Polyvagal Theory and Exercises

A Complete Guide to Nervous System Healing, Trauma Recovery and Vagus Nerve Stimulation

By: Casey J. Bennett

Narrated by: Susan Prater

Polyvagal Theory and Exercises 2 in 1

A practical 2 in 1 guide to vagus nerve activation and nervous system regulation. If you often feel overwhelmed, struggle to relax, or feel stuck in survival mode, this audiobook offers a clear roadmap to support self regulation and emotional resilience.

Part 1 • Understand: Polyvagal Theory explained in plain language, showing how the vagus nerve shapes emotions, stress responses, and body mind patterns, so you can identify triggers and map your survival states.

Part 2 • Practice: 60 plus science informed exercises to put knowledge into action, including breathwork, gentle somatic movement, grounding rituals, micro practices for busy moments, and flexible daily routines you can adapt to your needs.

• Build a calmer baseline and greater emotional steadiness.
• Reconnect with your body through simple, repeatable steps.
• Integrate change consistently with check ins and tracking prompts.

Includes six bonus resources:

• Somatic Therapy for Nervous System
• The Nervous System Cheat Sheet
• The Somatic Therapy Daily Journal
• The Vagus Nerve Activation Guide
• The Somatic Therapy Movement
• The Emotional Regulation Toolkit

For listeners seeking practical and compassionate tools, including individuals managing anxiety or chronic stress, helping professionals who want body based exercises, and anyone curious about the science of safety, connection, and resilience.

©2025 Kace Publishing LLC (P)2025 Kace Publishing LLC

Practical resilience toolkit

This 2-in-1 guide is a complete roadmap for self-regulation. It’s science-informed but intensely compassionate. I appreciate the focus on building a calmer baseline through simple somatic movement and breathwork. Essential for anyone feeling stuck in survival mode.

Inner Calm Mapping

The mapping of emotional and physiological states in this audiobook is incredibly helpful. For the first time, I could identify when I was entering a fight, flight, or shutdown state. The guided suggestions for shifting these states were gentle but surprisingly effective. The narrator’s calm tone helps reinforce the message. A supportive resource for cultivating inner calm.

Nervous System Reset

Listening to this audiobook felt like pressing a reset button on how I understand stress. The author introduces the concepts with clarity, then gives practical methods for shifting out of overwhelmed states. The vagus nerve exercises were especially helpful. I found myself pausing the audiobook often to try them. This is a great resource for daily regulation.

Emotional Safety Guide

This audiobook helped me understand emotional safety in a new way. Instead of focusing only on thoughts, it explains how safety is a body experience. The author makes it clear how to recognize cues of dysregulation and how to gently shift toward calm. I appreciated the focus on consistent, small steps. It’s a nurturing and educational guide for emotional well-being.

Understand your triggers

The "Understand" section alone is invaluable. It clearly shows how the vagus nerve shapes emotions and stress responses, allowing you to map your survival states and identify triggers. This knowledge provides a clear, compassionate roadmap for self-regulation.