This post is a roundup of my favourite resources and tools that I have used on my nervous system regulation journey. Don’t feel pressure to do everything, or fall into the mindset that if you don’t use everything on the list you won’t heal. Don’t feel pressure to do something because someone else said it helped them, just give things a go and see how it feels for you. My journey with nervous system regulation has been about consistency and using tools that feel right for me.

Brain Retraining Programs

Working with specific neuroplasticity and brain-retraining programs has been invaluable for me. These are a few that I have used or have been vetted by doctors I work with:

• DNRS or the Dynamic Neural Retraining System – I have written about my love affair with DNRS here, this program truly kick-started my healing and I will be forever grateful for it.
• Primal Trust – I have written about my Primal Trust experience here, I have friends who have healed completely using this program.
• Gupta Program – I started with the Gupta Program but it didn’t resonate with me at the time, however, I know people who had amazing healing with MCAS using this program, and my integrative doctor recommends it to patients

Other Programs

• JournalSpeak – I have dabbled in JournalSpeak and know others who adore this program, I have written about my journey with learning to feel my emotions & balancing this with brain retraining here. JournalSpeak is very similar to this Expressive Writing course found here.
• FasterEFT – Recently I’ve been learning & trying out this technique by following the founder, Robert Gene Smith’s YouTube channel after hearing some great testimonials.

Neuroplasticity Coaching

Tessa Malcarne!! This is the only coach I have worked with. I recommend her to everyone, she is amazing. I love her approach and she helped me immensely on my journey. I initially found her from this podcast episode, give it a listen and see if she resonates with you. I will never stop singing her praises and everything I write and share is imbued with her influence.

Also note, you do not need a coach to heal, but for me it has been a very beneficial tool. Tessa also has a podcast, You Only Need You – I have listened to many of these episodes multiple times, it feels like free coaching.

Bottom Up Practices

Brain retraining is considered a top-down approach to nervous system regulation, this is when you use the brain to send messages of safety to the body. Bottom up practices are those that use the body to send messages of safety back to the brain. I believe both practices are essential. I have listed some bottom up practices below. Again, just find what suits and feels right for you. I do not do everything from this list and play around with what I need or feel like from day to day.

Somatics or Body Movement

• One of my favourite practices is Qi Gong. I had done an introductory Qi Gong course prior to starting DNRS, and then a few months into DNRS I started to do Qi Gong between my rounds, I experienced some incredible changes with this routine. I use Simon Blow’s Youtube Channel, and I mainly do the Shi Ba Shi and Ba Duan Jin videos. Sometimes I think about learning to become a Qi Gong instructor as it is one of the most powerful activities I have found for shifting my energy! The more I practice, the more powerful of an effect it seems to have.
• I recently found the Qi Gong with Kseny Youtube channel and have been enjoying this video around my cycle as well as this short 5 minute video.
• Yin Yoga, I go to classes at a studio near me, but the channel The Bare Female was also recommended by a friend. I have used other forms of yoga and my favourite channel is the ever popular Yoga with Adriene
• Feldenkrais, I did a class remotely for ten weeks during my recovery. This would be a really great practice for those just moving away from being bed bound and reintroducing movement. I tried it after listening to this podcast episode where Connie, a former DNRS coach shared how it improved her startle response.
• Havening, I learnt this from Primal Trust, but it is literally just soothing yourself with self-touch, there is a video here, this is an easy practice you can do throughout the day. I also use this a lot in my DNRS rounds.
• Cat/Cow movement, just doing a gentle yoga cat/cow movement is great for the nervous system. Thomas Hanna’s book Somatics discusses pandiculation and how movement can affect our nervous system, for me cat/cow is a simple somatic exercise, there are more exercises in his course here (I have not tried this)
• I have also been using the Oov (click through if you want to see a very funky shaped exercise tool). I have been seeing an osteopath Charlie, here in Sydney who has given me personalised exercises. These support the functioning of my nervous system and have been very helpful (although I am not as good as Charlie at articulating how it helps our brains and bodies become more aligned)!! One exercise involves laying on the Oov and breathing as it pushes into my ribs. This forces me to breathe from deeper in my diaphragm where I should be breathing for a parasympathetic/relaxation response. My posture and alignment has been shifting with this work, and it has been nice seeing myself improve with the exercises as my brain rewires.

