The Polyvagal Healing Workbook

The Polyvagal Healing Workbook: The Practical Guide to Regulate Your Nervous System, Heal Trauma Safely, and Find Relief from Anxiety and Chronic Stress is a compassionate, science-based roadmap for restoring calm, safety, and resilience. Drawing from the pioneering work of Stephen Porges, Deb Dana, Peter Levine, and Bessel van der Kolk, this workbook helps readers gently heal trauma without retraumatization. It explores how the autonomic nervous system, vagus nerve, and mind-body connection influence emotional balance, chronic stress management, and long-term recovery. With practical guidance rooted in polyvagal theory and somatic therapy, it offers tools for nervous system regulation, mindfulness, and trauma release that bring safety back into the body and mind.

• Polyvagal Theory Understand how neuroception, the window of tolerance, and the autonomic nervous system shape your sense of safety, connection, and emotional regulation.


• Vagus Nerve Tools Learn how to use vagus nerve stimulation, breathwork, and mindful movement to improve vagal tone, ease anxiety, and support self-regulation techniques.


• Somatic Therapy Explore grounding techniques, somatic exercises, and trauma release exercises to reconnect with your body safely and gently.


• Trauma Recovery Discover practical methods for PTSD recovery and C-PTSD healing using pacing, self-awareness, and safe trauma work principles.


• Co-Regulation and Attachment Strengthen resilience, rebuild trust, and foster emotional balance through healthy connection and attachment repair.


• Mind-Body Integration Identify your fight, flight, and freeze responses, reduce emotional flashbacks, and reestablish harmony between mind and body.


• Neuroplasticity Practices Use repetition and mindfulness to reshape neural pathways, transforming stress responses into calm and connection.

Designed as both a personal healing guide and a valuable mental health workbook for therapists, this resource helps readers navigate emotional dysregulation, anxiety relief, panic attack solutions, burnout recovery, and adrenal fatigue. Every chapter includes reflection prompts and somatic-based activities to deepen self-awareness, improve co-regulation, and enhance self-care practices. Drawing insights from Internal Family Systems, attachment theory, and The Body Keeps the Score, it supports integration of fragmented parts and encourages gentle self-compassion throughout the healing journey.

The Polyvagal Healing Workbook offers a practical, empowering path to nervous system regulation, emotional first aid, and post-trauma growth, helping you move from survival toward safety, connection, and lasting resilience.