Page numbers listed correspond to the print edition of this book. You can use your device’s search function to locate particular terms in the text.
absorption
music and state of, 113
accommodation
in awe, 179
accurate autonomic awareness, 43–50
exercises, 43–50
action
imagined, 120–21, 251
“alone together,” 170
alphabet(s)
autonomic, 71–72, 220 see also autonomic alphabets exercise
anchor(s)
defined, 47, 206
overarching, 49
ventral vagal see ventral vagal anchor(s)
anchoring
safety in, 47–50, 206–7
Aristotle, 146
arrhythmia(s)
respiratory sinus, 5–6
art
attending through, 100–1, 238
in autonomic tree awareness, 54–56, 55f, 210
benefits of, 51
connecting to, 98–102
viewing of, 99–101
visual, 51
art of befriending, 5–57, 55f
attend
in BASIC framework, 36
attending
defined, 68
attending in nature exercise, 101–2, 239–40
attending over time exercise, 76–80, 223–24
background, 76–77, 223
long-duration attending steps in, 77–78, 224
short-duration attending steps in, 77, 79–80, 223–24
tips for, 78–80
attending personal progress tracker, 199–200
attending through art exercise, 100–1, 238
attending to autonomic pathways, 80–87, 82f
exercises, 81–87, 82f
reflection in, 80
attending to autonomic states, 68–103
attending to autonomic pathways, 80–87, 82f
attending to nervous system, 70–80
exercises, 71–103
expanding outward–connecting to art and nature, 98–102
moments to savor, 96–98
playfulness, 87–90
rethinking solitude, 91–96
attending to nervous system
exercises, 70–80
attending to stillness exercise, 94–96, 234–35
background, 94, 234
steps in, 94–95, 234–35
tips for, 95–96
autonomic alphabets exercise, 71–72, 220
background, 71, 220
steps in creating your alphabet, 71, 220
tips for, 72
autonomic awareness
accurate, 43–50
described, 68
as protective factor, 150, 269
autonomic change(s)
subtleties of, 83–85, 226–27
autonomic circuits, 190–91
autonomic exercising, 192–94
autonomic experiences
of quiet, 94–96, 234–35
autonomic flexibility, 10
autonomic function
prenatal exposure impact on, 8
autonomic goal setting, 152–53
autonomic hierarchy, 2, 7–18
dysregulation of, 15–17
evolutionary, 10–15, 11f, 10f
meeting demands of day, 17–18
moving down, 15–17
in service of survival, 8–10
visualization of, 50–51
autonomic landmarks
described, 43, 204
autonomic landmarks exercise, 43–47, 204–5
background, 43–44, 204
examples, 45–47
steps in, 44, 204–5
tips for, 44
autonomic misattunement, 9
autonomic names exercise, 73–74, 221
autonomic nervous system
autonomic hierarchy in, 7–18 see also autonomic hierarchy
befriending, 41–67 see also befriending autonomic nervous system
circuits of, 190–91
in connection, 85–87, 228–29
co-regulation, 26–34 see also connection(s); co-regulation
in daily living, 190–91
described, xxiii
dissolution and, 4
evolution of, 4
influence on neuromodulation, 18
learning through experience, 8–9
nature in nourishing, 132
as nested system, 11, 11f
neuroception, 19–25 see also neuroception
out-of-balance, 9–10
parts of, 2, 4
patterns and pathways, 1–34
reciprocity required by, 170
as relational system, 85, 228
roles of, 104–5
shape of, 10–15, 10f
shaping of, xxiii, 37–38, 104–45 see also shaping autonomic nervous system
in shaping way you experience life, 6
in survival, 104–5
through lens of hierarchy and dissolution, 4
trauma impact on, 37–38
autonomic overload, 148
autonomic pathways
attending to, 80–87, 82f see also attending to autonomic pathways
navigating, 35–189
autonomic patterns
habitual, 149
shifting of, 83–85, 226–27
autonomic request for connection exercise, 85–87, 228–29
background, 85–86, 228–29
defined, 87–88
steps in, 86–87, 229
tips for, 87
autonomic resonance, 169
autonomic response(s), 83–85, 226–27
recognition of, 43–47, 204–5 see also autonomic landmarks exercise
autonomic rhythm(s)
integrating new, 146–67 see also integrating new autonomic rhythms