Polyvagal Exercises

• Humming, just simply humming along to music, or throughout the day can help with Polyvagal toning. This is a simple exercise and I will do it whenever I feel I am triggered or activated. I often put music on and hum alongside it intentionally throughout the day. A good way of changing my thought patterns via distraction for me is humming along to a whole song (I used to do ‘All Too Well’ by Taylor Swift, the ten minute version kept my mind very occupied!)
• Polyvagal massage, I will often massage either side of my ears with my fingers but this video has further exercises.
• This video has more handy Polyvagal exercises (one involves putting your electric toothbrush into your ear and is kind of funny!)
• Stanley Rosenberg eye technique, there is an explanation and longer video here & great quick video here – I do this when I wake up in the morning and before I go to sleep at night, another very simple exercise to send safety messages to the brain.

Breathwork

The book ‘Breathe: The New Science of a Lost Art’ by James Nestor taught me about the power of breathwork. I also went to an in-person breath course in Sydney run by Dr Rosalba Courtney – she has remote courses on her website . These are some forms of breathwork I have used, again, I rotate these.

• The physiological sigh, as described in this video by Andrew Huberman is an easy technique that I enjoy and have incorporated into my DNRS rounds (in the section where I say, ‘Thank you Limbic System’, I start with a physiological sigh)
• Recently I have been loving the app Open for introducing me to more breathwork exercises. It is paid but they have a free trial.
• Box Breathing, search on Insight Timer for some free tutorials
• 4-7-8 breath, this video here explains it
• Voo breathing, this is one of my favourites, watch this video here. I do this one daily and notice a significant change in my body after I do it (I can always do breath holds for much longer after this exercise). I will often do this throughout the day as well.
• Breath holds, I learnt about the benefits of breath holds from Rosalba and from the book, Breath mentioned above. Between breathwork exercises, meditations, or DNRS rounds I will breathe out and hold on the exhale for as long as I can. I also practice holding on the inhale at times, but Rosalba preferred holding on the exhale for calming the nervous system.
• Mantra breathing, I learnt this from Primal Trust and change the mantra depending on what I need. I usually quote, ‘I Give Myself Grace’ as my go to. I breath in for 5 seconds, and then breathe out for 5. I repeat one word of the mantra in my mind for each part of the breath, so in, ‘I’, out, ‘GIVE’, in, ‘MYSELF’, out, ‘GRACE’.
• I use the Paced Breathing App to set timers for the different breathwork tools I use.
• It is on my list to try Buteyko Breathing, I have bookmarked this course and when the time is right I plan to complete it.

Things to Do Daily

• Practice Taking in the Good, explained in this reel here, and learnt from the book ‘Hardwiring Happiness‘ by Rick Hanson. An easy way to rewire our brain to support our nervous systems
• Laughter Laughter Laughter! I adore DNRS laughter yoga classes, but I also love Bianca Spear’s Youtube Channel and this video by the founder of laughter Yoga Dr Kataria. I also used to ‘habit-stack’ and every morning when I watered the garden I would laugh non-stop during the 15-20 minutes I was outside.
• Spending time in nature!! This is incredibly healing for me. I try to ground and get my bare feet into nature, as well as morning sunlight on my eyes (sunrise is even better)!

Meditation

I introduced meditation into my practice around 8 months into brain retraining, prior to this my mind was too chaotic.

