Nervous System Regulation: A 14-Day Breathwork Journal for Calm, Clarity and Resilience

Digitally interactive and printable E-book.

Move beyond the basics and build a reliable nervous-system toolkit you can use anytime. This 14-day guided journal deepens the foundations from your free 7-day starter, pairing short daily teachings with simple breath practices and reflective prompts you can complete in minutes. Use it daily or at your own pace. Nervous System Regulation

What you’ll learn and practice

• Daily teaching, practice and reflection
  Each day offers a clear lesson, a step-by-step breathing technique, and questions that help you notice what changes in your body and mind. Nervous System Regulation
• Core regulation skills
  Build balance between sympathetic “alert” and parasympathetic “rest” states, starting with awareness of your natural breath. Nervous System Regulation
• Proven techniques, made simple
  Extended Exhale, Coherent Breathing, Box Breathing, Alternate Nostril, Humming Breath, Self-Compassion Breath, 4-7-8, Progressive Tense-and-Release, Body Scan, Physiological Sigh and more. Nervous System Regulation
• Personalised toolkit
  “Adaptive Breath” days help you choose calm-down or energising options based on how you actually feel, then consolidate your favourites into a go-to toolkit. Nervous System Regulation
• Closing ritual for lasting change
  Finish with a simple ceremony to lock in new habits and set intentions you can return to whenever you need a reset. Nervous System Regulation

Why it helps

• Down-shift stress quickly with longer exhales, 4-7-8 and physiological sighs that cue the body to relax. Nervous System Regulation
• Increase focus and clarity using steady, coherent rhythms and box breathing. Nervous System Regulation
• Build self-kindness and safety through self-compassion phrases paired with breath. Nervous System Regulation
• Create a repeatable ritual you can adapt to mornings, bedtimes or stressful moments. Nervous System Regulation

Perfect for

• Anyone who wants a structured but gentle progression from a 7-day intro to a deeper 14-day practice. Nervous System Regulation
• Beginners who like clear, friendly guidance, and experienced practitioners who want a focused reset. Nervous System Regulation

How it works

1. Read the day’s short teaching.
2. Follow the guided breath for 3–10 minutes.
3. Complete the reflection prompts and track how you feel. Nervous System Regulation

What’s inside (highlights)

• Day 1: Meet Your Breath
• Day 2: Extended Exhale
• Day 3: Coherent Rhythm
• Day 4: Box Breathing
• Day 5: Alternate Nostril
• Day 6: Humming Breath
• Day 7: Self-Compassion Breath
• Day 8: 4-7-8 Calm
• Day 9: Release Tension
• Day 10: Body Scan
• Day 11: Adaptive Breath
• Day 12: Physiological Sigh
• Day 13: Your Toolkit
• Day 14: Closing Ritual Nervous System Regulation

Format & details

• Digital download: PDF
• Length: 14 days of teachings, practices and journaling pages
• Use: Print at home or write on tablet/phone in your note app
• Creator: The Conscious Self | theconsciousself.co.uk Nervous System Regulation

Regulate, don’t just cope. Build a calm, confident baseline in two weeks and keep the tools for life. Nervous System Regulation