The Polyvagal Solution: Vagus Nerve-Calming Practices to Soothe Stress, Ease Emotional Overwhelm, and Build Resilience

by Rebecca Kase, Arielle Schwartz (foreword)

Cutting-edge strategies for interrupting your body’s stress response, becoming stress-resilient, and achieving lasting calm in the face of chaos.

Does it feel like you’re always on high alert—fighting, fleeing, or flailing your way through daily life? You’re far from alone. Stress has reached epidemic levels in our society, and can wreak havoc on both our physical and mental health—leading to anxiety, depression, post-traumatic stress disorder (PTSD), and substance abuse. Your body was designed to cope with stress, but too much for too long overrides your built-in capacity to recover and restore. So, how can you transform the way you respond to and manage stress?

The Polyvagal Solution provides a clear path to becoming stress-resilient in the face of daily chaos. Based in the neuroscience of polyvagal theory, this breakthrough guide will introduce you to your vagus nerve—the conductor of your emotions that’s running the show when everything just feels like too much. By stimulating the vagus nerve, you can interrupt your body’s stress response and achieve lasting calm. In addition to exercising your nervous system, you’ll find go-to skills to reduce overwhelm and feel better in the moment, and even develop your own stress management tool kit. You’ll also discover techniques to regulate, soothe, and quiet your embattled nerves, so you can recharge and start living a more fulfilling life.

If you’ve had enough of being hijacked by stress, and your health and happiness being held hostage by fear and anxiety, it might be time to rewire your nervous system to find balance, build resilience, and discover true inner peace. This book can help you get started right now.

Genres: Self Help, Psychology, Nonfiction, Mental Health, Health

176 pages, Paperback

Published May 1, 2025

About the author

LCSW

Reviews

[Amara · Rating 5 out of 5]

4.5 stars

The Polyvagal Solution is a hands-on guide to learning about the your autonomic nervous system and specifically the vagus nerve. This book provides information and exercises you can (and should) immediately integrate into your life to improve your wellbeing.

“Learning how your nervous system works allows you to work with it. And when you can work with your nervous system, stress no longer feels like an out-of-control experience.”

I picked this book up because I've been hearing a lot of buzz lately when it comes to the vagus nerve. I suffer from multiple chronic illnesses and I've heard a lot of people talk about ways to improve my health by toning the vagus nerve. So when this book came across my screen I knew I had to give it a try... and I'm glad I did! I have already implemented some of the exercises mentioned in the book, and have already felt how these have had an immediate impact on my nervous system an thus my emotional state. I love how you can pick up this book and see results on the spot.

This practical guide is very welcoming to beginners. There's a lot of attention put into making this approachable by explaining to you why you should care about your vagal nerve and its condition, plus plenty of repetition throughout. The 'highlights and takeaways' section at the end of each chapter make this a great manual to refer back to over and over. I also really appreciated how Kase addresses neurodiversity and how toning to vagal nerve won't magically solve all your problems. It is one part of your nervous system, and one strategy to experience greater control over your life.

The Polyvagal Solution is for anyone seeking to gain practical information, and learn exercises and techniques to tone the vagal nerve, and thus create a more well balanced life. Since I assume this is a universal wish I think most, if not all, people would benefit from picking this book up and giving this process a try.

Thank you Rebecca Kase and New Harbinger Publications for providing this book for review consideration via NetGalley. All opinions are my own.

[Jeannie · Rating 5 out of 5]

The Polyvagal Solution was a great, easy, user friendly source of understanding what can sometimes be a complex model. I work in mental health and have read other practitioners of polyvagal such as Deb Dana and still found myself learning a ton. This book is probably the most accessible of all the polyvagal books for people with lived experience. I will definitely be purchasing a copy to use at work.

Thank you Netgalley and publisher for giving me the opportunity to read an advanced reader copy. My opinion was 100% my own.

