Nourishing

the Nervous
System

Created by Kelly Vincent, Psy.D., RYT

Licensed Psychologist (PSY30672)
& Alyssa Pelletier (RYT & MFT Graduate Student).

Adapted from
yoga for emotional balance
by Bo Forbes PsyD

01
 Disclaimer

This downloadable workbook is for

informational and educational purposes
only. It is NOT intended to replace
necessary medical or mental health care.
Please consult with your licensed mental
health provider and/or licensed physician.
I assume no liability for any diagnosis,
treatment, decision made, action taken or
purchase made in reliance upon
information contained in this workbook.

Please consult with your health provider for your

specific health needs, especially if you are
pregnant or injured.

All rights reserved. Whole Self, LLC. Kelly Vincent, Psy.D.

02
 What you'll learn
in this guide
Welcome. Learning about our nervous system can be one
of the most powerful things we can do for our general
health.
When we learn how to regulate and work with our
nervous system states, we begin to intrinsically support
our mind and body, as the nervous system has a powerful
impact on our entire being. When we begin to build an
understanding of our physiological responses to the
external world, we also begin to build somatic awareness.
This somatic awareness or connection to our body can
then lead us to adaptive or healthy coping strategies, not
to mention increasing our ability to self-regulate. Our
ability to regulate our nervous system helps build
resilience to stressors. Our goal is to cultivate a nervous
system that is flexible and resilient.
In this guide, you will learn:
What it means to feel "emotionally balanced"
The parts of the autonomic nervous system
Understanding your "window of tolerance"
The role of the vagus nerve
Guided restorative practices (e.g. restorative/gentle
yoga, breathwork and vagal toning exercises)
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03
 Cultivating
Emotional Balance
Q: What is emotional balance?
A: Cultivating emotional balance is our ability to
recover, restore, and respond in ways that feel
grounded in awareness and intention. Finding
emotional balance is intended to grow more
capable of tolerating challenging emotions, while
working to decrease anxiety and difficult mood
fluctuations. We are working to develop skills
that help us better manage when difficult
moments arise again. Emotional balance can
include cognitive tools and body-based skills.
Cognitive tools can be powerful. However, when
we come from a more body-based approach, we
can leave space to actually feel instead of think,
as this often provides deeper relief and release.
Emotional balance also includes tending to our
nervous system, specifically working to learn
how to properly regulate and safely move through
our states.

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04
Understanding the
Nervous System
Our nervous system is a critical part of our
biologically wired stress response.
Understanding the function and how we
experience it in the body is critical when working
to better manage stress and anxiety.
The autonomic nervous system (ANS) is made up
of two branches. They work reciprocally to
regulate itself.
For example...
Think of it as a car. The sympathetic branch
is the portion that prepares us physiologically
for activity – exercises, play and threat
responses such as fighting or fleeing. We can
think of the sympathetic branch as the “on”
branch of the ANS. Or if we were to think of
the ANS as a car, this would be the
accelerator.
The parasympathetic branch of the
autonomic nervous system is the brake, and
it’s what prepares us physiologically for rest
and relaxation or activities that require low
energy or limited movements. We can think
of the parasympathetic system as the “off”
branch of the ANS or the brake of a car.
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 Vagus Nerve
The major nerve that mediates the
parasympathetic branch of the ANS is the vagus
nerve.
The vagus nerve is the longest cranial nerve in
the body, starting at the brain stem and extending
all the way to the gut.
When it comes to stress/anxiety, it's the most
important nerve in the body due to the impact on
ALL these organs and ALL systems
Stephen Porge’s Polyvagal Theory expands on
the original framework by proposing that there
are two sub-branches within the parasympathetic
system, due to the vagus nerve. The vagus nerve
is into two categories:
The ventral vagus and the dorsal vagus.
We have two different but related pathways
for slowing our physiology, or two different
forms of parasympathetic brake to apply to
the sympathetic system.
Ventral Vagus = social engagement
system
Dorsal Vagus = freeze, immobilization
Increasing your vagal tone activates the
parasympathetic nervous system, and having a
higher vagal tone means that your body can relax
faster after stress (ways to do that later!)
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Window of Tolerance

