The Vagus Nerve Protocol by Adele Payne

Simple Daily Exercises to Reset Your Nervous System, Release Stress & Inflammation, and Finally Sleep, Digest & Breathe Freely Again

You may think your willpower is to blame, but anxiety, exhaustion, and that ever-present sense of being “on” come down to one thing: your nervous system. No matter how many supplements you try or how disciplined your routine, shallow breath, knotted stomach, and restless nights all signal that your body is stuck in survival mode—and it’s crying out for safety, not more effort.

Enter the Vagus Nerve Protocol, a gentle, science-backed roadmap for rewiring your body’s response to stress. Over 28 days, you’ll rebuild vagal tone through simple practices—breathwork, posture adjustments, sound, and micro-movements—that shift you from fight-or-flight into calm. You’ll learn why digestive distress and fatigue are symptoms of nervous system dysregulation, how the vagus nerve influences everything from mood to immunity, and which nutrition and daily rituals truly support lasting healing.

This isn’t another to-do list; it’s a transformation toolkit. Each day brings a bite-sized action to co-create safety with your body—no apps, no marathon meditations, no perfection required. Rooted in modern neuroscience and timeless wisdom, the protocol teaches you to partner with your body, so you can wake up clear, energized, and truly at ease—because lasting healing begins when you soothe your nervous system, not battle your mind.

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Excerpt from The Vagus Nerve Protocol © Copyright 2025 Adele Payne

The Real Problem Isn’t You. It’s What You Were Never Taught.

Most of us were never taught how our nervous system works — let alone how it drives our emotions, digestion, energy, sleep, immunity, and focus.

We were taught to manage symptoms, suppress reactions, and “power through” exhaustion.

We were told to control our thoughts, when in reality, our thoughts are being shaped by our state.

You can’t mindset your way out of a body stuck in fight, flight, or freeze.

You can’t force calm in a system that hasn’t felt safe in years.

And you can’t truly heal until your body understands that the danger has passed — and that it’s finally safe to let go.

That’s what this book is about.

This isn’t another book full of theory and vague tips.

It’s a practical, science-informed protocol to help you reconnect with the part of you that knows how to heal — your nervous system.

And it starts with one small shift:
Stop blaming yourself for how you feel.
Start working with the system that governs it all.