• I restarted meditation by doing the Kirtan Kriya meditation, it requires a mantra and mudra (chanting and hand movement) which I found very helpful for teaching my brain to focus. A demonstration is here and I use this audio on Spotify.
• A go-to for me recently has been this guided visualisation from Candace Pert (a neuroscientist, pharmacologist and writer of one of my favourite books, Molecules of Emotion). I listen to it on the bus home from work to shift away from any stress that being in an office may bring. She uses a lot of visualisations with colour, which my nervous system is very receptive to after a lot of DNRS rounds using colour. She also explains a bit about the mind-body mechanism using her scientific background throughout which enhances the experience for me.
• The Ho’oponopono prayer is something I have been using recently to help process emotions. There is a great explanation of it here, I have been using this recording here.
• I do a lot of Joe Dispenza meditations, oftentimes these can be found on Spotify, but I also have purchased from his website. They are quite an experience the first time you listen. My first few I couldn’t get through without laughing (but he is all about elevating your emotional state, so I figured it wasn’t a bad thing to be feeling joyful!).
  • Restorative Sleep Meditation – this is my go-to to listen to before sleep
  • Blessing of the Energy Centres – I have been dabbling in this meditation, it is a longer one so I don’t get to it as much as I’d like, I have also had to work up my brain to being able to focus for the full 45 minutes.
  • Walking Meditation – I love doing a DNRS round then following up with this meditation and a walk along the beach
  • Love Your Body Meditation – teaches me to move into my heart space, to get heart-brain coherence, and shifted my thoughts away from thinking of my body as having ‘problem’ areas, but instead areas that just need me to send it more love.

Podcasts, Youtube Channels and People to Follow

• You Only Need You by my neuroplasticity coach Tessa Malcarne. This is filled with so much wisdom and countless tips, I have listened to most of these episodes multiple times
• Our Power is Within by Chazmith Newton. This has endless recovery stories that I listen to when I needed encouragement and inspiration
• The Raelan Agle Podcast – more recovery stories!
• Dan Buglio – He releases a new video every day, I have been adding watching these to my routine, he always has great tips, and I know a few people who owe a lot of their healing to Dan. There is something incredibly calming about his voice that shifts my nervous system and makes me realise that everything is going to be ok.
• Christina Choy, nice encouraging videos from another nauroplasticity coach
• Mindful Gardener, he uses a bit more humour in his approach and I know some people love that
• Rewiring Your Wellness, they host monthly calls on all things nervous system regulation
• Neural Retraining Friends Facebook group, a great way to connect with others on the same journey and ask questions
• The Chronic Comeback podcast
• Heal with Liz C and her blog here which is full of recovery stories
• Nicole Sachs, the creator of JournalSpeak. She also has a podcast with some great tips.
• The newsletter, “Just One Thing” by neuroscientist Rick Hanson has great tips that he sends once a week, and are a nice positive addition to my inbox

Specific YouTube Videos I Love

• I watch this Ted Talk by Carolyn Myss every few months and ADORE it. She helps me to shift into gratitude.
• A friend loves this video, ASMR Reiki for Overthinking

Documentaries

• Source – This is an incredible documentary by Joe Dispenza. He had scientists attend his 10 day meditation retreat and track physiological changes in participants. It’s mind-blowing and just gives more evidence to the mind-body connection. Watch this if you’re feeling disheartened or sceptical.
• Heal – another great exploration of the mind-body connection

Recovery Stories

There’s nothing more motivating than seeing incredible healing stories. These were my lifeline for a very long time before I started to see my own changes.

• The Instagram of yours truly, which you can find here! I am working on posting wins more consistently and love having you all follow along.
• The DNRS forum – I wish I could share screenshots of the amazing recovery stories on here, but unfortunately you need to sign up in order to access the forum. I used to bookmark a few stories that I would revisit and reread whenever I needed motivation. For those with access to the forum, my favourites are here, here and here.
• DNRS Youtube and website, I love this story here and here
• Rib Eye Rach’s instagram and blog
• Liz’s recovery story here, I was fortunate enough to watch a private Zoom run by my integrative doctor where Liz presented, it was the video that inspired properly commit to brain retraining with DNRS
• Heal with Alex
• Julie with Joy
• Bekah Perlman
• Jennifer Mann
• Montana, aka The Horizontal Mum
• Nic + Del from The Detoxing Duo
• Lindsay Vine
• Heal with Liz C and in particular her DNRS recovery story here

