exact measurements and they tend to be more accurate at less active segments of the day. Still, it can give you a ballpark idea of your HRV and change over time.