Anna the Anxiety Coach
Some mornings, you open your eyes and the anxiety is already there.
Chest tight. Thoughts spinning. That low hum of dread before you've even sat up in bed.
You tell yourself: "I need to calm down. I should meditate. What was that breathing thing I read about?"
But in the moment? You're blank. Overwhelmed. Frozen by too many options or too much activation to even try.
Maybe you're the opposite. You wake up flat. Numb. Disconnected. Like you're moving through fog, going through the motions, nothing quite reaching you.
Either way, you've tried things.
You've downloaded the apps. Read the articles. Bought the books with promises on the cover. And for a moment - a day, a week if you're lucky - something shifts.
Then the demands pile up. The routine slips. You lose the thread.
And you're back where you started, with an added layer of frustration: "Why can't I just make this stick?"
Here's the truth I need you to hear:
You're not failing.
The tools aren't wrong. You aren't broken.
The problem is this: you've been handed universal instructions for a deeply individual system.
Your nervous system doesn't work like your friend's. What soothes her might spike your anxiety. What worked for you last month might not touch you today.
Without a map of YOUR patterns - where YOU get stuck, what YOUR body responds to, what YOUR nervous system actually needs - you're just cycling through random solutions and hoping something lands.
What no-one has told you yet...
WHAT IF YOU STOPPED HOPING AND STARTED KNOWING?
- Map exactly where your nervous system gets stuck (hyperarousal, shutdown, or the exhausting swing between both)
- Practice 10-12 exercises and discover which ones YOUR body actually responds to
- Walk away with a personalised daily protocol that takes 5-20 minutes and actually fits your life
GIVE ME 90 MINUTES, AND YOU WILL:
That's what this workshop gives you.
YOUR PERSONAL VAGUS NERVE RESET PROTOCOL
A 90-minute live, experiential workshop
This isn't a lecture about the nervous system.
This is you, discovering what your body needs.
We practice together. You track what works. You leave with a plan.
Here's how it works:
THE WORKSHOP
PART 1: MAP YOUR NERVOUS SYSTEM (15 minutes)
First, we need to know where you are.
Are you in hyperarousal? (Fight-or-flight, racing thoughts, heart pounding, can't sit still)
Are you in shutdown? (Numb, disconnected, brain fog, nothing feels interesting)
Or are you stuck on the roller coaster between both?
You'll identify:
Your dominant state right now
Your "stress signature" (where you hold tension - jaw, chest, stomach, shoulders)
Your current symptoms (sleep, digestion, energy, mood)
How you move between states
No judgment. No "you should feel this way."
Just data. Just awareness. Just your body telling you its truth.
Because here's what matters: Your nervous system isn't broken. It's doing exactly what it was designed to do based on the cues it's receiving. We're going to teach it new information.
Now we build your protocol.
Based on the phases in The Vagus Nerve Reset book, you'll learn a framework that meets your nervous system where it is - morning, midday, and evening.
PILLAR 1: MORNING ACTIVATION (5-8 minutes)
Start grounded, then gently activate.
You'll learn:
Phase One exercises (Containment, Bee Breathing, Standing Awareness) to secure your base
Phase Two exercises (Breath work, Cold Splash, Light Bouncing) to wake up your system
How to choose based on whether you wake anxious, shut down, or balanced
The goal isn't to "fix" how you wake up.
The goal is to meet yourself where you are and guide your nervous system toward regulation.
PILLAR 2: MIDDAY RECALIBRATION (3-7 minutes)
Your SOS toolkit.
Release before you regulate.
If you're in hyperarousal (too much energy, anxiety, can't focus):
- Sighing deeply with sound
- Wall push-ups
- Pursed lip breathing
- Gargling water
- Scalp tapping
If you're in shutdown (numb, disconnected, exhausted):
- Cold splash
- Light bouncing
- Humming
- Arm swings
- Gentle spinal movement
These aren't just random exercises. They're targeting your vagus nerve, your vestibular system, your breath regulation - the pathways that directly communicate with your nervous system.
