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The Vagus Nerve Protocol: Simple Daily Exercises to Reset Your Nervous System, Release Stress & Inflammation, and Finally Sleep, Digest & Breathe Freely Again
You Think It’s You — But It’s Your Nervous System.You’ve tried meditation. You’ve fixed your diet. You’ve taken the supplements.
So why are you still anxious, exhausted, and stuck in survival mode?
If your breath is shallow, your stomach is in knots, and your sleep refuses to come, there’s a deeper reason — and it has nothing to do with your willpower or discipline.
It’s your nervous system.
And it’s begging for safety.
The Vagus Nerve Protocol is a revolutionary guide for those who feel like their bodies are betraying them — when in reality, their systems are simply trying to survive.
Imagine waking up calm, clear, and energized — without the noise in your head or tightness in your chest.
Imagine being able to eat without bloating, rest without struggle, and move through your day without feeling wired and worn out.
Inside this gentle, science-backed protocol, you’ll ✅ Why your anxiety, fatigue, and digestive issues are signs of nervous system dysregulation
✅ The real role of the vagus nerve — and how it governs everything from your emotions to your immune system
✅ How breath, posture, sound, and micro-movements can shift your body from survival to safety in minutes
✅ A 28-day protocol designed to rebuild vagal tone — no apps, no hours of meditation, no perfection required
✅ Nutrition, rituals, and daily practices to support true healing (not just symptom suppression)
✅ How to partner with your body instead of fighting it — even when you're overwhelmed, burnt out, or "doing everything right"
This isn’t just information — it’s transformation.Each day offers a simple, actionable practice to help you rewire your system with safety, not force. This protocol was designed for real the sensitive, the burned-out, the ones who’ve tried everything and still feel stuck.
Think this is too simple to work? That’s what most of us believe — until we realize we’ve been trying to “think” our way out of a body that’s begging us to feel.
Healing doesn’t start with fixing your mind. It starts with calming your nervous system.Rooted in modern neuroscience and timeless body wisdom, this book gives you a path forward — not by demanding change, but by creating the safety your body needs to heal.
If you’re ready to stop trying harder and start healing smarter, scroll up and begin your protocol today.
So why are you still anxious, exhausted, and stuck in survival mode?
If your breath is shallow, your stomach is in knots, and your sleep refuses to come, there’s a deeper reason — and it has nothing to do with your willpower or discipline.
It’s your nervous system.
And it’s begging for safety.
The Vagus Nerve Protocol is a revolutionary guide for those who feel like their bodies are betraying them — when in reality, their systems are simply trying to survive.
Imagine waking up calm, clear, and energized — without the noise in your head or tightness in your chest.
Imagine being able to eat without bloating, rest without struggle, and move through your day without feeling wired and worn out.
Inside this gentle, science-backed protocol, you’ll ✅ Why your anxiety, fatigue, and digestive issues are signs of nervous system dysregulation
✅ The real role of the vagus nerve — and how it governs everything from your emotions to your immune system
✅ How breath, posture, sound, and micro-movements can shift your body from survival to safety in minutes
✅ A 28-day protocol designed to rebuild vagal tone — no apps, no hours of meditation, no perfection required
✅ Nutrition, rituals, and daily practices to support true healing (not just symptom suppression)
✅ How to partner with your body instead of fighting it — even when you're overwhelmed, burnt out, or "doing everything right"
This isn’t just information — it’s transformation.Each day offers a simple, actionable practice to help you rewire your system with safety, not force. This protocol was designed for real the sensitive, the burned-out, the ones who’ve tried everything and still feel stuck.
Think this is too simple to work? That’s what most of us believe — until we realize we’ve been trying to “think” our way out of a body that’s begging us to feel.
Healing doesn’t start with fixing your mind. It starts with calming your nervous system.Rooted in modern neuroscience and timeless body wisdom, this book gives you a path forward — not by demanding change, but by creating the safety your body needs to heal.
If you’re ready to stop trying harder and start healing smarter, scroll up and begin your protocol today.
Kindle Edition
Published May 13, 2025
7 people are currently reading
13 people want to read
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Displaying 1 - 7 of 7 reviews
May 25, 2025
Healing the vagus nerve
This vagus protocol book is a great stress relief it has great techniques to help with calmness in your every day life. It manages stress and helps with sleep,calmness and anxiety there so many things about the vagus never I didn't know about until reading this book and the techniques really help.
This vagus protocol book is a great stress relief it has great techniques to help with calmness in your every day life. It manages stress and helps with sleep,calmness and anxiety there so many things about the vagus never I didn't know about until reading this book and the techniques really help.
January 3, 2026
My first Vagus Nerve book. If you are someone who suffers from stress or anxiety, this book helps you to understand the Vagus Nerve and how it affects so many areas of our body. An interesting book as understanding "true" relaxation is a must in todays busy world. As an ebook it only opened on my Fire Tablet and it was not compatible with my Kindle so 1 star removed for that. I did buy the physical copy for my Mum.
July 4, 2025
Book Review: The Vagus Nerve Protocol by Adele Payne
The Vagus Nerve Protocol by Adele Payne is a compassionate, science-backed roadmap for anyone stuck in a cycle of stress, exhaustion, and chronic overwhelm. In a wellness world crowded with hacks, diets, and one-size-fits-all solutions, this book stands out as both refreshingly grounded and profoundly transformative.