[Ashlei Kretz · Rating 4 out of 5]

The start of the book was hard for me as I’ve been to trainings on this so it wasn’t new information. However the last half, has wonderful strategies for emotion regulation and if you are not in the mental health field the first part would be informative. It’s well written and breaks complex science into a way that makes sense.

[William Badini · Rating 5 out of 5]

Loved this book so many interventions and helpful understanding of our bodies and its response to trauma and stress

[Stephanie Dennis · Rating 5 out of 5]

Really enjoyed this book. Very practical and easy to follow. Understanding your nervous system and neurobiology AND how to work with it = game changer!

[Ari · Rating 5 out of 5]

wow, this must be one of the most informative and helpful books I have ever read. I recommend it to anyone looking to dive into polyvagal theory. it has changed my life for sure.

[Rachel Qay · Rating 5 out of 5]

This book is a comprehensive guide to learning about and beginning to implement polyvagal techniques, beginning with education related to the vagus nerve itself combined with education on the autonomic nervous system; an explanation of the polyvagal theory; and guides to understanding vagal tone and then practicing polyvagal exercises. Other topics covered include neuroception and interoception, which are described to the reader in an easy-to-understand way which is digestible to those who may not be coming from a clinical background. Because of this, you can definitely pick this book up and read through and implement its recommendations and exercises on your own if Polyvagal theory is something that has interested you, or you can also pick this book up if you are a clinician such as a therapist like myself who is looking to use the Polyvagal theory more often with clients. Kase does a great job of phrasing and explaining the variety of topics addressed throughout the book - another one of my favorites was "Where attention goes, energy flows".

Kase emphasizes the importance of Polyvagal theory by teaching the reader about the autonomic nervous system and now only how much space it takes up in our bodies, but how much space it takes up of our day-to-day actions, decisions, and capabilities. I appreciate the psycho-education this provides to the reader and the way that this highlights that many of the "problems" we deal with on a daily basis can be out of our control - however, we do have the power to work on using skills and techniques to "get cozy with our ventral pathway", as Kase says! One of the only things I would have liked to see added to this book is the addition of some more graphics or drawings, perhaps providing some more graphics of the nervous system or some of the descriptions of the strategies listed to help keep the reader engaged.

Thank you to NetGalley, New Harbinger Publications, and Rebecca Kase for providing an early digital ARC of this book in exchange for my honest review!

[Sharondblk · Rating 3 out of 5]

The subtitle of this book was enough to draw me to it. I'm a high tension person who, in the (not at all distant past) was having a lot of panic attacks and all the associated stuff. I'm managing all that quite well, largely thanks to a meditation app. I am having an issue right now with one of my neighbours, which included him printing out photos of me taken from the CCTV in my building, calling me crazy and delivering this to all 38 of my neighbours. Wild! Managing my emotions around him and his behaviour has been fascinating, as I know I'm right and he;'s wrong, and he almost certainly does not pose a physical threat to me. But tell that to my nervous system!
This book is simple and clearly written. It acknowledges that there are other factors at play with stress and anxiety, but given the name of the book it's no surprise where the focus is.

There are clear explanations and clear steps to follow, although I think doing what is essentially a meditation practice is more effective using an audio app. I used this book for background and information,but toddled off to my app to do the exercises. The exercises are fairly simple, but having the background on how and why it works is interesting.

The structure of the book is quite straightforward, and it's written in a chatty workbook style, with questions, things to do and a dot point summary at the end of each chapter. The author tells anecdotes about when she has used these techniques and the book would be better off without them. They make her seem both privileged and ordinary and don't add anything helpful.

The main flaw with this book is that while everything is drawn back to the vagus nerve most of the techniques will be very familiar for anyone who has been around the wellness / meditation space for a while. It's not innovative, but it is simple and clear.

Thanks to NetGalley and the publishers for providing an eArc of this book in exchange for an honest review.