autonomic safety circuit, 14–15
autonomic shaping
small shifts in, 147
autonomic short stories
example of, 75–76
autonomic short stories exercise, 74–76, 222
background, 74, 222
steps in, 74–75, 222
tips for, 75–76
autonomic state(s). see also specific types, e.g., ventral vagal state
accurate awareness of, 43–50 see also accurate autonomic awareness
attending to, 68–103 see also attending to autonomic states
awareness of, 149
reduced awareness of, 69
in relationship with each other, 103
shifts in, 38, 158
autonomic state shifts, 37, 158
Autonomic Tree, 55f
autonomic tree art
in awareness, 54–56, 55f, 211
steps in, 54–55, 55f, 211
autonomic trees exercise, 53–57, 55f, 210–12
art in, 54–56, 55f, 210
background, 53–54, 210
tips for, 55, 57
autonomic weather, 57
awareness
accurate autonomic, 43–50
autonomic see autonomic awareness
of autonomic states, 149
beneath, 19–21
of body-based feelings, 36
physiology in shaping, 69–70
to thoughts and feelings, 139
awe
continuum of, 184, 292
defined, 179
features of, 179
memories of, 184–85, 292–93
awe-filled
described, 184, 292
awe inspiring exercise, 184–86, 292–93
background, 184, 292
steps in, 184–85, 292–93
tips for, 185–86
awe story, 186
awestruck
described, 184, 292
Barrows, A., 168
BASIC (befriend, attend, shape, integrate, connect) framework, xxvi–xxviii. see also shaping autonomic nervous system
attend in, 36
attending to autonomic states in, 68–103 see also attending to autonomic states
befriend in, 36
befriending autonomic nervous system in, 41–67 see also befriending autonomic nervous system
connect in, 37
described, 35–38
expected outcomes, 40
integrate in, 37
integrating new autonomic rhythms in, 146–67
in navigating autonomic pathways, 35–189 see also specific components
shape in, 36
shaping autonomic nervous system in, 104–45
BASIC (befriend, attend, shape, integrate, connect) framework exercises
cultivating ventral vagal–powered attitude of self-compassion when working with, 38
befriend
in BASIC framework, 36
befriending
the art of, 51–57, 55f
of autonomic nervous system, 41–67 see also befriending autonomic nervous system
described, 41
befriending autonomic nervous system, 41–67
accurate autonomic awareness, 43–50
the art of befriending, 50–57, 55f
exercises, 43–67
practice of reconnecting, 57–66, 61f, 64f
befriending personal progress tracker, 198–99
befriending the hierarchy exercise, 51–53, 208–9
background, 51–52, 208
steps in, 52–53, 208–9
tips for, 53
belonging, 170–77, 172f, 174f, 177f
exercises, 171–77, 172f, 174f, 177f
sense of, 170
biology
social environment impact on, 168
blue environment, 133, 134, 261
body(ies)
disconnection from, 57
body-based feelings
awareness of, 36
body language exercise, 58–60, 213–14
background, 58, 213
steps in, 58–59, 213–14
tips for, 59–60
body–mind connection
importance of, 69
bowl-shattering moment
dorsal vagal, 45
brain
healing effects of, 18
brain–heart connection, 4–5
brain structures
hierarchy of, 3–4
Branden, N., 41
breath(s)
counting, 129, 258
experiences, 126–28, 256–57
finding your, 125–26, 126f, 254–55, 255f
follow your, 128–31, 258–60
understanding, 126–28, 256–57 see also understand your breath exercise
breathing. see also breath(s)
experiences of, 126–28, 256–57
shaping through, 125–31
breath map, 126f
breath practices, 124–31
Camus, A., 112
cardiorespiratory synchronization, 124
Cezanne, 139
challenge(s)
right degree of, 105–8, 107f
change(s)
autonomic, 83–85, 226–27
predictors of, xxvi–xxviii
change process
neuroception of safety in, 155
circuit(s)
autonomic, 190–91
of connection, 192
neural, 192
clusters of connection exercise, 175–77, 177f, 286–87, 287f
background, 176, 286
steps in, 176–77, 177f, 286–87, 287f
tips for, 177
co-created regulation, 8–9
community(ies)
as cure for illness, 169
companionship
sense of, 30
compassion
described, 178–79
reflecting with, 142–44, 267–68