Books

Reading books about neuroplasticity, brain retraining and the mind-body connection helped me immensely. Over time, the various presentations of science, stories and anecdotes found within these books have nurtured and shaped my unequivocal belief in the mind-body connection, whilst also providing motivation and inspiration for my healing. Warning, I read a lot (and I still have a huge pile of books in my room that I haven’t yet got through!), these are some of my favourites. Some I have only half-finished or are on my Want to Read list but I have included them anyway

Books About Brain Retraining and Nervous System Regulation

• Dissolving Pain, by Dr Les Fehmi, this book explains how pain originates in the brain, and teaches about altering our brain waves to promote healing, this work is the basis of a lot of Joe Dispenza’s meditations.
• Change Your Brain, Change Your Life, by Daniel G Amen MD
• The Brain the Changes Itself, by Normal Doidge (LOVE this one, very fascinating and allows me to remember that I CAN change, and that the brain has no choice but to change with consistent practice)
• Anchored, by Deb Dana
• Breaking the Habit of Being Yourself, Joe Dispenza
• You Are the Placebo, Joe Dispenza
• Molecules of Emotion, Candace Pert (this one had a profound impact on me)
• Buddha’s Brain, The Practical Neuroscience of Happiness, Love and Wisdom, by Rick Hanson
• Hope and Help for Your Nerves, by Claire Weekes
• Hardwiring Happiness, The New Brain Science of Contentment, Calm, and Confidence, by Rick Hanson
• Accessing the Healing Power of the Vagus Nerve: Self-Help Exercises for Anxiety, Depression, Trauma, and Autism, by Stanley Rosenberg
• Breathe: The New Science of a Lost Art, by James Nestor

Spiritual and Self-Development Books

• Letting Go: The Pathway To Surrender, David R Hawkins. This book has had a profound impact on me
• The Myth of Normal: Trauma, Illness, and Healing in a Toxic Culture, by Gabor Mate. (ADORE! I quoted this book nonstop for 6 months after I read it)
• The Power of Now, by Eckart Tolle
• The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma, by Bessel van der Kolk
• The Universe Has Your Back, by Gabrielle Bernstein
• Anatomy of the Spirit: The Seven Stages of Power and Healing, by Carolyn Myss
• You Can Heal Your Life, by Louise Hay
• The Untethered Soul by Michael Singer (the first spiritual book I ever read!)
• Becoming Whole, Karima Eames
• Eastern Body, Western Mind: Psychology and the Chakra System as a Path to the Self, Anodea Judith
• A Return to Love: Reflections on the Principles of A Course in Miracles, Marianne Williamson

Playlists and Spotify Links

• Bilateral Beats playlist, I find this calming. There is evidence bilateral beats can work on the brain waves to induce calm.
• Chakra Affirmation Playlist, I often fall asleep to this playlist and went through a phase of leaving it on as I slept thoughout the night to change my subconscious thought patterns
• Anything from A Beautiful Chorus is nice background music for rounds
• This Youtube channel for background noise to go with rounds
• I have a playlist specifically for mood elevation, I recommend making your own with songs that work for you!
• Affirmation music by I am Toni Jones, especially the songs, ‘Healing is Not My Purpose’, ‘Energy Budget‘ and ‘Take Up Space Sis’

Remember not to feel overwhelmed or as though you need to do everything from this list. When I first started DNRS I only focused on it, then as I gained capacity I was able to introduce more tools. For a period I had to completely immerse myself in nervous system work to heal and used a lot of the practices above. As I have continued my journey I have had to actively move away from TOO much focus on healing and the need for constant tools. Do what resonates with you – I say this a lot but it’s true! The more regulated you become you will learn how to tap into that sense of knowing.

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