[Carla Small · Rating 5 out of 5]

**Review:**

*The Polyvagal Solution* is a transformative and practical guide to managing stress and reclaiming a sense of calm in an increasingly chaotic world. Grounded in the cutting-edge science of polyvagal theory, this book provides a refreshing, research-backed approach to understanding and interrupting the body’s stress response. Rather than simply advocating relaxation techniques, it offers a deeper exploration of how our nervous system functions and how we can work with it—rather than against it—to build true resilience.

One of the book’s greatest strengths is its accessibility. Complex neuroscience concepts are broken down into clear, digestible explanations, making it easy to understand why we react to stress the way we do. More importantly, the book provides concrete, actionable strategies for stimulating the vagus nerve, calming the nervous system, and cultivating long-term stress resilience. Readers will appreciate the practical exercises, from breathing techniques to movement practices, that can be integrated into daily life.

While the book covers a vast amount of information, it takes its time connecting each concept to the bigger picture. The early chapters, in particular, meander through the foundational science, which may feel slow for those eager to dive straight into solutions. However, this thorough grounding ultimately enhances the effectiveness of the strategies introduced later, ensuring readers fully grasp the *why* behind the *how*.

By the time you reach the final pages, *The Polyvagal Solution* has equipped you with a personalized toolkit for navigating stress with greater ease. Whether you struggle with chronic anxiety, burnout, or simply want to cultivate a stronger sense of well-being, this book offers invaluable guidance. A must-read for anyone looking to break free from the grip of stress and rediscover a state of true balance.

[Michelle Smith · Rating 5 out of 5]

4.5 stars, rated up

“I use these techniques every day in my personal life, and I have found the more I use them, the less I need them. As my nervous system becomes more resilient, I feel overwhelmed and stressed less often, but when I do, I can bounce back pretty quickly. I feel more confident in myself because fewer things can knock me down. I trust life more because I trust that I can handle whatever comes my way. My clients who learn these skills report similar outcomes. More balance and happiness, less emotional overwhelm. Many clients have shared that they turn to these techniques daily to manage symptoms of anxiety, depression, PTSD, and addiction.” - the author - (now I don’t know about you, but I definitely want to feel less stressed and overwhelmed).

Vagus nerve disrupt is associated with:
*anxiety
*depression
*digestive issues
*muscle tension and pain
*teeth grinding
Along with many more.


*I began these exercises as complementary self care to my EMDR therapy

This is a guide that I’ll be getting for my own bookshelf - the practices are clearly written and actionable and feel like a good addition to daily life, along with meditation and mindfulness (which I can never say enough positive about) I’m excited to continue trying to incorporate these into my life and will hope for the benefits the author has written in the book.



Thank you to New Harbinger Publications and NetGalley for the DRC

[Sara Keeps Reading · Rating 5 out of 5]

This was one of the first work related books I picked up in 2025. [Very lucky to have been picked for an ARC copy] I haven’t thought much about the polyvagal theory or practice in years, but every page brought me back to myself or my clients. Wading through the everyday I often forget about the deep mind body connection we experience. The somatic techniques section is a perfect snippet of practical skills you can put into place such as breathing techniques or utilizing cold water to reduce something like anxiety. Another honorable mention to the section on coregulation, very well written. There’s also plenty of citations bringing in research.

[Trina · Rating 5 out of 5]

This book is an extremely helpful starter book for polyvagal theory. There are some fabulous exercises and the resources seem undeniable. I think the thing I am most amazed by is the language Rebecca Kase uses to make things accessible. She referrs to becoming a dragon rider, taming the dragon and describes how the practice and effort is continued to be required. I find that this book is an opener to finding practice and training for anyone. It is perfect for those who have a little or no understanding of the vagal system on body and stress. The exercises are also helpful for those that significant understanding of the vagal system.

[Emily · Rating 3 out of 5]

Reading challenge category – 2025 Flourish and Blotts: Mediwizard – St. Mungo’s: Features a medical professional

I read this after reading Deb Dana's book. I don't think this did anything to add to or build upon Dana's work.