Reset je nervus vagus: Voor een kalm zenuwstelsel en een leven zonder stress en angst

by Anna Ferguson

In Reset je nervus vagus legt Anna Ferguson haarfijn uit waarom je nervus vagus de sleutel is naar een kalm zenuwstelsel. Deze zenuw die de hersenen met de borstkas en buik verbindt, staat steeds meer in de schijnwerpers in de wetenschap. De nervus vagus draagt informatie over die bepaalt hoe de hersenen reageren en het lichaam functioneert. Door op de juiste manier aandacht aan de nervus vagus te besteden, kun je het zenuwstelstel tot rust brengen. Het meer veerkracht, minder angst en stress. Anna Ferguson biedt in dit boek een praktisch programma om het lichaam te kalmeren.

‘Ik ben ervan overtuigd dat bewust werken met de nervus vagus grote voordelen kan opleveren. Vermindering van stress, verbetering van onze mentale gezondheid en herstel van ons algehele welzijn.’ – Charlotte Labee

Genres: Nonfiction, Self Help, Psychology, Health, Mental Health, Audiobook, Personal Development

260 pages, Kindle Edition

First published November 30, 2023

Reviews

[Lily Heron · Rating 1 out of 5]

My personal opinion is that some readers will benefit more from this book than others, depending on the wounds they are trying to heal. I struggle with complex post-traumatic stress disorder (C-PTSD), which originated in surviving a number of years of sadistic child sexual abuse (SCSA). I didn't find the suggestions in this book helpful. For one thing, there are some readers who will not benefit from being instructed to "list all their triggers" assumedly alone, without the support and guidance of a therapist. In years of intensive therapy, my trauma-informed therapist has never once asked me to list my triggers, and I was quite shaken by the idea of just sitting down by myself and literally going through those years, listing it all out... I don't know, I think it brings up a sense of shame, feeling out of control and overwhelmed, it brings up memories I simply don't have the capacity to deal with while also trying to cope with my daily tasks and responsibilities of normal life. Then there's figuring out your hierarchy of needs, which wasn't new to me, but did bring up some frustration. Whichever lowest level of the needs hierarchy you struggle with, I don't believe it's enough simply to say 'How will I fix this?' For some trauma survivors, that's just too much, too big a question, to address out of the blue. "I don't know, I guess I'll just go die real quick?" Again, it brings up a sense of inadequacy and shame. I suppose it probably depends what happened to you, and when, and what kind of support you had before the age of 7, and so on, but I can only speak for myself.

Please understand this is my personal response based on my own history of extreme trauma, and other readers may find something beneficial from reading this book. I was just disappointed because I'm trying to look out for books like this that may help me.

I received a copy of this book from Zeitgeist via NetGalley in exchange for an honest review.

[Crimson · Rating 2 out of 5]

Thank you NetGalley and Zeitgeist for this eARC in exchange for an honest review.

I have dysautonomia as well as complex PTSD, so I guess you can tell just how screwed up my autonomic nervous system is.

Part one went over some basics about the ANS (none of this was new to me) with some pseudo-science sprinkled in between.

The second part is the author's actual "vagus nerve reset" program. Let me say, the length of this book could have been slashed in half if the author didn't spend just as much time trying to sell you the program as they did actually fleshing out the program. But, I digress.

The exercises were all quite basic and some, I would go as far as to say, were vague. Needless to say, neither the journaling nor practical/physical exercises did much of anything for me. That being said, images would have been helpful for the many physical exercises suggested in the book.

There are much better books on the nervous system and on trauma to read that would be much more helpful if you are looking for dysautonomia management or information on healing trauma. This just wasn't it.

[Arielle · Rating 1 out of 5]

Repetitive, lacked substance.

