I knew of the importance of our nervous system but have never actually "studied" it. That's why this title cough my eye. And it did turn out to be a really helpful guide. It made me understand myself better and introduced new perspectives. That said, I thought it got a bit repetitive in places. Instead, it could have gotten more in depth with certain approaches.

Overall, a valuable guide with exercises to help you understand yourself better.

I love a good workbook, and this one is pretty solid. Deb Dana, an expert in this field puts together the information on polyvagal theory in a very informational and helpful way. Through pictures, graphs and personal narrative the reader will be able to understand the theory and come away with some great tools to use overtime.

Thanks to NetGalley and Soundstrue publishing for the ARC!

In this polyvagal theory workbook, clinician and author Deb Dana presents the different elements of the nervous system alongside practical exercices. By understanding the elements of hierarchy, neuroception and go-regulation and bringing the unconscious into our awareness, we are then able to better control our actions (reflecting rather than reacting).

Some of the activities felt slightly repetitive but, as the author explains, they are not meant to be undertaken at the same time. The idea is instead to dip in and out of the book as needed. I've already picked up some ideas to use with my kids!

Thank you to Netgalley and Sounds True Publishing for providing me with a digital copy of this book in exchange for an honest review.

Thanks to the publisher and Netgalley for this eARC.

Deb Dana’s The Nervous System Workbook is an invaluable resource for anyone looking to understand and regulate their nervous system using the principles of Polyvagal Theory.

This practical guide is designed to help readers ease anxiety, find safety, and reconnect with themselves through a series of accessible exercises and reflections.

Dana, a leading expert in Polyvagal Theory, begins with a layperson-friendly overview of the theory, making complex concepts approachable and understandable. She explains how our nervous systems respond to stress and trauma, and how these responses affect our emotions, behaviors, and relationships. This foundational knowledge sets the stage for the workbook’s practical exercises, which are designed to help readers tune into their body’s signals and develop strategies for self-regulation.

The workbook is structured around more than 50 short practices and exercises that cater to different learning styles and needs. These exercises range from simple breathing techniques to more involved reflections on personal experiences and relationships. Dana emphasizes that there is no one-size-fits-all approach; instead, she encourages readers to explore and discover what works best for their unique nervous systems.

The Nervous System Workbook excels in its interactive nature. QR codes throughout the book link to bonus audio practices guided by Dana herself, providing an additional layer of support and engagement. This multimedia approach enhances the learning experience, making it easier for readers to integrate the exercises into their daily lives.

Dana’s writing is compassionate and encouraging, creating a sense of safety and trust that is essential for this kind of work. She acknowledges the challenges of dealing with anxiety and stress, and offers practical, evidence-based tools to help readers navigate these difficulties. Her approach is both scientific and deeply human, reflecting her extensive experience as a clinician and consultant.

The Nervous System Workbook is a comprehensive and user-friendly guide that empowers readers to take control of their mental and emotional well-being. Deb Dana has crafted a resource that is both informative and practical, with exercises that are easy to follow and effective.

For anyone interested in Polyvagal Theory or looking for ways to manage anxiety and stress, this workbook is a must-have.

If you're like me and have a general understanding of the nervous system but don't exactly know how it works - this workbook provides a great overview of what the nervous system is and how to manage it. As someone who is anxious, utilising a workbook such as this is beneficial in feeling 'in control' and developing an understanding behind the reasoning. Whilst I didn't read this book cover to cover, I took the information I felt was beneficial to my understand and used it to understand how to regulate the nervous system. Understanding the perspective of the author and the foundational knowledge / research she has contributed is important in a non-fiction, to ensure you're knowledgable about potential bias. Deborah Dana explains her education and exposure to the topic early on in the workbook and references back to the Polyvagal theory as the foundation for this workbook. Whilst I believe this workbook is useful and has definitely developed my understanding of the nervous system, I felt the activities could have been more varied. I found myself describing and drawing a lot and sometimes didn't find this to be beneficial. Perhaps it's just my preference or style of learning but I believe incorporating various different approaches to activities could be a great way to hold attention and encourage learning.
Overall, a great, approachable workbook with well thought-out/researched discussion.

I found this workbook incredibly helpful. As someone who deals with chronic stress and anxiety, I appreciated the practical strategies it offered. The activities were straightforward yet engaging, prompting deep reflection and valuable insights. I particularly enjoyed the section on the body’s "surveillance system" and how it explained our physical responses to stress and environmental triggers. This is a great resource for anyone looking to better understand and manage their stress in daily life.

I really enjoyed this workbook. As a naturally anxious person trying to navigate this stressful world I can appreciate the practical application found in this book. The activities were engaging yet simple, thought-provoking and insightful. As a human body biologist I can also appreciate the science that backs the approach. I can’t wait to get my hands on a physical copy to really dive in.

