PDF · The Somatic Regulation Kit | 25-Page Nervous System Workbook with Polyvagal Primer, Vagal Toning, Breathwork, 12 Reset Tools & 30-Day Log

The Somatic Regulation Kit — a 25-page premium printable workbook for steadying the nervous system using body-based practices.

Notice. Name. Begin again.

✦ WHAT'S INSIDE — 25 pages, 5 sections

Section 1 · Map Your Nervous System (5 pages)
— A plain-English polyvagal primer (introduced by Stephen Porges, 1994)
— The Four States: fight, flight, freeze, fawn — honest self-assessment
— Body Scan worksheet — top-to-toe sensation log
— Trigger Map — what activates which state

Section 2 · Daily Regulation Practices (5 pages)
— Five Vagal Toning Practices: humming, gargle, eye yoga, voo, butterfly hug
— Three Breath Protocols: physiological sigh (Stanford 2023 research), 4-7-8, box breath
— Cold & Warm: temperature interventions with safety caveats
— Grounding Techniques: 5-4-3-2-1, orienting, feet on the floor

Section 3 · The Reset Toolkit (4 pages)
— 12 Mini-Resets matched to specific moments (panic, freeze, overwhelm, 3am wake-up)
— The Window of Tolerance worksheet (Dan Siegel)
— Movement Library: 5 gentle somatic micro-movements

Section 4 · Track & Compound (4 pages)
— 30-Day Nervous System Log
— Weekly Check-In ritual
— Monthly Review

Section 5 · Mindset & Resources (3 pages)
— Crisis Support page with verified UK resources (NHS 111 option 2, Samaritans 116 123, SHOUT 85258, Mind, Anxiety UK, BACP)
— Quick Reference cheat sheet
— Back Cover

✦ WHO IT'S FOR

People who find sitting still and meditating doesn't help. Those dealing with chronic stress, anxiety, "functional freeze," or burnout. Anyone wanting practical, body-based tools rather than another mindset journal.

✦ WHAT IT IS NOT

Not therapy. Not a diagnostic tool. Not a replacement for trauma treatment. If you are dealing with significant trauma, please work with a trauma-informed practitioner alongside any self-led practice — the resources page lists where to start.

✦ WHAT YOU'LL GET

— 1 high-quality PDF, A4 format
— Print-ready at home or at any print shop
— Instant download — your file is available immediately
— Pages designed to be reused — print fresh logs each month

✦ TERMS

For personal use only. Reprint freely for your own use. Not for resale or redistribution. © TheomareDesigns 2026.