[Henriette · Rating 5 out of 5]

Highly recommended: A step-by-step guide to work with your body to regulate your nervous system

This book was a wonderful revelation for me. And I recommend it for everyone struggling e.g. with anxiety, trauma, depression or Longcovid / PEM, ME/CFS.
When I got the ARC I was already working with my body for some weeks to regulate my longcovid symptoms, esp. the crash/fatigue-pattern (PEM). I can wholeheartedly endorse the step-by-step approach Ferguson describes in The Vagus Nerv Reset to come into touch with your body and regulate your nervous system. She really nails it.
Her book was a great validation for what I cooked up for myself (mindfulness meditation, breathing exercises, Qui Gong among others). And she is right that phase 1 (the foundation) takes time - usually weeks. I got more pointers for my next steps from her book (I am currently at phase 3). BTW: If you start phase 3 download the free app Visible Covid on your mobile phone - do the morning check-in as described and you get a reliable HRV and HR - no need to take your pulse and it tracks your improvements (the evening check-in is for Longcovid symptoms/pacing).
The book is written in an engaging style. It starts with some sciencey stuff which this laid-back Australian author describes so easily with many practical, daily life references that I felt right at home. I loved that she sprinkled into the story her personal experience with trauma - it made everything very relatable and I felt encouraged to try her suggestions out. I got the feeling that she has been in my shoes. The practical part is down to earth with easy to do suggestions. I especially liked that Ferguson encourages the reader to take it slow, build a good foundation and find their own pace.
There is one thing I missed: some pictures e.g. of the vagus nerv or sketches of some of the exercises.
To sum it up: Kudos to the author for an important book for all of us who want a reliable, easy guide to help us connect with the body and regulate its amazing nervous system.

I received an ARC via netgalley. The review is left voluntarily.

[Jessica · Rating 5 out of 5]

Great, constructive, accessible read.

A great starting point on the 'why' and 'how' of vagus nerve in relation to physiological and bodily processes as a result of trauma. It was not a exhaustive resource; it has the cadence of a 'textbook', however, I'll give it credit for recognising and reflecting on this inevitable quality when one endeavours to produce a book such as this.

I will definitely have/want to read again as unfortunately, a lot of the practices that it suggested, I wasn't able to perform or practice real-time as I usually read on commutes or in public spaces. However, even in small glances, I could still feel relief in my body from it's usual trauma patterns and that itself is worthy of re-reading.

[Donna Louise Hay · Rating 5 out of 5]

Absolutely brilliant. Highly recommend and will be buying an actual copy of this book! It’s full of easy to understand tools, resources and tips and will no doubt have a positive impact on your life ✨ it’s a great starting point to understand the nervous system!

[Caroline Walton · Rating 4 out of 5]

Easy to read with lots of ideas to try

[Sonny Chen · Rating 3 out of 5]

Wordy and repetitive. Some good nuggets though. It does a good job of encapsulating the breadth of general tips but I find that it was lacking new and advanced tricks to actually reset the vagus nerve. I still enjoyed the read and it was fun.

[Kayla (Kiki) · Rating 4 out of 5]

“In order to truly process the ills that arise when we are stuck in our heads, we need to turn inwards and listen to our bodies”

4.5 ⭐️

Working as a mental health professional, I am no stranger to the field of trauma. I have also read many books about the subject, however I really connected with this book. Anna has created a resource that is engaging and insightful, evidence based and highlights the strengths and importance of holistic psychology approaches.

The program is based on neuroscience and Anna does well to explain the mechanisms in simple language that makes this content accessible to most people. One of my qualms with most self-help books is the beginning drag of hyping up the content of the book. Anna balanced this well through personal anecdote, she leaves the reader motivated to learn more and hopeful, without wasting too much time trying to sell the program. The program is structured, easy to follow and at your own pace. The exercises are more detailed than I have seen in other resources, but may be better supported with visual cues and demonstrations. I would recommend this to anyone wanting to start their journey learning about somatic and holistic healing methods of trauma, however it may not be new content for those who are already familiar with this topic.

Thank you NetGalley and Zeitgeist for this eARC.

