Your body isn’t “too sensitive.” It’s stuck in protect mode.

Tight chest. Shallow breathing. Jaw tension. A racing heart that won’t settle. Overstimulation, irritability, and that constant sense of being “on.” If your nervous system feels stuck in high alert, this book gives you a practical way back without perfectionism, mystical claims, or forcing your breath.

Calm Your Nervous System is a body-first guide to regulation skills you can use anywhere: at your desk, on public transport, before meetings, and at bedtime. You’ll learn how to pace your breathing without “chasing air,” build CO₂ tolerance safely, release muscle bracing, discharge stress gently, and anchor yourself through touch, temperature, gaze, and movement.

Inside you’ll learn:

• Why body-first regulation works when thinking doesn’t
• CO₂ tolerance & pacing (without breath-hold bravado)
• Simple 4–6 breathing variations you can actually stick with
• Box breathing and the physiological sigh, plus panic-sensitive modifications
• Vagus-friendly cues (humming, gaze, facial softening) grounded in real physiology
• Progressive muscle release to unwind chronic bracing
• Shaking/tremor basics for safe stress discharge
• Safe touch and self-soothing tools that don’t become “control rituals”
• Cold/heat and sensory anchors for overstimulation and stress spikes
• Posture + gaze tricks to reduce hypervigilance and tension
• Movement snacks and desk-bound routines for everyday regulation
• Panic-safe somatic protocols (eyes open, gentle cues, no strain)
• Sleep wind-down routines that invite rest instead of chasing it
• Pre-meeting, crowd, and commute protocols you can use discreetly
• Cue-cards, a 14-day somatic sprint, habit stacking, and a long-term maintenance plan

Bonus tools:

• A “State → Body Tool” quick reference guide
• A printable 3-minute emergency reset protocol
• A 14-day sprint tracker template

Gentle note: This book is educational and does not replace medical care. If you have respiratory/cardiac conditions, are pregnant, or experience dizziness, consult a clinician before breath practices that include holds. Stop any practice that worsens symptoms. If anxiety is severe or trauma is activated, you deserve professional support.

Calm isn’t a gift, it’s a skill.
And you can build it, one small rep at a time.