Thank you NetGalley, the publisher and the author for this ARC! A great resource for guided “homework” on bettering yourself.

This workbook feels like it’s designed to accompany another book that explains the science (if any exists) behind polyvagal theory, as well as the purpose of these exercises. The book is very touchy-feely, and the exercises so juvenile.that I would have thought this was a children’s book if it weren’t for the advanced language.

The concepts in the book seem naive to me. It’s not possible for mortal humans to get to a place of safety. From the moment egg meets sperm, we’re in the process of dying. Death might come from normal aging or sudden trauma, but it could come at any moment. Encouraging people to seek a mirage of safety seems irresponsible to me. I don’t see how it can be effective to try to lull people into a delusion.

Thanks, NetGalley, for the ARC.

A really nice tool to have for clients! Informative and helpful! The fact that it gives an in depth background then breaks it down into two parts is clever.

So I've been reading a lot of arcs through Netgalley recently, but none of them have touched me in the soul like this one. It probably helps that one of my special interests is nervous system regulation, but because of that I can be also really harsh on nervous system workbooks. This one is 5 stars for me. I really took my time with it over the past few weeks I've had the arc.


This workbook did a really good job not to demonize any states of regulation. I particularly enjoyed the writing a letter thanking my flight or flight system for keeping me safe in moments I truly needed it. It's nice to see that function in that light when you have a sensitive nervous system.


My only critique is that for some of the exercises I got examples from the writer and some I did not get examples. And the activities I did not get examples left my brain a little blank which is common with people with dysregulated nervous systems. So, definitely my only frustration.


That being said I 1000% plan on actual buying this with my real money. I work at a library where I am swimming in books, so I don't buy books often. This one just felt really helpful for me the last couple of weeks as I went back to it. I'd love to sit down with my own copy, and fill out the pages.

i didn’t love this. descriptions were good but activities felt very childish and repetitive. would likely not purchase if i happened upon it in a bookstore.

As a chronic anxiety sufferer (complete with catastrophization!) this book was a really interesting way to reframe my body's chronic panic response. I did not know much about Polyvagal Theory and the introduction to the concept was well written and accessible. The background provided a good structure for working through the responses to each level of regulation. The exercises were "easy" in that they can be done in small chunks without having to commit to hours of navel gazing per chapter. For those of us who want to regulate better, but find "homework" an unmanageable challenge, this is perfect. You can spend five minutes for a quick check in, or journal extensively...this format works for any therapeutic style. I have not done all the exercises, but the few I did try out served their purpose well and got me framing my anxiety response in a new way. While I would love a deep dive on the theory and research (there seems to be some debate as to how far the theory can be taken into practice, though that is true for most forms of therapy, so we shall carry on I guess), this workbook provides and excellent foray into practice that can be started right now, when you need it and in any variation that you need it.

If you're ready to ease anxiety, cultivate safety, and deeply connect with yourself, The Nervous System Workbook by Deb Dana is your ultimate guide. This powerful resource breaks down Polyvagal Theory into practical exercises that help you regulate your nervous system and find a sense of calm in everyday life. Through insightful reflections and hands-on activities, you’ll learn to harness the wisdom of your body, manage stress, and invite more peace into your daily experience. Whether you're healing from trauma or simply seeking balance, this workbook offers invaluable tools to navigate life's challenges with ease. I highly recommend it for anyone looking to build resilience and reconnect with their inner calm!

Really loved the breakdown of the surveillance system and examination of our physical response to stress and our environment. The book leaves readers with a great and digestible toolkit for stress and self regulation

This is such a great workout to help with nervous system regulation and learning more about the Polyvagal Theory. Thanks to NetGalley and Sounds True Publishing for the eARC. As someone who is in therapy this has been a helpful addition to do on my own as "homework." I found this workbook to really informative, while also allowing me to really step back and think about my answers and how I would respond. I really appreciated that the author, Deb Dana, filled in her own examples on the blanks. This really helped me get a feel for how to get into the mind frame for each question. This is a book I plan to keep on hand not only for the information, but to revisit as my answers change in the future!

Highly recommend this workbook! I love Deb Dana and everything about her work. Though I had prior knowledge/passion around polyvagal theory when starting this workbook, I would say that, as intended, this workbook is accessible to anyone, no matter their level of understanding of polyvagal theory. Deb Dana has a very poetic way of writing and the science is explained intuitively. I really appreciated the flow and progression of the questions/prompts. The embodiment of the prompts also helped me integrate the concepts more deeply. This workbook is more of a bottom-up approach, whereby you're looking at how the nervous systems impacts your emotions/thoughts (versus a top-down approach, which might focus more on your thoughts). As a clinician, I can see this being very useful in session with clients.

Thank you NetGalley and Sounds True Publishing for this ARC!