[Clare · Rating 2 out of 5]

It would have been much better if it was made clear that this book is pitched at a reader who has never once in their life read any materials about trauma, psychological health, the science behind sleep, the mind-body connection etc. It's insufferably preppy and repetitive and simplistic otherwise. Twice I have gone to the endnotes looking for the scientific studies where Ferguson has written "some studies say..." or "some studies have found..." and returned empty handed - this doesn't exactly bolster my confidence and trust in the author. There's no need to hyperbolise the benefits of the practices in the book, they should be grounded in science evidence (or reasoned extrapolation as I understand that neuroscience can be imprecise) with an even-handed approach to the expectations of what one can achieve through these practices alone. Very much not recommended for anyone suffering serious mental ill health or illness.

[Kara · Rating 4 out of 5]

I read this book during the beginning of my quest to connect to my nervous system when all else failed with my health and hormones. While I wish I was a bit more referenced (including footnotes in the chapters instead of lists at the end per chapter), I did what the author suggested and read and implemented methodically over about 4 months. Wow is this an important key!

Now that I know this about my body I’m seeing it everywhere and in everyone I meet. The jury is still out on how this will help heal my body, but I believe the real results will come as I continue to practice awareness and acceptance particularly surrounding my nervous system mapping. Eager to continue this work.

[Sarah · Rating 2 out of 5]

1.5 stars

This books provides no extra information on the vagus nerve then a google search would. I am so wildly underwhelmed.

Also this book references the body keeps the score and I’m just like… who would have read this book before BKTS?? Like just stop.

This could have been a blog post not a book.

The author had some physical trauma and BARELY elaborated on her experience with that in any meaningful way. Wow I really just cannot believe how much this book lacked.

There is a prescription for vagus reset practices that has no science backing and is so elementary

[Analeise · Rating 2 out of 5]

I would have eaten this up when I was 14. It’s not that it was bad, it just wasn’t for me, but a big reason for the very low rating is because this needed a bibliography!! Girl was making some big claims and I wanted footnotes

[Sassy Mystic Reads · Rating 4 out of 5]

Very interesting. Enjoyed the techniques for resetting the vagus nerve. If you are looking for stress management or anxiety relief this book would be helpful. A must read!

[Paulette · Rating 5 out of 5]

Excellent book. Presents a great definition of trauma: “something that happens too much, too fast, or too soon.” She explains the Polyvagal Theory and how the vagus nerve is responsible for regulating our behavior and health. She does an excellent job of helping you map out your nervous system and offers a variety of exercises to help regulate the nervous system.

[Jordan Koster · Rating 3 out of 5]

It had some great and practical tools for anxiety, but it was very repetitive and could have probably been summed up in a 20 minute podcast.

[Tricia Graffunder]

very interesting as someone who had not read about this before!

[Jessica]

DNF p120

[Crosby Cobb · Rating 3 out of 5]

God made us with such intricacy and care! The human body is so cool!

[Μαρία · Rating 3 out of 5]

Εξηγεί σε αρκετά σημεία το βιβλίο τη δυσλειτουργία του ΚΝΣ από τραυματική εμπειρία και οι ασκήσεις που μοιράζεται η συγγραφέας είναι εύστοχες και αποτελεσματικές.

[Jazz · Rating 2 out of 5]

2 ⭐️ so not sure where the ‘self-help’ was because this was actually just a science lesson… maybe I just didn’t relate to it which I guess is a good thing but I just feel like I wasted my time with this ☹️

[Sara Fehr · Rating 2 out of 5]

This book was somewhat informative and helped me understand a little better how the nervous system works. However, I found it very repetitive, and some things got lost in the repetitiveness. I personally did not agree with quite a few things so this book got three stars knocked.

[Pam O · Rating 2 out of 5]

I received a copy of this book from NetGalley and the publisher in return for an honest review.

I majored in psychology in undergrad, and the first 30% of this book is a basic primer in understanding the nervous system. Most of this I remembered from Psych 101 classes or just living life (I'm in my late 30-s at the time of reading this). It was a good reminder but nothing new. Then the second half of the book is supposed to give you exercises or walkthroughs on "resetting" your vagus nervous system. However, if you have a mind-body connection or are in tune with your emotions, there is nothing new here.

