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The Spiriators Journal
Practical guides on breathwork, vagus nerve stimulation, polyvagal theory, nervous system reset, yin yoga, sleep, stress and relationships — backed by science and our nomadic experience.
48 articles
Fresh weekly · By Tessa & Johannes
Vagus nerve
Stimulating your vagus nerve does not have to be hype. Seven evidence-based breathing exercises from 2024 to 2026 research that truly raise vagal tone.
Johannes Huijbregts
2026-07-158 min
Breathwork
Jet lag is a misaligned circadian clock, not tiredness. 2024-2025 research on light, melatonin, breath and caffeine. Recover in days.
Johannes Huijbregts2026-07-118 min
Vagus nerve
Yin yoga activates your parasympathetic nervous system in 20 minutes and lowers cortisol. Science-backed + 5-pose routine. Start your reset today.
Tessa Frunt2026-07-089 min
Relationships
9 early warning signs of digital nomad burnout you should never ignore. Spot the slow drain before it becomes a full collapse and take the first step.
Johannes Huijbregts2026-07-0411 min
Vagus nerve
Mind 'on' while your body wants 'off'? 6 evidence-based yin poses that calm your nervous system in 20-30 min — complete evening routine.
Tessa Frunt2026-07-018 min
Vagus nerve
Learn what connected breathing is, how it affects your nervous system and how to safely do your first session. Practical guide.
Johannes Huijbregts2026-06-278 min
Yin yoga
Yin yoga for beginners explained: what it is, what it is not, and what to know before your first class. Props, poses, sensation vs pain. Start safe today.
Tessa Frunt2026-06-248 min
Vagus nerve
Polyvagal theory explained in plain language: the three nervous system states, what ventral vagal means, and how to apply it in your daily life.
Johannes Huijbregts2026-06-208 min
Yin yoga
Living in the now is not a technique but a return. Tessa Frunt on the temporary body, yin & yang, and 4 scientific studies on true presence.
Tessa Frunt2026-06-169 min
Relationships
Setting boundaries without guilt is a skill, not a talent. 7 evidence-based steps from polyvagal theory to self-compassion for more peace in relationships.
Johannes Huijbregts2026-06-148 min
Chakras
Open your crown chakra (Sahasrara) with yin yoga, breathwork and meditation. Move from control toward deeper connection and trust.
Tessa Frunt2026-06-108 min
Vagus nerve
Vagus nerve exercises that work: 5 evidence-based ways to stimulate and activate your vagus — from 4-7-8 breathing to cold water. Science 2024-2026.
Johannes Huijbregts2026-06-069 min
Chakras
Open your third eye without the woo-woo. 5 exercises plus the neuroscience behind ajna chakra, intuition and clarity. Read the guide ›
Tessa Frunt2026-06-048 min
Nomadic
Silence, yoga, or nomadic travel? These 7 questions help you choose the retreat that truly fits your current phase of life.
Johannes Huijbregts2026-05-318 min
Breathwork
Is a retreat a spiritual vacation? No. Discover the real difference between retreat and holiday + the 5 retreat forms briefly explained.
Johannes Huijbregts2026-05-2910 min
Chakras
Can't speak what you feel? Recognize 7 signs of a blocked vishuddha + ujjayi breathing and 3 yin yoga poses ›
Tessa Frunt2026-05-288 min
Chakras
Heart chakra blocked? Recognize 7 signs + 3 yin yoga poses and breathing exercises that gently open your anahata ›
Tessa Frunt2026-05-218 min
Yin yoga
Discover why your fascia stores emotions and how yin yoga helps release them safely. Science-backed insights with practical exercises for home practice.
Tessa Frunt2026-05-178 min
Chakras
Discover how the solar plexus chakra shapes your self-confidence and which breathwork exercises activate Manipura. A practical guide for inner strength.
Tessa Frunt2026-05-138 min
Vagus nerve
Discover what connected breathing really does to your nervous system. Activate your parasympathetic system, reduce stress, and restore a sense of safety in your body.
Johannes Huijbregts2026-05-108 min
Chakras
Discover how your sacral chakra awakens creativity. 6 yin yoga poses for hip opening, plus breathwork for flowing energy. Guide by Tessa Frunt.
Tessa Frunt2026-05-078 min
Nomadic
Working from anywhere brings freedom, but also unexpected fear and unrest. Discover why — and how to find calm in the rhythm of a nomadic life.
Tessa Frunt2026-05-028 min
Vagus nerve
Disarm your inner critic: recognise the protective voice, learn 5 exercises and turn your critic into an ally. Practical self-compassion guide.
Johannes Huijbregts29 April 20268 min
Nomadic
You can travel 10,000 kilometers and never arrive — if you haven't first come home to your own body. About belonging, travel and feeling at home.
