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Resources

Free guides, considered practices.

Practical companions to the journal — downloadable, no fluff.

📄

The Vagal Tone Starter Guide

A 14-page primer on the vagus nerve, polyvagal theory, and three daily practices.

Free PDF
🎧

Slow Breathing Audio Practice

A 12-minute guided session for 5.5 breath-per-minute pacing.

Free Audio
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Reading List: Nervous System

Twenty-two books we return to — from Porges to Maté to Hanson.

Guide
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The HRV Tracking Workbook

A simple structure for logging readings and noticing patterns over time.

Free PDF
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Sleep Hygiene Cheatsheet

Evidence-based, one page, fridge-pinnable.

Free PDF
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Glossary of Terms

Allostasis, interoception, neuroception — defined clearly.

Guide