The book is very repetitive, lots of "once you start doing these things you'll see a difference, but you can't rush, and we'll talk about that later." I think this is a tool many self help books use to hit a certain page number. I found it tedious and off-putting. I think the majority of this book could have been better served by a series of YouTube videos on connecting to your body, or guided breath work exercises. I also acknowledge I was aware of the Vagus nerve before reading this, so there wasn't much novel information for me. I give it two stars because I think if a reader wasn't familiar with the subject matter, this could be an accessible way to learn more about it.

[Lucy Mactier · Rating 2 out of 5]

I can see this being more helpful for people with similar trauma to the author. The first part felt a bit pointless, and the writing often felt a little too conversational/informal/over-simplified for my liking. Some ideas to take away around body awareness, though perhaps nothing groundbreaking. A good and very accessible book for people who might find reading about treatments for trauma resulting from serious abuse and neglect kind of alienating.

[Madz · Rating 3 out of 5]

It's a well written book with lots of good information if you're new to this space. For me personally, it only reinforced information I already knew plus a few extra new activities. However, if you don't have any understanding of this area, I would highly recommend it as the information is well thought out, well detailed, easy to understand and easy to apply practically.

[Suzanne · Rating 5 out of 5]

Loved this book, been using vagus exercises, daily gargling, chanting and tapping with swimming that seems to hit the cold in face and the rocking of daily lap swimming Anna clarified why these exercises worked and gave me more for my tool box. Multiple abuse survivor with parts that are starting to settle - CPTSD and still surviving. Thank you Anna.

[Shannon · Rating 4 out of 5]

It was good. Gives more actual tips and step-by-steps than most books of similar topics.

[Nujud Alaql · Rating 4 out of 5]

 تجاربك الماضية بصماتها محفورة في جسدك وفي بنتيك الفسيولوجية وجهازك العصبي.
 كن على يقين أنك قادر على العثور في داخلك عن مفاتيح التعافي واستعادة الذات.
 يتمتع جسم الإنسان بقدرة فطرية على إعادة برمجه نفسه ومن ثم العودة إلى حالة الاتزان.
 كل يوم يجرى استبدال ٣٣٠ مليار خلية بخلايا أخرى.
 إن عملية استعادة الذات هي أيضا في جوهرها رحلة لإعادة اكتشاف الذات، هي عملية تتضمن أن تتخلص من تصورك عما تظنه هويتك أو ما تظنه ذاتك السابقة.
 هي عملية تتطلب منك أن تودع ما كنت ذاتك القديمة في يوم ما، لكي تفتح ذراعيك مُرحبا بذاتك الحقيقة.
 الجهاز العصبي الذاتي مسؤول عن قدر كبير مما تشعر به وتعبر عنه وتفكر فيه، بل حتى عن الكيفية التي تتصرف بها.
 القلق هو نظام إنذار داخلي في أجسادنا.
 الصدمة هي أي شيء أكثر من اللازم أو أسرع من اللازم أو أبكر من الالزام.
 اختلال عمل الجهاز العصبي يؤدي إلى بقاء جسدك وعقلك في حالة استنفار دائمة.
 عملية تقاربك مع جسدك تستغرق وقتا وتتطلب الفضول من جانبك.
 جسدك هو أعز أصدقائك وعقلك بمنزله شريكه في الجريمة.
 العلاج بالكلام، ضمادة مؤقتة وليست حلا.
 يعمل العقل البشري دائما على حماية المرء من أي شيء يعتقد أنه شديد الإيلام.
 يحفظ الجسد النتيجة.
 في مجتمعاتنا السير مع القطيع أكثر أمنا من أن نكون ذواتنا الحقيقة.
 أنت ما أنت عليه في هذه اللحظة، محصلة تجاربك وظروفك ورغباتك، مما يجعل احتياجاتك لا تشبه احتياجات أي شخص آخر.
 التذكر هو الطريقة إلى التعافي.
 التعافي مسألة وقت، لكنه أيضا مسألة فرصة.
 الصبر هو أهم شيء عندما تشرع في إنشاء أساس متين.
 عواطفك هي العامل الأساسي الذي يتحكم في سلوكياتك.
 حكمتنا في كل مكان من أجسادنا، وحكمتنا الداخلية تفوق أي حكمة قد نحاول تسلمها من الخارج.
 الثقة بالنفس هي أساس كل شيء.
 المثالية أو ميلنا إلى وضع معايير مستحيلة لأنفسنا ثم معاقبة أنفسنا عندما نفشل في الوصول إلى هذه التوقعات هو شكل من أشكال جلد الذات.
 الثقة هي الإيمان إيمانا لا يتزعزع بكفاءة شخص أو شيء ما وبمقدراته واصالته.
 لا يمكن أن تكتسب الثقة إلا عندما يكون هناك درجة من الألفة.
 الثقة بالنفس هي نقطة البداية في رحلتك لاستعادة ذاتك.
 إن الإصغاء إلى بيئتك الداخلية والخارجية والتواصل معهما من شأنه أن يساعدك في الشعور بمزيد من الأمان.
 فن الحب هو إلى حد كبير فن المثابرة.
 رؤية النتائج أمام أعيننا تحفزنا، لهذا السبب يتعين علينا أن نبدأ بخطوات صغيرة وننل بعض الانتصارات الصغيرة من دون إرهاق أجسادنا وعقولنا.
 الاستمرارية هي المفتاح