Johannes Huijbregts25 April 20268 min
Relationships
Breaking family patterns starts in your throat and nervous system. Spot generational behaviour and set boundaries with breathwork and yin yoga.
Johannes Huijbregts23 April 20268 min
Vagus nerve
Discover why addiction isn't just in your head, but in your nervous system. Learn how breathwork and body-oriented therapy help you recover.
Johannes Huijbregts16 april 202610 min
Yin yoga
Discover how emotions store in your connective tissue and how yin yoga helps you release them. Scientifically backed with practical exercises.
Tessa Frunt16 April 20268 min
Yin yoga
Why do people cry in hip openers? The psoas stores stress and trauma. Discover how yin yoga safely releases this layer ›
Tessa Frunt12 April 20268 min
Yin yoga
Yin yoga for kids (ages 7-12) helps with restlessness, sleep and a busy mind. 12 questions answered for parents. No pressure, only permission.
Tessa Frunt5 april 202617 min
Vagus nerve
Breathing exercises for stress, sleep and focus: 5 evidence-based techniques — box breathing, 4-7-8, physiological sigh & more. With free breathing timer.
Johannes Huijbregts1 april 202610 min
Vagus nerve
Discover upstream neurowellness — train your nervous system preventively with vagus nerve training, HRV biofeedback and breathwork. 5 min/day.
Johannes Huijbregts25 maart 20267 min
Vagus nerve
Not from fear, but from wonder. Discover how AI invites humanity to evolve together toward a new, expanded form of consciousness.
Johannes Huijbregts12 maart 20267 min
Yin yoga
Discover how Yin Yoga and Breathwork work together for stress reduction — scientifically backed, practical, and now with our new 30-day course.
Johannes Huijbregts25 maart 20267 min
Yin yoga
Sugar cravings rarely come from your stomach. Discover how fascia stores emotions and drives cravings — and how yin yoga breaks the pattern ›
Tessa Frunt28 februari 202610 min
Vagus nerve
Discover how neuroplasticity lets you break old patterns and make a fresh start — regardless of your past or what you used to believe.
Johannes Huijbregts8 februari 20268 min
Nomadic
Why we accept crypto as payment and how financial sovereignty fits into a nomadic, spiritual life and conscious entrepreneurship.
Johannes Huijbregts22 februari 20267 min
Vagus nerve
A different perspective on addiction: not as a disease, but as a portal and opportunity life presents to become whole. Science + tools.
Johannes Huijbregts18 februari 20269 min
Relationships
Discover why you talk past each other and how the 5 love languages (Gary Chapman) can truly transform your relationship and daily connection.
Tessa Frunt14 februari 20268 min
Breathwork
From basics to rebirthing: why even experienced coaches remain beginners in breathwork — and what it means for your first session ›
Tessa Frunt10 februari 20267 min
Yin yoga
No intensity or hard work — just surrender and deep relaxation. Discover how Yin Yoga helps you release fascia and trust your body.
Tessa Frunt6 februari 20266 min
Chakras
Feel restless or without solid ground under your feet? Discover 7 signs of a blocked root chakra and how to become secure and grounded again.
Tessa Frunt6 april 202625 min
Vagus nerve
Discover why most people breathe wrong during yoga, how pranayama calms your nervous system and which 3 breathing techniques actually work on the mat.
Tessa Frunt2026-03-1810 min
Vagus nerve
Struggling with chronic insomnia? Discover how yin yoga targets sleeplessness via the parasympathetic nervous system — with science, protocol and 4 poses.
Tessa Frunt2026-02-2011 min
Vagus nerve
Not every yoga helps with burnout — some styles make it worse. Discover which forms work in which recovery phase, with science and a practical protocol.
Tessa Frunt2026-04-0812 min
Yin yoga
Want to start yoga at home? These 7 common beginner mistakes cause 80% to quit within 3 weeks. Discover how to build a practice that actually sticks.
Tessa Frunt2026-03-0510 min
Yin yoga
Trauma-sensitive yoga (TSY) is proven effective for PTSD. Discover what it is, how it differs from regular yoga, and when it does or does not fit.
Tessa Frunt2026-04-1812 min
Breathwork
Box breathing, 4-7-8 or Wim Hof — discover which breathwork technique fits stress, sleep or energy. Honest comparison with peer-reviewed studies 2024-2026.
Johannes Huijbregts2026-06-179 min
Nomadic
Nomadic living rewires your brain. Stepping out of your comfort zone breaks old patterns and reopens your nervous system. Come travel with us.
Johannes Huijbregts2026-05-1510 minBook a free introductory call. We'll listen to where you are and explore together whether breathwork, yin yoga or nomadic travel fits you.
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