Payne’s message is simple yet revolutionary: the root of your anxiety, fatigue, digestive distress, and sleep issues may not be your thoughts or habits — it may be your nervous system. Specifically, your vagus nerve — the body’s command center for calm, connection, and healing.
Drawing from modern neuroscience and somatic wisdom, Payne delivers a 28-day protocol that is as approachable as it is effective. There are no extreme routines or guilt-inducing goals here. Instead, the book offers small, consistent daily practices — breathwork, posture shifts, vocal toning, micro-movements — that help restore vagal tone and gently coax the body from fight-or-flight into a state of safety and rest.
What makes this guide so powerful is its deep respect for the reader’s lived experience. Payne doesn’t preach or promise quick fixes. She understands the frustration of "doing everything right" and still feeling broken. With clarity and empathy, she reframes common struggles as nervous system dysregulation, not personal failure — and then provides the tools to address the root.
Each chapter builds toward healing in real time, layering rituals, nutrition tips, and body-centered techniques that require no special equipment or previous knowledge. Whether you’re burnt out, anxious, or simply exhausted from trying too hard, this protocol offers a gentle path home to your body.
Empowering, accessible, and deeply validating — The Vagus Nerve Protocol is a must-read for anyone ready to stop pushing through pain and start healing with kindness. A game-changer for nervous system support, and a true gift to the sensitive, overwhelmed, and soul-weary.
The Vagus Nerve Protocol by Adele Payne is a compassionate, science-backed roadmap for anyone stuck in a cycle of stress, exhaustion, and chronic overwhelm. In a wellness world crowded with hacks, diets, and one-size-fits-all solutions, this book stands out as both refreshingly grounded and profoundly transformative.
Payne’s message is simple yet revolutionary: the root of your anxiety, fatigue, digestive distress, and sleep issues may not be your thoughts or habits — it may be your nervous system. Specifically, your vagus nerve — the body’s command center for calm, connection, and healing.
Drawing from modern neuroscience and somatic wisdom, Payne delivers a 28-day protocol that is as approachable as it is effective. There are no extreme routines or guilt-inducing goals here. Instead, the book offers small, consistent daily practices — breathwork, posture shifts, vocal toning, micro-movements — that help restore vagal tone and gently coax the body from fight-or-flight into a state of safety and rest.
What makes this guide so powerful is its deep respect for the reader’s lived experience. Payne doesn’t preach or promise quick fixes. She understands the frustration of "doing everything right" and still feeling broken. With clarity and empathy, she reframes common struggles as nervous system dysregulation, not personal failure — and then provides the tools to address the root.
Each chapter builds toward healing in real time, layering rituals, nutrition tips, and body-centered techniques that require no special equipment or previous knowledge. Whether you’re burnt out, anxious, or simply exhausted from trying too hard, this protocol offers a gentle path home to your body.
Empowering, accessible, and deeply validating — The Vagus Nerve Protocol is a must-read for anyone ready to stop pushing through pain and start healing with kindness. A game-changer for nervous system support, and a true gift to the sensitive, overwhelmed, and soul-weary.
November 30, 2025
When I realized how many times a day I flinch or jump at the most normal of household noises and that it was linked to stress and anxiety and those things being held in my body- leaving me unable to fully relax....I discovered the vagus nerve. I googled "how to make my body calm down when I'm anxious" and then the vagus nerve popped up in several articles I read. Which of course led to me discovering this book. it was very insightful, offering real-life solutions.
November 18, 2025
Easy to read, excellent explanation of the Vegas nerve easy to and follow. Gives me hope
This is a quick read and gives a depth of understanding on the Vegas nerve and how to help release it. The daily exercises are easily done and relaxing.
This is a quick read and gives a depth of understanding on the Vegas nerve and how to help release it. The daily exercises are easily done and relaxing.
July 27, 2025
simple book
This book has a few simple techniques to ensure you are not chronically stressed and keep yourself grounded. The theory of vegus nerve is interesting.
This book has a few simple techniques to ensure you are not chronically stressed and keep yourself grounded. The theory of vegus nerve is interesting.
May 19, 2025
The Vagus Nerve Protocol by Adele Payne
Starts with intro where the nerve is explained in detail, symptoms, what to do etc.
In this book they also explain a lot of how to fix what is wrong. Ad
Love that the swaying and gentle movements are very similar to Qi Gong.
Breathing exercises tell you how to breathe to alleviate some issue. There are a lot of these, very different from one another and also to deal with different issues.
Like subnotes that are highlighted in light gray, things to pay attention to.
Step by step instructions are included. Look forward to routine and getting back into rhythm.
An annotated bibliography is also enclosed at the very end and what they offer to this book.
Worthwhile book along with your journal to gauge how you are doing.
Starts with intro where the nerve is explained in detail, symptoms, what to do etc.
In this book they also explain a lot of how to fix what is wrong. Ad
Love that the swaying and gentle movements are very similar to Qi Gong.
Breathing exercises tell you how to breathe to alleviate some issue. There are a lot of these, very different from one another and also to deal with different issues.
Like subnotes that are highlighted in light gray, things to pay attention to.
Step by step instructions are included. Look forward to routine and getting back into rhythm.
An annotated bibliography is also enclosed at the very end and what they offer to this book.
Worthwhile book along with your journal to gauge how you are doing.
Displaying 1 - 7 of 7 reviews