sample statements for, 183
self- see self-compassion
compassionate connections exercise, 181–84, 290–91
background, 181–82, 290
steps in, 182–83, 290–91
tips for, 183
compassion practices
benefits of, 139–40
connect
in BASIC framework, 37
connectedness
trauma as chronic disruption of, 32
connecting. see also connect; connection(s)
connecting personal progress tracker, 202
connecting to others, 168–89
belonging, 170–77, 172f, 174f, 177f
connecting to something greater than self, 178–86
exercises, 171–89
connecting to something greater than self, 178–86
exercises, 179–86
connection(s). see also connect; connecting
to art and nature, 98–102
autonomic nervous system in, 85–87, 228–29
autonomic request for, 85–87, 228–29 see also autonomic request for connection exercise
body–mind, 69
brain–heart, 4–5
clusters of, 175–77, 177f, 286–87, 287f
compassionate, 181–84, 290–91
connecting to something greater than self, 178–86
described, 170
dyadic dance of, 9
exercising circuits of, 192
“face-heart,” 14
importance of, 26, 69, 168–89 see also connecting to others
missed, 28–30
pathways to, 176
re-, 31–33 see also reconnecting
social see social connection(s)
survival and, 8
types of, 176–77, 177f, 286–87, 287f
wired for, 26–28
connection plan
personal, 173–75, 174f, 284, 285f
continuum(s)
movement, 118–20, 119f, 249f
continuum between survival and social engagement exercise, 60–62, 61f, 215–16, 216f. see also the continuum between survival and social engagement exercise
co-regulation, 3, 26–34
connection and, 26–34 see also connection(s)
described, 3
interruptions in, 28–30
missed connections, 28–30
ongoing experiences of, 28
reconnecting in, 31–33
in self-regulation, 31–32
Cranial Nerve X, 4
create “if-then” statements exercise, 153–56, 272–73
background, 154, 272
steps in, 154–55, 272–73
tips for, 155–56
creativity
in solitude, 91
cue(s)
of danger, 23, 37–38
of safety, 22–23
daily living
autonomic nervous system in, 190–91
daily pie charts exercise, 81–83, 82f, 225–26, 225f
background, 81, 82f, 225, 225f
steps in, 82, 226
tips for, 83
daily tracker–three different things exercise, 83–85, 226–27
background, 83–84, 226–27
steps in, 84, 227
tips for, 85
Dana, D., xvi–xvii
danger
cues of, 23, 37–38
safety vs., 21–23
Darwin, C., 4
day(s)
labels for, 81, 225
deepen
in integration process, 167
develop
in integration process, 167
Diagnostic and Statistical Manual of Mental Disorders, Fifth Ed. (DSM-5), xxiii
diaphragm
described, 126–28, 256
disconnection from body
posttraumatic response as, 57
discover
in integration process, 167
disrupt
in integration process, 167
0dissolution
autonomic nervous system through lens of, 4
defined, 3–4
Doidge, N., 18
dorsal vagal bowl-shattering moment, 45
dorsal vagal experience, 16–17
dorsal vagal shutdown, 17
dorsal vagal system, 2, 10–15, 11f, 10f
described, 11–12
DSM-5. see Diagnostic and Statistical Manual of Mental Disorders, Fifth Ed. (DSM-5)
dysregulation
health problems related to, 9
in trauma survivors, 9
emotion(s)
self-transcendent, 178
end-of-the-day reflection, 83–85, 226–27
energy and action maps exercise, 106–8, 107f, 241–42, 242f
background, 106, 241
steps in, 106–7, 107f, 241–42, 242f
tips for, 107f, 108
engagement
social see social engagement
environment(s)
blue, 133, 134, 261
indoor, 136–39
outdoor, 132–36
shaping through, 132–39
social, 168
Epictetus, 50
evolutionary hierarchy, 10–15, 11f, 10f
exercise(s). see specific exercise, e.g., autonomic trees and Contents
exercise worksheets, 203–93. see also specific exercises
exercising
autonomic, 192–94
of circuits, 192
expanding outward–connecting to art and nature, 98–102
exercises, 100–102
experience(s)
autonomic nervous system learning through, 8–9
breathing, 126–28, 256–57
co-regulation–related, 28
dorsal vagal, 16–17
of gratitude, 179–80, 288
life satisfaction–related, 170–71
