Regulate: A Nervous System Workbook for Beginners

Simple Somatic Practices to Calm Anxiety, Release Tension, and Feel Safe in Your Body

By: Maya Chen

Narrated by: Virtual Voice

Your body isn't overreacting. It just never got the signal that it's safe.

You've tried meditating. You've tried breathing exercises. You've tried just calming down. But anxiety, tension, and that constant low-grade feeling of being on edge keep coming back — because no one told you they live in your body, not your mind.

This workbook teaches you how to actually regulate your nervous system — not manage it, not push through it, but genuinely shift it — using simple somatic practices backed by the science of how your body processes stress and threat.

Inside, you'll discover:

• A 5-minute grounding protocol that works even when breathing exercises don't — and why most people use 5-4-3-2-1 wrong
• The Three States framework — how to identify exactly where your nervous system is and which tools work for each state
• The Regulation Stack: a daily 5-slot micro-practice routine that builds resilience without adding to your to-do list
• A body-based trigger map that stops the spiral before it becomes a behavior you regret
• The 5-Minute Shake Protocol for releasing stored tension — and why your dog already knows this technique
• Co-regulation strategies for when the tools feel out of reach and you need to borrow calm from somewhere else

This book is for women who are exhausted from coping and ready to regulate — beginners welcome, no prior experience with somatic work required.

Thousands of women have discovered that the missing piece wasn't more willpower or a better mindset — it was a body-first approach that works with their nervous system instead of against it.

If you're ready to feel safe in your own body, scroll up and grab your copy today.