And most of them? You can do at your desk. In your car. In a bathroom stall. No one has to know you're regulating your nervous system in the middle of a Tuesday.
PILLAR 3: EVENING WIND-DOWN (10-20 minutes)
Move from connection to complete rest.
You'll learn:
- Phase Three connection practices (Humming, Gentle Touch, Gratitude, Eye Gaze)
- Phase One deep restoration (Savasana, Child's Pose, Weighted Blanket Rest, Legs Up the Wall)
- How to signal to your body: "We're safe. We can rest now."
This isn't about adding more to your plate.
This is about replacing "scroll on phone until exhausted" with practices that actually help you sleep, digest, and restore.
This is where everything clicks.
We don't just talk about the exercises.
We practice them together.
You'll experience:
Phase One: Containment, Bee Breathing, Rhythmic Movement
Phase Two: Sighing, Pursed Lip Breathing, your personalised release technique
Phase Three: Humming, Gentle Touch, Breath Holds
After each one, you'll rate it:
1 = Made me feel worse
2 = No noticeable effect
3 = Slight positive shift
4 = Clear calming effect
5 = Profound shift, felt it immediately
No guessing. No "I think I should like this."
Just: What did your body say?
Because your body knows. It's been trying to tell you all along.
Now you have data.
Using your tracking sheet, you'll design your daily protocol:
MORNING: Choose 2 exercises (5-8 minutes total)
One to ground your base
One to gently activate
MIDDAY: Choose 1-2 SOS tools (3-7 minutes total)
One for hyperarousal
One for shutdown
One quick tool you can do anywhere
EVENING: Choose 2 exercises (10-20 minutes total)
One for connection
One for restoration
Your protocol is based on:
✓ Which exercises rated 4-5 for YOU
✓ Which match your dominant nervous system state
✓ Which fit your lifestyle (time, space, privacy)
✓ Which address your specific stress signature
You'll commit to times.. You'll have a plan.
Not someday.
Tomorrow.
Every exercise comes from The Vagus Nerve Reset - a framework rooted in polyvagal theory, somatic psychology, and 10 years of clinical practice.
IT'S SCIENCE-BACKED
Most exercises take 2-5 minutes. Many are invisible to others. All are designed for real life, not retreat centrEs.
IT'S PRACTICAL
You don't learn ABOUT regulation. You EXPERIENCE it. You feel the shifts happen in real-time.
IT'S EXPERIENTIAL
HERE'S WHAT MAKES THIS DIFFERENT
You'll feel shifts during the 90 minutes. Calmer breathing. Less tension. More presence. Then you'll have a protocol to continue those shifts daily.
IT'S IMMEDIATE
A NOTE ABOUT HEALING
"Healing does not have a timeframe. With patience and consistency, you'll not only see amazing shifts within, but you'll start to actually feel more 'like yourself' than you ever have before."
Here's what I want you to know:
Week 1-2: Your protocol will feel powerful. You'll notice shifts.
Week 3-4: Your nervous system adapts. You might need to rotate exercises.
Week 5-6: Life happens. Travel, illness, new stressors. Your protocol needs to evolve.
Week 7-8: You might plateau. Wonder if you're doing it right. Forget exercises.
This is where most people fall off.
Not because they lack willpower.
Because healing isn't linear.
"You may move from Phase One to Phase Two, only to realise you have more work to be done in Phase One. This movement back and forth is normal and in fact is encouraged."
This is why the workshop gives you a foundation - but continued practice is where transformation happens.
In this guide you will find 14 resources that you are invited to practice, explore and adapt to your personal preferences.
14 self-soothing techniques
Wondering how to regain a sense of calm, work through sticky emotions or reduce anxiety? You're in good hands, friend. Sign up below to receive my 100% free breathwork for anxiety guide on how to correct your breathing pattern.
Breathwork for anxiety