loneliness as, 29
physiology in shaping, 69–70
of quiet, 94–96, 234–35
subjective, 29
ventral vagal, 13–14, 96–98, 236–37
expert state detector, 194–97
expression(s)
facial, 86, 228
“face-heart” connection, 14
facial expressions
in conveying social information, 86, 228
feeling(s)
body-based, 36
writing as awareness to, 139
fight/flight response, 16, 17
finding glimmers exercise, 108–10, 243–44
background, 109, 243
steps in, 109–10, 243–44
tips for, 110
find your breath exercise, 125–26, 126f, 254–55, 255f
Fitzgerald, F.S., 187
flexibility
autonomic, 10
flow
music and state of, 113
flowering, 133–36, 261–63
follow your breath exercise, 128–31, 258–60
background, 129, 258
steps in, 129–31, 258–60
tips for, 131
forest bathing, 134, 261
fractals
defined, 99
viewing of, 99, 101–2
Fredrickson, B.L., xxiv
from glimmer to glow exercise, 110–12, 245
background, 111, 245
steps in, 111, 245
tips for, 112
glimmer(s), xxiv, 108–12
defined, 109, 243
exercises, 108–12, 243–45
to glow, 110–12, 245
glow(s), 108–12
from glimmer to, 110–12, 245
goal setting
autonomic, 152–53
Graham, L., 158
gratitude
described, 178
experiences of, 179–80, 288
gratitude exercise, 179–81, 288–89. see also with gratitude exercise
gratitude list, 180, 288
Gray, A., xxv
green, blue, and flowering exercise, 133–36, 261–63
background, 133–34, 261
steps in, 134–36, 261–63
tips for, 136
green effect, 133, 261
group(s)
sense of belonging to, 170
habitual autonomic patterns, 149
habitual response patterns, 10
healing
brain in, 18
health problems
dysregulation leading to, 9
heart–brain connection, 4–5
heart rate variability (HRV)
defined, 5
resilience and, 159
Hesse, H., 136
hierarchy
autonomic see autonomic hierarchy
autonomic nervous system through lens of, 4
befriending, 51–53, 208–9 see also befriending the hierarchy exercise
evolutionary, 10–15, 11f, 10f
Hippocrates, 18, 104
home-play, xxv
HRV. see heart rate variability (HRV)
hygge, 137, 264
“if-then” statements
creating, 153–56, 272–73 see also create “if-then” statements exercise
illness(es)
community as cure for, 169
imagery
motor, 120–21, 251
movement through, 120–21, 251
imagined action exercise, 120–21, 251
imagined movement, 120–21, 251
implementation intention, 147
described, 154, 272
indoor environments
shaping through, 136–39
integrate
in BASIC framework, 37
integrating new autonomic rhythms, 146–67
exercises, 149–67
new rhythm of regulation, 148–58
resilience, 158–66, 166f
integrating personal progress tracker, 201
integration
described, 146–47
integration process, 147–48
four “D’s” in, 167
intention(s)
implementation, 147, 154, 272
Internal Family Systems, 69
isolation
defined, 32
social, 29
jack-in-the-box
sympathetic, 45–46
Jackson, J.H., 3
James, W., 4, 68–69, 144, 196
Keevil, D., 55f
Kok, B.E., xxiv
labeling
for days, 81, 225
of responses, 42
labyrinth walking exercise, 122–23, 252–53
landmark moments
stories of, 43–47, 204
language
body, 58–60, 213–14 see also body language exercise
learning
spaced, xxv
life satisfaction
experiencing, 170–71
life-threat
neuroception of, 22
loneliness
defined, 94
as human experience, 29
negative effects of, 92, 232
patterns of protection activated by, 29
solitude vs., 32, 92, 232
as subjective experience, 29
loving-kindness meditation, 139–40, 142–44
Lowen, A., 124
map(s)
breath, 126f
maternal mood
prenatal effects of, 8
meditation(s)
loving-kindness, 139–40, 142–44
Metta, 144
Melville, H., 26
memory(ies)
awe, 184–85, 292–93
Merriam-Webster Dictionary, 47, 206
metaphor(s)
tree as, 53–54, 210
Metta meditation, 144
micro-moments, xxiv
mind–body connection
importance of, 69
misattunement
autonomic, 9
moment(s)
playful, 89–90, 231
moments of movement exercise, 117–20, 119f, 249–50, 249f
background, 118, 249
steps in, 118, 250
tips for, 119–20, 119f, 249f
moments to savor, 96–98
exercise, 96–98, 236–37
mood(s)
maternal, 8