[Ognjen Lopusina · Rating 3 out of 5]

Једна од безбројних књига која се бави једним од популарнијих медицинских buzzword термина у последње време. Мислим да чак постоји и неколико књига које се скоро идентично зову.

У питању је self-help књига која за циљ има буџење, тј ресет начина на који користимо своје тело. Конкретно у питању је највећи систем нерава у нашем телу који се зове Вагус и који контролише огроман део базичних функција у нашем организму (дисање, гутање, одбрамбени механизми,...).

Угао из којег пише ауторка је пост-трауматски имајући у виду да је са 10 година учестовала у несрећи у луна парку. У међувремену се специјализовала као нека врста терапеута и на свом случају је патентирала ову врсту соматске терапије (дакле терапије која употребом тела дов��ди до решења). Зато је књига превасходно намењена људима који имају пост-трауматске тегобе (трауму у овом случају треба разумети врло широко)

Сам стил писања и добар део текста је написан у кључу self-help шкработина које треба да разуме и најтупљи читаоц. Константно се понављају одређене реченичне конструкције на које смо навикли из маркетиншких порука. Некакве активне супстанце у самој сржи текста има јако мало.

Но свакако има занимљивих делова у којима је објашњен механизам функционисања самог нерва и припадајућих органа који са њиме интереагију. Такође је утешно сазнање да мање-више сви патимо од сличних недаћа. На крају мислим да је сама вредност написаног као и порука које се шаљу у смислу конкретних савета онако по мало осредња.

[Anouk · Rating 3 out of 5]

2,5 stars. This book is very repetitive and the second half is extremely stating-the-obvious. If you know nothing about the topic, the first half of the book does provide clear explanations and there are some good regulation exercises. However, these are all taken from elsewhere and I would have been better off reading them first, and only. The Dutch subtitle also bugs me: a life without stress and fear. Complete nonsense. It will always be about living with it healthily. Throughout the book, the author is constantly selling her program as well for some reason. I remember saying to my partner: this is so confusing, I bought the book already, why are they selling it to me on every page. Plus, after every section, she says it changed so much in the reader. How can she know? How does this make a reader feel that does not feel any effect at all after trying it all consistenly? Especially for people with severe trauma, this book can even be a risk, asking them to list triggers without being there. I first enthusiastically started the program because of all the promises but nowhere did we actually do many of them, such as bringing supressed old emotions to the surface. I think this also wouldn't be wise without guidance, for those with severe mental complaints, so I mostly do not understand the promise of it. Lastly, being a psychologist and scientist myself, it confused me that lots of 'facts' had no resource listed whatsoever.