Nervous System Regulation Mastery: 31-Day Stress Reset

Daily somatic practices for stress management, resilience, peak performance & relieve anxiety, overwhelm, & exhaustion.

What you'll learn

How to regulate your autonomic nervous system for lasting calm and control

The truth about trauma through the nervous system lens so you stop overcomplicating healing (Hint: No need to go through painful childhood memories)

Neurology-based pain reduction techniques that actually work. No more temporary pill like relief with pain coming back with a vengeance the next day.

Trauma-informed breathwork that adapts to your unique needs (no more generic deep breathing that makes things worse).

How to stop panic attacks and anxiety in their tracks using nervous system hacks you can do in real time. Mother in law triggered you? Find relief in minutes!

Why burnout happens and how to reverse it without “just resting”. (Hint: Too much resting in burnout makes things worse)

How to rewire your brain for resilience and use stress as a superpower (yes, really!)

Requirements

Beginners mind with the determination to commit to doing the practices daily

Description

Nervous System Regulation Mastery: 30-Day Stress Reset is your ultimate shortcut to nervous system healing. No fluff, no wasted time, just daily, neuroscience-backed somatic practices designed to relieve anxiety, overwhelm, chronic pain, exhaustion, and burnout fast.If you've tried meditation, breathwork, or yoga but can’t commit to an hour a day, this course is for you. In just 5-15 minutes daily, you'll get bite-sized lessons on how your nervous system actually works—plus a guided somatic practice to apply it immediately. This isn’t about throwing random self-care at your stress and hoping for the best. It’s about doing the right thing, at the right time, in the right order so your nervous system actually resets.What You’ll Learn:How to regulate your autonomic nervous system for lasting calm and controlThe truth about trauma through the nervous system lens so you stop overcomplicating healing (Hint: You don't need to go through painful childhood memories to heal trauma).Neurology-based pain reduction techniques that actually work. No more temporary pill like relief with pain coming back with a vengeance the next day.Trauma-informed breathwork that adapts to your unique needs (no more generic deep breathing that makes things worse).How to stop panic attacks and anxiety in their tracks using nervous system hacks you can do in real time. Mother in law triggered you? Find relief within minutes!Why burnout happens and how to reverse it without “just resting”. (Hint: Too much resting in burnout makes things worse)How to rewire your brain for resilience and use stress as a superpower (yes, really!)By the end of these 31 days, you won’t just understand nervous system regulation—you’ll live it. You will rise to the challenge instead of hiding from the world feeling hopeless. You'll feel powerful , in control, and take action on the big audacious goals you've been dying to achieve.Ready to make stress your superpower? Let’s go.See you inside, Fritz

Overview

Section 1: Introduction

Lecture 1 What to Expect and How to Use this Course Optimally

Section 2: Day 1

Lecture 2 The Autonomic Nervous System, Vagus Nerve and Survival States

Lecture 3 Set Yourself Up for Successful Neuroplasticity

Lecture 4 Somatic Practice: Contact Points

Section 3: Day 2

Lecture 5 Self Reflection: Stress and Neuroplasticity

Lecture 6 Somatic Practice: Shine the Spotlight

Section 4: Day 3

Lecture 7 Mapping Out the Survival States

Lecture 8 Somatic Practice: Orienting (SNS and DV)

Section 5: Day 4

Lecture 9 Specificity and Regulation

Lecture 10 Signs You are Healing

Lecture 11 Somatic Practice: Tapping (DV)

Lecture 12 Somatic Practice: Shaking (SNS)

Section 6: Day 5

Lecture 13 Stress Bucket

Lecture 14 Somatic Practice: Orienting (SNS and DV)

Section 7: Day 6

Lecture 15 The Neuromatrix Model

Lecture 16 Somatic Practice: Contact Points (SNS and DV)

Section 8: Day 7

Lecture 17 Freeze

Lecture 18 Somatic Practice: Tapping (DV)

Lecture 19 Somatic Practice: Shaking (SNS)

Section 9: Day 8

Lecture 20 Self Reflection: Pattern Recognition

Lecture 21 Somatic Practice: Contact Points (SNS and DV)