Mother Theresa, 196
motor imagery, 120–21, 251
movement(s)
in autonomic tree awareness, 54–56, 55f, 210
benefits of, 51
as essential life process, 117
imagined, 120–21, 251
moments of, 117–20, 119f, 249–50, 249f
shaping through, 117–23
through imagery, 120–21, 251
movement continuums, 118–20, 119f, 249f
movement practices, 117–23
moving trees
steps for, 56–57, 212
Muir, J., 132
music
as regulator, 113
state of absorption or flow through listening to, 113
music in your life exercise, 115–16, 247–48
name(s)
autonomic, 73–74, 221
natural world
technology simulating, 99
nature
attending in, 101–2, 239–40
connecting with, 98–102, 132–33
relaxing and restorative opportunities through, 101–2, 239
spirituality in, 132
walking in, 132
in well-being, 132
nature scenes
as autonomically regulating and restorative, 99
nervous system
attending to, 70–80
neural circuits
exercising, 192
neural exercises, 144
neuroception, 2–3, 19–25
back to beginnings, 24–25, 24f
beneath awareness, 19–21
bringing perception to, 38
defined, 2, 65, 219
described, 20–21, 64–65, 219
of life-threat, 22
safety vs. danger, 21–23
to story, 24–25, 24f
neuroception notebook exercise, 64–66, 219
background, 65, 219
steps in, 65, 219
tips for, 66
neuroception of safety
in change process, 155
neuromodulation
autonomic nervous system influence on, 18
neuroplastic healing
stages of, 18
neuroplasticity
described, 190
new rhythm of regulation, 148–58
exercises, 149–58
Nietzsche, 35
notice-and-name practice, 194
other(s)
connecting to, 168–89 see also connecting to others
outdoor environments
shaping through, 132–36
overarching anchor, 49
overload
autonomic, 148
parasympathetic nervous system, 10–15, 10f
parent–child relationships
attuned, 27–28
pathways to playfulness exercise, 88–89, 230
Penfield, W., 1
perception
to neuroception, 38
perception of safety
in relationship development, 30
personal connection plan exercise, 173–75, 174f, 284, 285f
background, 173, 284
steps in, 173–75, 174f, 284, 285f
tips for, 175
personal landmarks
described, 43, 204
personal preferences around solitude exercise, 92–94, 232–33
background, 92, 232
steps in, 92–93, 232–33
tips for, 94
personal progress trackers, 198–202
attending, 199–200
befriending, 198–99
connecting, 202
integrating, 201
shaping, 200–1
Peter Pan, 190
physiology
in shaping experience and awareness, 69–70
social connections and, 168
pie chart
daily, 81–83, 82f, 225–26, 225f see also daily pie charts exercise
Plato, 170
playful moments exercise, 89–90, 231
playfulness, 87–90
described, 87–88
exercises, 88–90, 231
pathways to, 88–89, 230
sense of well-being and, 88, 90, 230
pneumogastric nerve, 4
polyvagal approach to therapy
described, xxiii
Polyvagal Theory, 11
co-regulation in, 26–34 see also co-regulation
described, 1, 5
development of, xv–xvi
neuroception in, 19–25 see also neuroception
organizing principles of, 1–3
Porges, S.W., 1, 7, 31, 103
posttraumatic response
as sense of disconnection from body, 57
practice of reconnecting, 57–66, 61f, 64f
exercises, 58–66, 61f, 64f
practice of savoring, 96–98
prenatal exposure
autonomic function effects of, 8
primitive vagus, 16
prosody
defined, 86, 228
protection
patterns of, 29
protective factor(s)
autonomic awareness as, 150, 269
quiet
autonomic experiences of, 94–96, 234–35
reactivity
described, 57
reciprocity
autonomic nervous system and, 170
rules of, 171–73, 172f, 282–83, 283f
ways to reach for, 176
reciprocity equation chart, 171, 172f, 282, 283f
recognize exercise, 149–50, 269
reconnecting, 31–33
practice of, 57–66, 61f, 64f
reflect exercise, 151–52, 270
reflecting with compassion exercise, 142–44, 267–68
background, 142, 267
steps in, 143–44, 267–68
tips for, 144
reflection(s)
in attending to autonomic pathways, 80
end-of-the-day, 83–85, 226–27
self-, 91
shaping through, 139–44
writing your, 140–41, 266
regulate exercise, 152–53, 271
