The Nervous System Renewal Course
A 90-day program to help your body feel calmer, starting with just 5 minutes a day.
The Nervous System Renewal Course is a guided 90-day program for supporting your vagus nerve and calming your stress response. You’ll practice breathwork, gentle yoga, mindfulness, cold exposure, and more. You start small and build up slowly, so it never feels like one more thing you’re failing at.
When your body stays in fight-or-flight for too long, it forgets how to rest.
Let’s fix that.
Does this sound like what you’re struggling with?
→ You’re tired but can’t switch off
→ Sleep is hit or miss
→ Stress, noise, & bright lights make you feel overwhelmed
→ Your stomach reacts when you’re under pressure
→ You feel anxious or on edge, even when nothing is wrong
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ENROLLMENT IS OPEN
~ ENROLLMENT IS OPEN
How this course works:
Each week focuses on one or two simple practices. Week 1 is 5 minutes a day. By the end, you’ll have a full routine you’ve built one step at a time. You’ll follow along with guided audio through the free Insight Timer app, and there’s a Facebook group where you can share how it’s going and see you’re not doing this alone.
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Breathing, humming, and cold water on the face to start calming your system.
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Gentle yoga, grounding, and walking meditation.
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Heart coherence, EFT tapping, and alternate nostril breathing, plus cold showers.
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Body scans, HRV training, and longer routines that pull everything together.
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Everything you’ve learned, in one daily practice that’s yours to keep.
Make the course your own:
The activities in the course are samples, not rules. If you find a breathing practice or yoga flow you love, keep doing it. Swap in something similar from Insight Timer or YouTube. What matters is finding what actually calms you.
Go at your own pace:
Listen to your body. If you’ve been stressed for a long time, you may feel more symptoms before you feel better as your body comes out of freeze. Slow down or repeat a week whenever you need to.
01 | You’ll Start Small
Begin with just 5 minutes a day of simple breathing. No big commitments or complicated routines. You’ll learn easy practices that start calming your body right away, so it feels doable from day one.
02 | Build Slowly
Each week adds a little more, from gentle yoga and grounding to walking meditation and cold exposure. Guided audio on Insight Timer walks you through every practice, so you’re never guessing what to do next.
03 | Make it Yours
By the end, you’ll have a full daily routine built around what actually works for you. Swap practices, repeat your favorites, and go at your own pace. The Facebook group is there when you want support.
Join Nervous System Renewal and give your body a way to come back to calm.
You don’t need to overhaul your life or find an hour a day to feel better. Nervous System Renewal begins with 5 minutes and builds at a pace your body can handle, with guided practices, a supportive community, and the freedom to make the program your own.
If you’re tired of feeling wired, worn out, and stuck in stress mode, this is a gentle place to begin. Join today and take the first step toward feeling calm in your own body again.
READY TO START?
FAQs
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You start with 5 minutes a day in Week 1. The time builds gradually over the 90 days, so you’re never jumping into a big routine before your body is ready. By the final weeks, your daily practice runs 1 to 2 hours, but you can adjust that to fit your life.
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Just the free Insight Timer app, which has the guided meditations, breathwork, and music used in the program. You’ll also want a bowl or sink for the cold water practices and a little space to move for yoga and walking.
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Not at all. Every practice is guided, and the program starts with the basics. The activities are also just samples, so if something doesn’t feel right, you can swap in something similar or repeat a practice you enjoy.
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Nervous System Renewal is a self-guided wellness program, not medical care or a replacement for it. It’s designed to be gentle, and you should always listen to your body and slow down when you need to. If you have a heart condition or other health concerns, check with your doctor before trying the cold exposure practices.