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Free Nervous System Tools
Interactive tools to help you understand, regulate, and reset your nervous system. Built on polyvagal theory and somatic science.
Not sure where to start? Pick what fits:
Nervous System State Checker
Answer 10 body-awareness questions to discover if you're in fight, flight, freeze, fawn, or regulated mode. Get a personalized exercise for your state.
Take the Quiz →30-Day Regulation Challenge
One vagus nerve exercise per day. Track your streak. Build lasting calm with techniques like physiological sighing, cold exposure, and somatic shaking.
Start the Challenge →Emergency Calm Tool
Feeling anxious or panicking right now? A step-by-step guided flow with 5-4-3-2-1 grounding, 4-7-8 breathing, and body scan release.
Get Calm Now →How these tools work together
Each tool addresses a different need. Use them individually or combine them for deeper regulation.
Check your state
The State Checker quiz helps you identify whether you're in fight, flight, freeze, or fawn mode. Awareness is the first step to regulation.
Build a daily practice
The 30-Day Challenge gives you one exercise per day to strengthen your vagus nerve and build regulation as a habit.
Reset in a crisis
The Emergency Calm tool is your in-the-moment rescue. Bookmark it for when anxiety or panic hits unexpectedly.
Want guided audio practices?
These free tools teach you the techniques. Our audio programs guide you through them with expert pacing, calming music, and structured progressions.