regulation
co- see co-regulation
co-created, 8–9
new rhythm of, 148–58
self- see self-regulation
ventral vagal, 57
regulator(s)
music as, 113
relational system
autonomic nervous system as, 85, 228
relationship(s)
importance of, 26–28
parent–child, 27–28
perception of safety in development of, 30
resilience, 158–66, 166f
building, 164–65, 166f, 281
defined, 17, 37, 158
described, 147–48
as emergent property of ventral vagal state, 164, 280
exercises, 159–66, 166f
HRV and, 159
low, 69
shaping of, 159
visual art and, 51
resilience routine(s)
creating, 164–65, 166f, 280–81, 281f
resilience routines exercise, 164–66, 166f, 280–81, 281f
background, 164
steps in, 164–65, 166f, 280–81, 281f
tips for, 166, 166f
resonance
autonomic, 169
respiratory sinus arrhythmia, 5–6
response(s)
labeling of, 42
rest
ability to, 94–95, 234–35
re-story exercise, 156–58, 274–75
background, 156–57, 274
steps in, 157–58, 274–75
tips for, 158
rethinking solitude, 91–96
exercises, 92–96
rhythm(s)
autonomic, 146–67 see also integrating new autonomic rhythms
regulation, 148–58
right degree of challenge, 105–8, 107f
exercises, 106–8, 107f
Romeo and Juliet, 73, 221
Roosevelt, F.D., Pres., 33
rules of reciprocity exercise, 171–73, 172f, 282–83, 283f
background, 171, 282
steps in, 171–72, 282–83
tips for, 173
Rumi, 166
safety
in anchoring, 47–50, 206–7
cues of, 22–23
danger vs., 21–23
neuroception of, 155
perception of, 30
tone of voice in, 113–14, 246
savoring
described, 96–98
practice of, 96–98
savoring snapshots exercise, 96–98, 236–37
background, 97, 236
steps in, 97–98, 236–37
tips for, 98
self(ves)
connecting to something greater than, 178–86
self-compassion, 181–84, 291
benefits of, 38
sample statements for, 184
ventral vagal–powered attitude of, 38
self-compassion practices
benefits of, 139–40
self-criticism
negative aspects of, 38
self-reflection
in solitude, 91
self-regulation
ability for, 3, 28
co-regulation in, 31–32
self-transcendent emotions, 178
sense of belonging
to group, 170
sense of companionship, 30
sense of well-being
playfulness and, 88, 90, 230
Seuss, Dr., 88, 230
Shakespeare, W., 73, 221
shape
in BASIC framework, 36
shaping autonomic nervous system, 104–45
exercises, 106–45
glimmers and glows, 108–12
right degree of challenge, 105–8, 107f
shaping through breathing, 124–31
shaping through environment, 132–39
shaping through movement, 117–23
shaping through reflection, 139–44
shaping your story through sound, 112–16
small shifts in, 147
shaping personal progress tracker, 200–1
shaping through breathing, 124–31
exercises, 125–31
shaping through environment, 132–39
exercises, 133–39
shaping through movement, 117–23
exercises, 117–23
shaping through reflection, 139–44
exercises, 140–44
shaping your story through sound, 112–16
exercises, 113–16
“sharing at the autonomic level,” 8–9
short stories
autonomic, 74–76, 222 see also autonomic short stories exercise
sigh(s), 131–260
sighing
benefits of, 131–260
sinoatrial node, 17
snapshots
savoring, 96–98, 236–37 see also savoring snapshots exercise
social connection(s), 30
physiology and, 168
purpose in, 26–27
social support vs., 30
social engagement, 191
continuum between survival and, 60–62, 61f, 215–16, 216f see also the continuum between survival and social engagement exercise
social engagement scale exercise, 62–64, 64f, 217–18, 218f. see also the social engagement scale exercise
social engagement system, 14–15, 62–64, 64f, 217
welcome and warning signals through, 85–86, 228
social environment
biology effects of, 168
social information
facial expressions in conveying, 86, 228
social isolation
perception of, 29
social support
perceived vs. received, 30
social connection vs., 30
social temperature, 29
solitude
creativity in, 91
defined, 32, 94
loneliness vs., 32, 92, 232
personal preferences around, 92–94, 232–33 see also personal preferences around solitude exercise