Here is another way to look at our nervous

system and how it works.
The green part represents the ventral vagal state
(connected, social, engaged) or in the "window of
tolerance"
The red part represents the sympathetic response
(mobilized, action-taking, fight/flight)
The blue part represents the dorsal vagal state
(immobilized, shut down, collapsed)
When we are continuously outside our window of
tolerance (green) our body is essentially working
overtime to tolerate the imbalance. We are not
meant to be "stuck" in the red or blue.
The nervous system is meant to be flexible and
have the ability to move through the states within
the window of tolerance (green).
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07
 Gentle Practices
in this Guide
Yoga & Restorative Yoga: provides an internal
body-based practice in which we can find
relaxation in our body in order to relax the mind,
which supports balancing of our emotions and
systems.
Breathing: through regulation of our breathe, we
are able to balance internal systems such as our
heart rate and blood pressure while soothing our
mind.
Vagal Toning Exercises: exercises to help
soothe and regulate the nervous system, which
help manage emotions, reactions, mood states,
and physiological responses.
All practices mentioned above work to activate the
parasympathetic nervous system (PSNS), which is our
"rest and digest" part of the automatic nervous
system. These gentle practices can help balance and
restore our nervous system back to equilibrium.

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 Baseline
Finding baseline: It's important to first recognize
where you may be in this present moment, before
engaging in any exercises, in order to take action
to balance your emotional state.
Find a quiet space to sit or lay down
comfortably.
Close your eyes or lower your gaze and allow
yourself to just notice how your breathe and
body feel. Try your best not to change your
breath or judge how your body may be
feeling. Just notice with neutrality. On a
scale of 1-10 (10 being extreme agitation in
mind and body), where does your mind and
body fall?
Notes

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09
 Baseline
Window of Tolerance: As you reflect on the
initial baseline exercise, relate your findings to
the chart below.
Was your breath quick and shallow?
Did your body feel antsy and agitated? Or did
it feel stagnant and fatigued?
Were your thoughts slow or fast?
Where would you fall according to the
graphic below?

Hyperarousal (Anxiety)
Can't calm down, reactive, difficulty
concentrating.

Window of Tolerance
Present, calm, grounded, safe.

Hypoarousal (Depression)
Low energy, lethargic, numb.

DISCLAIMER: If stillness practices are new to you, please know these gentle practices
may create intense discomfort. The nervous system is not "familiar" with slowing down. It
will take time to feel and notice the benefits. Keep practicing. Feeling a sense of safety to
let go and drop into it is key.

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10
 Yoga
Practices
In the three pages that follow, we provide specific
poses to either provide lift in mood or ones that
help calm/soothe.
The anxiety-balancing sequence is a restorative
practice that can be done when feeling heightened
with anxious sensations in mind and body.
Please know if you are pregnant or experiencing
an injury to consult with your doctor ahead of
time.

Lift
If feeling low and sluggish, try to explore these
specific poses.

Stabalize
If feeling overly reactive, these poses may help
calm and soothe.

Restore
When anxiety is loud, explore this
restorative sequence.
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 Lift
Practices to bring you from numb to present.

Child's Pose
Kneel on the floor with your toes together
Inhale straighten spine
Exhale lower torso over legs while reaching
arms above head, palms on the ground
Softly rest forehead on your mat

Legs up the wall

Sit with right hips against the wall, knees
bent, spine straight
Swing your legs up the wall, straightening,
as you lie flat on your back
Place your arms in any comfortable
position

Cobra
Laying down on your stomach,
place your hands underneath your
shoulder.
Engaging your stomach and legs,
inhale lift your chest up, roll your
shoulders, head lifts last.
As you exhale, roll back down.
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 Stabilize
Practices to bring you from reactive to calm.

Savasana with arms up

Lay flat on your mat, spine straight, legs out, arms
lay alongside your body.
As you inhale, raise your arms upwards, palms
facing each other.
As you exhale, lower your arms back down to the
side. Repeat as necessary.

Reclining bound angle pose

Allowing yourself to have two blocks or
pillows nearby, find yourself laying down on
your mat with a flat back, arms out to the side.
Place the bottom of your feet together, knees
fall out to either side. Feel free to place blocks
or pillows underneath your knees for added
support.