Section 10: Day 9

Lecture 22 Breathing Mechanics

Lecture 23 Diaphragmatic Breathing Set Up

Lecture 24 Somatic Practice: Diaphragmatic Breathing Training (SNS and DV)

Section 11: Day 10

Lecture 25 Stress and Breath Baseline

Lecture 26 Somatic Practice: Voo and Breathing (SNS and DV)

Section 12: Day 11

Lecture 27 Window of Tolerance

Lecture 28 Diaphragmatic Breathing Set Up

Lecture 29 Somatic Practice: Diaphragmatic Breathing Training (SNS and DV)

Section 13: Day 12

Lecture 30 Self Reflection: Chronic Stress Baseline

Lecture 31 Somatic Practice: Voo and Breathing (SNS and DV)

Section 14: Day 13

Lecture 32 The 8 Senses

Lecture 33 Somatic Practice: Orienting (Both SNS and DV)

Section 15: Day 14

Lecture 34 Homeostasis

Lecture 35 Diaphragmatic Breathing Set Up

Lecture 36 Somatic Practice: Diaphragmatic Breathing Training (SNS and DV)

Section 16: Day 15

Lecture 37 Trauma

Lecture 38 Somatic Practice: Name it to Tame it (Both SNS and DV)

Section 17: Day 16

Lecture 39 How to Influence State with Breath

Lecture 40 Somatic Practice: 1:1 Breathing (Both SNS and DV)

Lecture 41 Somatic Practice: 1:2 Breathing (SNS Down regulation)

Section 18: Day 17

Lecture 42 Anxiety, Overwhelm, and Panic (SNS Overload)

Lecture 43 Somatic Practice: Physiological Sigh (SNS)

Section 19: Day 18

Lecture 44 Depression, Dissociation, and Burnout

Lecture 45 Somatic Practice: Breath of Fire (DV)

Section 20: Day 19

Lecture 46 How Much is in Your Stress Bucket?

Lecture 47 Somatic Practice: Orienting (SNS and DV)

Section 21: Day 20

Lecture 48 Stress Bucket: What Fills You Up?

Lecture 49 Somatic Practice: Tapping (DV)

Lecture 50 Somatic Practice: Shaking (SNS)

Section 22: Day 21

Lecture 51 Stress Bucket: What Drains You?

Lecture 52 Somatic Practice: Voo & Breathing (SNS and DV)

Section 23: Day 22

Lecture 53 Polyvagal Ladder

Lecture 54 Somatic Practice: Name it to Tame It (SNS and DV)

Section 24: Day 23

Lecture 55 Honouring Limits

Lecture 56 Somatic Practice: Diaphragmatic Breathing (SNS and DV)

Section 25: Day 24

Lecture 57 Predictive Coding

Lecture 58 Somatic Practice: Name it to Tame it (Both SNS and DV)

Section 26: Day 25

Lecture 59 Coregulation

Lecture 60 Somatic Practice: Contact Points (SNS and DV)

Section 27: Day 26

Lecture 61 Stress as a Superpower

Lecture 62 Somatic Practice: Physiological Sigh (SNS Downregulation)

Lecture 63 Somatic Practice: Breath of Fire (DV)

Section 28: Day 27

Lecture 64 Habit Stacking

Lecture 65 Somatic Practice: Tapping (DV)

Lecture 66 Somatic Practice: Shaking (SNS)

Section 29: Day 28

Lecture 67 Activity Pacing

Lecture 68 Somatic Practice: Voo & Breathing (SNS and DV)

Section 30: Day 29

Lecture 69 Long Term Neuroplasticity Set Up

Lecture 70 Somatic Practice: Orienting (SNS and DV)

Section 31: Day 30

Lecture 71 Self Reassessment: How You Handle Stress

Section 32: Day 31

Lecture 72 Celebrate Your Wins

Busy people who want to manage stress and can't commit to one hour daily,Health care workers,Coaches,Therapists,Hypnotherapists,Health Practitioners,Teachers,Customer Service Reps,Professionals who work in close proximity with other people,Parents