positive effects of, 91, 92
purpose of, 91
rethinking, 91–96
self-reflection in, 91
sound(s)
shaping your story through, 112–16
spaced learning
effects of, xxv
spirituality
in nature, 132
state(s)
autonomic see autonomic state(s)
statement(s)
“if-then,” 153–56, 272–73 see also create “if-then” statements exercise
stillness
attending to, 94–96, 234–35 see also attending to stillness exercise
described, 91
story(ies)
autonomic short, 74–76, 222 see also autonomic short stories exercise
awe, 186
of landmark moments, 43–47, 204
neuroception to, 24–25, 24f
re-story, 156–58, 274–75
shaping through sound, 112–16
tree, 56
support
social, 30
survival
connection and, 8
continuum between social engagement and, 60–62, 61f, 215–16, 216f see also the continuum between survival and social engagement exercise
in service of, 8–10
sympathetic jack-in-the-box, 45–46
sympathetic nervous system, 2, 10–15, 11f, 10f
temperature
social, 29
the art of befriending, 50–57, 55f
exercises, 51–57, 55f
the continuum between survival and social engagement exercise, 60–62, 61f, 215–16, 216f
background, 60, 215
steps in, 60–61, 61f, 215–16, 216f
tips for, 61f, 62
The Guernsey Literary and Potato Peel Society, 168
the music in your life exercise, 115–16, 247–48
The Polyvagal Theory in Therapy, xxv, xxvi, 50–51
therapy
polyvagal approach to, xxiii
the social engagement scale exercise, 62–64, 64f, 217–18, 218f
background, 62–63, 217
steps in, 63, 64f, 217–18, 218f
tips for, 64, 64f
the sound of your voice exercise, 113–15, 246
background, 114
steps in, 114–15
tips for, 115
Thoreau, H.D., 68
thought(s)
writing as awareness to, 139
Thurber, J., 148
tipping points, xxiv
Tolkien, J.R.R., 188
tone
vagal, 13
tone of voice
safety related to, 113–14, 246
trauma
and the ability to savor, 96–98
autonomic nervous system shaped by, 37–38
as chronic disruption of connectedness, 32
described, 7
trauma survivors
dysregulation in, 9
tree(s)
as metaphor, 53–54, 210
moving, 56–57, 212
tree metaphor, 53–54, 210
tree stories
steps and tips for writing, 56
UCLA Loneliness Scale, 31
understand your breath exercise, 126–28, 256–57
background, 126–27, 256
steps in, 127–28, 256–57
tips for, 128
vagal brake, 17
described, 159–63, 276–79
vagal brake exercise, 159–63, 276–79
background, 159–60, 276–77
steps in, 160–63, 277–79
tips for, 163
vagal tone, 13
vagus
primitive, 16
vagus nerve, 4
described, 12–13
van der Kolk, B., 41–42
vastness
in awe, 179
ventral vagal anchor(s)
described, 47, 206
portfolio of, 48–49, 207
variety of, 50
ventral vagal anchors exercise, 47–50, 206–7
background, 47, 206
steps in, 48–49, 206–7
tips for, 49–50
ventral vagal experience, 13–14
recognizing moments or micro-moments of, 96–98, 236–37
ventral vagal regulation, 57
ventral vagal space of your own exercise, 137–39, 264–65
background, 137, 264
steps in, 137–38, 264–65
tips for, 138–39
ventral vagal state
resilience as emergent property of, 164, 280
ventral vagal system, 2, 10–15, 11f, 10f, 191
attitude of self-compassion powered by, 38
described, 13
regulating influence of, 37–38
in well-being, 18
ventral vagal wise woman, 46
ventral vagus
activity of, 13
visual art
resilience effects of, 51
voice
sound of your, 113–15, 246
tone of, 113–14, 246
walking
labyrinth, 122–23, 252–53
in nature, 132
warning signals
social engagement system in, 85–86, 228
weather
autonomic, 57
welcome signals
social engagement system in, 85–86, 228
well-being
nature in, 132
playfulness and, 88, 90, 230
ventral vagal system in, 18
with gratitude exercise, 179–81, 288–89
background, 179–80, 288
steps in, 180, 288–89
tips for, 181
worksheet(s)
exercise, 203–93 see also specific exercises
writing
in autonomic tree awareness, 54–56, 55f, 210
as awareness to thoughts and feelings, 139
benefits of, 51
writing your reflections exercise, 140–41, 266
Yeats, W.B., 178