What does the e-book normally cost?

The retail value is €29.95. We're currently giving it away free for a limited number of readers, to gather feedback and build the first community around the book.

Will this work if I've already tried a lot?

Especially then. This e-book isn't about doing more, but about understanding what's happening in your system. It does ask that you're willing to practise and look honestly at your own patterns. If you're after a quick fix, you'll get less out of it.

I'm new to breathwork — is this suitable?

Yes. You don't need any prior knowledge. Everything is explained step by step, from the basics of your nervous system to concrete exercises. Already experienced? The polyvagal chapters and the 30-day routine offer plenty of depth too.

When will the video exercises arrive?

The guided videos for each chapter are currently being recorded. They'll appear step by step on our YouTube channel. If you sign up for the e-book, you'll automatically receive an email when the first videos go live — you don't have to do anything extra.

How do I receive the e-book?

Right after signing up you'll receive an email with the download link (PDF and EPUB). You can read it on phone, tablet or laptop — or print it yourself if you prefer.

What do you do with my email?

You receive the e-book and a short follow-up series with deeper context on nervous system regulation. No spam, no data selling. Unsubscribe in one click.

Free E-book · 48 pages

Reset your nervous system through your vagus nerve

A practical e-book on polyvagal theory, breathwork and concrete exercises to bring your body back into regulation. Based on the work of Stephen Porges, Peter Levine and years of hands-on experience.

Temporarily free — retail value €29,95. Limited orders.

Nervous System Reset Handbook in 30 Days — E-book cover about vagus nerve, polyvagal theory and breath exercises by Spiriators

The Handbook

Nervous System Reset in 30 days

A complete program in one digital handbook — not loose tips, but a continuous route back to regulation.

Interactive PDF handbook

Extensive, clearly written and rich in insights. With clickable links to scientific sources and additional reading material.

Coming soon

Guided video exercises

Every exercise will get a visual walkthrough on YouTube. The videos are being recorded right now — subscribers receive an email the moment they go live.

Your body's signals

You learn to recognise the subtle signs of stress and regulation, so you can adjust earlier — instead of recovering afterwards.

Sustainable change

No quick-fix or magic trick. The handbook builds habits that stick — small steps, big impact.

Instantly yours

After signing up, instant access to the complete e-book. No waiting, no shipping costs — readable on any device.

What you'll get

Four chapters, immediately applicable

Understand your vagus nerve

How this longest cranial nerve drives your heart rate, breath, digestion and stress response — in plain language.

7 practical breath exercises

Evidence-informed techniques to activate your parasympathetic system within minutes — at home, on the road or behind your laptop.

Polyvagal in daily life

How to consciously use 'safety signals' in relationships, work and sleep — without getting esoteric or complicated.

30-day reset routine

A day-by-day plan to bring your nervous system back into regulation. Small steps, big impact.

Video library — coming soon

Every exercise will come alive with video

We're currently recording the guided video exercises that accompany each chapter. They'll appear step by step on our YouTube channel. Sign up for the e-book and you'll automatically receive an email when the first videos go live.

Subscribe to the playlist — new videos will appear automatically.

Why this is different

Regulation is not the same as relaxation

A healthy nervous system isn't always calm. It's flexible — it can shift between action and recovery, tension and rest, without getting stuck in one mode.

And that's exactly where many people get stuck. You can learn to breathe or meditate beautifully, but if your system doesn't learn to shift, the tension keeps returning. This e-book doesn't teach you to relax harder — it teaches you to understand your nervous system, so it can move with you again.

What you'll gain