Foreword

Medical Disclaimer

Introduction

Nervous Systems

Parts and Programs of the Nervous System

The Human Senses

Videos: Animal Behaviours

Not Broken

Competing Parts

Calm, Relaxation, Restoration

Anti-inflammation, Detoxification and Health

The Vagus Nerve

Vagal Tone

Videos: Vagus Nerve Stimulation

More Vagus Nerve Exercises

Cranial Nerves

Head, Face and Neck

Video: Muscles of Facial Expression

Exercises to Improve Cranial Nerve Function

Videos: Cranial Nerve Stimulation

Ventral Vagus Complex and the Face-Heart Connection

Adrenaline and Mobilization

Adrenaline and Noradrenaline

The Dopamine-Adrenaline Connection

Healthy Adrenaline Release

Videos: Animations About Autonomic Activation

Movement as Therapy

Videos: Rebounding

The Gut as the Second Brain

The Enteric Nervous System

The Gut-Brain Axis

Signals from the Gut to the Brain

Video: A 3 Minute Daily Exercise for Gut Health

Freeze and Immobilization

The Dorsal Vagus Nerve and Freeze

Immobilization Due to Dorsal Vagus Nerve Activation

Types of Freeze: Startle and Orienting Response

Types of Freeze: Tonic or Unresponsive Immobility

Videos: People and Animals in Tonic Immobility

Types of Freeze: Faint and Flag

Triggering Events

Safety and Threat

Neuroception, Detecting Safety and Threat

Neuroception and the Nervous System

Social and Safe

People as Threat

Fawning and Appeasement

Personal and Past

Videos: Neuroception, Safety and Threat

Descent into Disease

Pathways to Chronic Illness

Becoming Stuck Due to Traumatic Stress

The Role of Loneliness and Social Isolation

Video: Loneliness and Disease Progression

Videos: The Still Face Experiment

Chemical Sensitivities and Self-Poisoning

The Road to Recovery

Take the Stress Test

The Good News

The First Steps

Rebuilding and Re-training the Nervous System

How Healthcare Systems Could Help

Specific Suggestions

Videos: Viewing and Listening for Improvement of Social Engagement

Animal and Pet Therapy

Optimize Sleep

Sleep and Symptoms

The Science of Sleep

Circadian Rhythm, Light and Darkness

Melatonin and Tinctures

Time Restricted Eating

Devices

Mouth Taping

Meditation, Hypnotherapy and Music

Body Temperature

Fascia and Connective Tissue

Video: A Brief Introduction to Fascia

What is Fascia?

Videos: What Fascia Looks Like

The Catsuit Concept

Video: Visual Demonstration of Fascial Restrictions

Symptoms in the Fascia

Restricted Breathing and Fascia

Unhealthy Alterations of Fascia

Memories in the Fascia

Heavy Metal Sequestration

The Vagus Nerve and the Carotid Sheath

Freeze and Fascia

Feeling Heavy

Depression and Fascia

Video: Hydration and Fascia

Self-Testing Fascia Health

Relaxation and Fascial Unwinding

Benefits of Warmth and Heat

Repairing Ingrained Damage

Videos: Examples of Therapies

Fascia and the Endocannabinoid System

The Diaphragm

Breathing and Chronic Illnesses

About the Diaphragm

Videos: Animations of the Diaphragm in Action

Lessons from Dystonia

Lessons from Fascia Decompression

Video: Demonstration of Diaphragmatic Breathing

Connection with Chronic Illness Symptoms

Connection with the Nervous System

Video: The Phrenic Nerve

Connection with Pain and Emotions

Connection with Body Image

Connection with the Heart

Breathing Regulation and Dysregulation

Breathing Problems and Chronic Illness

Recognizing Breathing Disorders

The Role of Carbon Dioxide in the Blood

Medical Recognition of Breathing Disorders

Origins of Breathing Disorders

Video: Links Between Anxiety and Breathing

Other Contributors to Breathing Disorders

Video: Test Your Control Pause

Take the CO2 Tolerance Test

Exercises for Restoring Healthy Breathing

Video: Exercise for Restoring Nasal Breathing

Exercises for Increasing CO2 Tolerance

Devices for Restoring Healthy Breathing

The Diving Reflex

Optimizing Dopamine

Basic Dopamine Biochemistry

Dopamine Production: Phenylalanine

Phenylalanine and Fungus

Dopamine Production: Tyrosine

Tyrosine and Tyramine

Dopamine Production: L-Dopa

L-Dopa: A History

L-Dopa Blocking by Amino Acids

Malassezia (Fungus) and L-Dopa

L-Dopa Metabolizing Gut Bacteria

Dopamine Receptors

Dopamine Release and Re-Uptake

Dopamine Transporters and DAT Scans

Dopamine Breakdown Basics

MAO and Dopamine Breakdown

COMT and Dopamine Breakdown

Lessons from Slow COMT Genetic Types

Aldehydes and Dopamine Breakdown

The Endocannabinoid System and Dopamine

Allergies and Dopamine

Chronic Stress and Dopamine

Sleep and Dopamine

Video: Melatonin and Dopamine

Reading List

Recommended Books

Devices

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Calm Your Nervous System, Transform Your Life

Devices