Relaxation pose
Take a blanket folded three to four
times and place underneath your
knees.
Allow your spine to lay flat and
straight on your mat, arms wherever
comfortable.
Take deep inhales and deep exhales,
noticing sensations in body.
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Source: Bo Forbes, Psy.D. & RYT

Restore
Restorative yoga emphasizes relaxation and inner work. This restorative
sequence is geared toward an overly anxious mind and body.

1. Supportive Child's 2. Reclining Twist

Pose

3. Inversion Pose 4. Side-Lying Pose

5. Legs up the Wall Pose 6. Face-Down Relaxation Pose

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Sequence by Bo Forbes, Psy.D. & RYT

Restore
Detailed description for each restorative pose on previous page.

1.Supportive Child's Pose

Place bolster in middle of mat, length wise
Kneel just behind bolster, so you're facing it. Draw
knees a little wider than hips' width apart, and sit back
on heels. Check comfort level.
If you feel okay, lie down over the bolster, resting arms
on mat and elbows under shoulders
Rest head to whatever side is comfortable.
Breathing deeply through your nose. extending exhale.
Stay here as long as you would like.

2. Reclining Twist
Place your bolster lengthwise on your mat and sit behind
your bolster.
Begin by twisting your torso to the right and sit down
with your legs extended to the left (110* angle), right hip
is touching shorter side of bolster.
If you would like, take a folded blanket and place it
between your shins and feet. Add more blankets if you
would like more hip support.
Remain upright and lengthen spine as you twist your
lower left waist to right.
Facing forward, inhale heart opens.
Exhale walk hands alongside bolster until your torso is
down on the bolster.
Rest your head on the same direction and breathe deeply
through your nose.
Stay here for a few moments before reversing to the
other side.

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15
Source: Bo Forbes, Psy.D. & RYT

Restore
Detailed description of each restorative pose.

3. Inversion Pose
Fold a blanket twice (first lengthwise, then widthwise)
and place it 2/3 on your mat. (If you'd like further
support, use two blankets).
Sit down on the blankets facing the front of your mat
with one foot of blanket behind you.
Lie over the blanket(s) so your head and upper shoulder
blades are grounded on the mat, and below your
shoulder blades fall on the blanket.
Draw your arms to the side of your body at a 45* angle,
palms up or down.
Breathing in deeply, inhaling awareness and peace,
exhaling any tension.

4. Side-Laying Pose
Fold one blanket once lengthwise and widwithse. Have
two additional blankets folded four times nearby.
Sit on your mat at a right side angle with your legs
folded (right on top of left). Extend the double folded
blanket down your mat with the shorter side at your
waist.
Place one of the four folded blankets between your legs
Slide your right arm down and inside the first blanket.
When you are almost lying down, fold one edge of the
blanket over the top of your extended arm (this will fall
between your shoulder and side of your head-you can
add an additional blanket here if you'd like).
Bring the bolster in toward your body and hug it with
your left arm.
Breathe in deeply, exhaling any thoughts that no longer
serve you.

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Source: Bo Forbes, Psy.D. & RYT

Restore
Detailed description of each restorative pose.

5. Legs Up The Wall Pose

Bring your mat to the wall with the short side up against
the wall.
Take two blankets folded four times and place them
near the mat.
Sit with your left hip close to the wall and knees bent,
feet flat on the ground.
Swing your legs up the wall and lie down on the center
of the mat moving your buttocks into the wall.
Bending your knees, lifting your hips, place the two
folded blankets under your hips.
Place your legs back up the wall, buttocks up and over
the blankets until they are against the wall again.
Breathe in deeply, exhale deeply.

6. Face Down Relaxation Pose

Fold the blanket three times lengthwise so you have a
long thin blanket the same length as your mat.
Lie over the blanket so it is under your abdomen
(between hip bones and lower ribs-refold the blanket to
adjust).
Lie over the blanket and make a pillow of your arms and
hand, resting your head to either side or rest your
forehead on your hands.
Breathing into your nose, exhaling for longer out of your
nose.

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17
 Breathwork
Reflecting, rebalancing, reintegrating.

If you looking for a practice that you are able

to utilize anywhere and anytime, breathwork
may be a good fit, especially when feeling
anxious or overwhelmed.

If possible, when engaging in breathwork,

allow yourself some time and space to be still.

Find a comfortable position laying down or

sitting up.

