28-Day Polyvagal Theory Workbook

Simple Exercises to Calm Your Nervous System and Self-Regulate Emotions. Suitable for Autism, ADHD and Anxiety.

De: Talia Cantarel

Narrado por: Lorraine Crowston

Your heart is racing, your mind is spinning, and you’re barely holding it together until you either snap or shut down completely. The world is too loud, too fast, too much… and all anyone says is “just calm down.”

Feeling Constantly Overwhelmed? Trapped in Anxiety, Chronic Stress, or Emotional Chaos?

What if the reason you struggle to relax isn’t about trying harder—but about how your nervous system is wired?

If you struggle with stress, anxiety, burnout, autism, ADHD, sensory overload, or just feeling on edge all the time…This 28-day polyvagal workbook gives you a science-backed plan to regulate your nervous system without overwhelm or endless therapy.

Most self-help books focus on mindset shifts, but stress isn’t just in your mind—it’s in your body. This workbook uses Polyvagal Theory, a groundbreaking framework that explains how your nervous system controls your stress response. You’ll learn how to work with your body’s natural regulation system to create real, lasting change.

Inside, you’ll discover: 75+ prompts and science-backed exercises to reset your nervous system in just minutes a day. No jargon, just practical tools that make Polyvagal Theory easy to understand and apply. How to decode your body’s stress signals so you can prevent meltdowns before they happen. Quick, simple self-regulation techniques that actually work for autism, ADHD, and anxiety. How to navigate social situations without masking, overcompensating, or draining yourself. A personalized, 28-day roadmap to rewire your stress response, build emotional resilience, and design a self-regulation practice that works for you.

Many techniques in this book take just 60 seconds and can be easily incorporated without adding to your to-do list. Just simple shifts that make a big impact.

Take the first step today toward nervous system freedom: Click ‘Buy Now’ and start rewiring your nervous system for lasting calm.

©2025 Talia Cantarel (P)2025 Talia Cantarel

Science-Backed Reset for Your Nervous System

This workbook offers a practical, 28-day plan to help regulate the nervous system through Polyvagal Theory. Each day includes short, approachable exercises—like breathing techniques and mindfulness practices—that are easy to integrate into daily life. The content is designed to support individuals dealing with stress, anxiety, ADHD, or sensory overload, providing tools to understand and manage physiological responses. It's a valuable resource for anyone seeking to enhance emotional resilience and self-regulation.

Calming Tools That Make Sense to My Body

As someone who struggles with staying regulated, this workbook made me feel seen. The exercises are simple but surprisingly effective—especially the ones that take under a minute. What stood out most was how clearly it explained what my body is doing when I’m overwhelmed, without making me feel broken. I’ve started noticing stress signals earlier and actually know what to do about them now.

Exactly what I needed!

This workbook made polyvagal theory so easy to understand and apply. The daily exercises helped me feel more grounded, and I’ve noticed real changes in how I manage stress and anxiety. It’s gentle, practical, and ideal if you’re neurodivergent like me. I didn’t expect such a big impact in just 28 days!

Perfect way to navigate all sorts stress responses

We all can learn these unique ways to handle stress and reduce our anxieties and stressors. Every step will help you gain more insight with how your mind works, operates at its core. There are so many changes that occur that may even activate our fight or flight responses. I like how the author talks about how our nervous system is operated and changes by hormones or prolonged exposures. Its like we need to find our balance, whether your mind is racing for thoughts or emotions that becomes off course. Its so true that sometimes a little stressor can cause restlessness or stuck in overdrive. These methods of how to regulate everything all over again have been wonderful. How we can identify whats the cause, and regain balance from knowing our own patterns such as what situation triggered the response that we're feeling. We can now have accountability and set ourselves up for success. Great audiobook and its read at a great speed, you're going to like it.

A great book for both beginners and those familiar

This is a lovely book that introduces polyvagal theory in a way that is both simple and accessible. The language is not overly technical, so it is easy to understand. Trying even the most simple exercises can begin to calm the system and reduce anxiety. I really like that the book supports the neurodivergent population.

The narration is nice and calming. If you are feeling out of sorts, overwhelmed or just yucky, this book can help you feel more in control of your emotions. This is a good place to start. I recommend this for those exploring somatic work. Good luck!

simple methodology

The fundamentals of the nervous system, stress, anxiety, and the interactions between the three are all expertly broken down in this book. Because the instructions for different approaches are put out clearly, it was easy to understand and anyone could pick it up and follow along right away.
Although the approach is casual, it provides enough information to explain how these exercises affect our autonomic nervous system, enabling us to control our bodies and brains over time to preserve a healthy nervous system and develop mental fortitude in the face of adversity.

Easy Tools That Actually Help

I didn’t know much about the polyvagal theory before this, but this audiobook broke it down in a way that actually made sense. The exercises are simple and didn’t take a ton of time, which helped me stick with it. By the end of the first week, I already felt more aware of how my body responds to stress. It’s not magic, but it’s definitely helpful if you're looking for small steps that make a real difference.

Helped Me Feel More Balanced

I got this workbook to help with my anxiety and trouble staying regulated during stressful moments. The exercises were simple, and I liked that I could try them at my own pace. After a couple of weeks, I started noticing I was reacting less intensely to things that usually set me off. It also helped me better understand what my body needs when I’m overwhelmed. Definitely useful if you're looking for a calm, practical way to manage emotions day by day.

Easy Exercises

I’ve struggled with anxiety and sensory overload for years, so I gave this workbook a try. The exercises are simple but really effective at helping me calm down when things get overwhelming.

A Practical Way to Reset Without the Overwhelm

As someone who deals with constant stress and sensory overload, I found this workbook surprisingly easy to follow. The exercises are short, clear, and actually helped me feel more grounded day by day. I didn’t know much about nervous system stuff before, but this made it approachable. If you're looking for something real and doable to manage stress or anxiety without getting lost in theory, this is definitely worth a listen.