Hoag
Section 1: Neuro-physiology: Internal Family Systems & Polyvagal Theory
Handouts:
Ladder of Polyvagal Neuro-physiological States
Polyvagal Theory for Understanding Ourselves
Polyvagal Theory Safety Plan
Section 2: Cortisol & Sleep
Video: Reducing nightmares & night terrors
Video: Improving sleep
Section 3: Breathing & Movement
Resources on breathing
James Nestor’s curated instructional videos on breathing (link)
Breathing Techniques to Reduce Stress and Anxiety (Dr. Andrew Huberman podcast on the Physiological Sigh)
Dr. Allott demonstrates the Basic Exercise for the Vagas Nerve by Stanley Rosenberg. Reference: Rosenberg, S. (2017). Accessing the healing power of the vagus nerve: Self-help exercises for anxiety, depression, trauma, and autism. North Atlantic Books.
Resource for Starting a Movement Program
What is a Power-Up?
An activity that’s relatively easy to do
Takes as little as 30 seconds, and no more than 5 minutes or so
Can be done in all sorts of places without changing your cloths
Doesn’t increase pain or fatigue
Intentionally and repetitively uses your muscles
Raises your heart rate, but probably won’t cause you to break a sweat
See the Experiments with Movement worksheet for examples of Power-Ups