You can choose one of the following breathing

exercises on the next page, or if you are called
you can jump into the reflection prompt.
Return to these practices whenever you need to
lift, stabilize, or transform.

Practice is key!

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 Breathwork
Reflecting, rebalancing, reintegrating.

Breath of Joy (lifting exercise):

Standing tall with your arms by your side, take a deep inhale, and full exhale.
Taking one quick inhale, raise your hands forward and over your head.
Taking a second quick inhale, raise your hands outward and over your head.
Taking a third quick inhale, raise your hands forward and over your head.
As you take a deep, long exhale allow your hands to fall downward, folding forward
with your knees bent as your torso moves towards your legs, head to the ground.
Repeat 3-5 times.

Alternate Nostril Breathing (stabilizing exercise):

Find a comfortable seat with a straight spine.
Relax your left hand with your palm faced down to stay grounded.
Using your right hand, rest your pointer and middle fingers on your eyebrows. You
will use your thumb and ring finger during this practice.
Close your eyes and take a deep, cleansing breath. Inhale through your nose, exhale
through your nose.
Using your right thumb, close your right nostril and inhale through your left nostril.
Using your right ring finger, close your left nostril so both nostrils are closed. For just
a second, retain your breath.
Release your right thumb, exhale through your right nostril.
Inhale through your right nostril. Using your right thumb, close your right nostril so
both are closed. For a second retain your breath.
Release your right ring finger, exhale through your left nostril.
Continue to repeat for 5 to 10 cycles.

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19
 Transform
Reflecting, rebalancing, reintegrating.

Check back in with your baseline. Return to the earlier pages

to see where your physical and mental being are in this
present moment. Reflect on your journey to this point below:
Notes

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20
 "Vagal Toning"
Just like a muscle, when the vagus nerve is
working well, it has good ‘tone’. We call this
vagal tone.
Essentially, we are toning the "vagal break"
which helps us move through the states with more
balance and ease.
Vagal tone is a key biological correlate of
psychological well-being. It’s especially
important in our ability to bounce back after
stress.
When we actively engage in "vagal toning"
practices, we build strength, resiliency and
flexibility within our nervous system.
You can have a BIG impact on reshaping your
nervous system when you work to regulate and
bring yourself back into the window of tolerance.
Regulation increases our ability to manage our
emotional state AND to calm our physiology.

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21
 Toning
Recalibration and vagus nerve toning exercises

Humming, Chanting, Singing

Vagus nerve is connected to your vocal cords.
Singing, humming chanting or gargling can activate
these muscles and stimulate your vagus nerve. It
has been shown to increase heart-rate variability
and vagal tone, which results in feeling a deeper
sense of calm.

"Voo" Sound Breathing Exercise

It helps to "turn on" the mind body connection
between the gut and the brain.
Before you begin, take a big cleansing breath
Now take a deep breath in and on your exhale
make the "voo" sound (just like a foghorn)
You can place your hand on your belly and
chest to fully absorb vibrations
Contact Point Scanning
Sit in a comfortable seat with your
feet flat on the floor. Close your
eyes if comfortable or find a soft
gaze.
Take notice of each point of
contact of your body and your seat.
Allow yourself to notice and feel
the sensation without judgement.
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22
 Toning
Recalibration and vagus nerve toning exercises

Cold Exposure
Cold exposure activates the parasympathetic
nervous system and stimulates the vagus nerve.
Splash cold water on face
Hold a zip lock bag full of ice against face for 30-
seconds
Daily shower with 30-60 seconds of cold water

Yoga/Gentle Movement/Exercise
Yoga incorporates poses and breathing
exercises that connect your breath to
movement, stimulating the vagus nerve.
Exercise helps to also activate the PSNS, as it
enhances healthy oxygen and blood flow,
stimulating the vagus nerve which travels
through both the heart and lungs

Grounding Exercises
A study published in the journal of cardiology
found that being in nature even for a few
hours has a calming effect on the mind and
body.
Walk barefoot in the grass as you mindfully
become aware of surroundings
Or practice 5 senses (name 5 things you see, 4
you hear, 3 you feel, 2 you smell, 1 you taste)

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23
 Reflect
Reflecting, rebalancing, reintegrating.
Take notice of what practice served you. It may not have felt
much different initially, but continue to take notice as you
continue to practice. Record your experiences here.
Notes

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