How to Befriend Your Nervous System Using Polyvagal Theory
Paperback Book
Paperback Book
Sounds True eReader (Immediate Access)
The breakthrough science of Polyvagal Theory reveals that we can consciously shape and self-regulate our nervous system to become more resilient, calm, and connected. Now expert teacher Deb Dana offers a down-to-earth guide to transform your understanding of your body—and use everyday practices to anchor yourself in safety and confidence.
Full Description

Discover your body’s neural pathways to calmness, safety, and connection. 

An intense conversation, a spat with a partner, or even an obnoxious tweet—these situations aren’t life-or-death, yet we often react as if they are. That’s because our bodies treat most perceived threats the same way. Yet one approach has proven to be incredibly effective in training our nervous system to stop overreacting and start responding to the world with greater safety and ease: Polyvagal Theory.

In Anchored, expert teacher Deb Dana shares a down-to-earth presentation of Polyvagal Theory, then brings the science to life with practical, everyday ways to transform your relationship with your body. Using field-tested techniques, Dana helps you master the skills to become more aware of your nervous system moment to moment—and change the way you respond to the great and small challenges of life.

Here, you’ll explore:

  • Polyvagal Theory—get to know the biology and function of your vagus nerve, the highway of the nervous system
  • Befriending Your Nervous System—attune to what’s going on in your body by developing your “neuroception”
  • Using Your Vagal Brake—discover key techniques to consciously regulate the intensity of your emotions
  • Connection and Protection—learn to recognize and influence your internal cues for safety and danger
  • Your Social Engagement System—find ways to create nourishing relationships with others and the world around you
  • Practices and guidance to gently shape your nervous system for greater resilience, intuition, safety, and wonder
Through guided imagery, meditation, self-inquiry, and more, Anchored offers a practical user’s manual for moving from a place of fear and panic into a grounded space of balance and confidence. “Once we know how our nervous system works, we can work with it,” teaches Deb Dana. “We can learn to access an embodied, biological resource that is always present, available, and there to guide us toward well-being.”


Format Details
Paperback Book eBook
Contents Paperback Book (208 pages) eBook (208 pages)
Dimensions 6 x 9 inches
Product Code BK06090 BK06090W
ISBN Number 978-1-68364-706-5 978-1-68364-707-2
Shipping and Returns

Shipping (US and Canada Only) calculated at checkout.

See Return Policy

100% Sounds True Guarantee

We stand by our products. Learn more
Deb Dana

About Deb Dana

Deb Dana, LCSW, is a clinician and consultant specializing in using the lens of Polyvagal Theory to understand and resolve the impact of trauma and create ways of working that honor the role of the autonomic nervous system. She is a founding member of the Polyvagal Institute and lectures internationally. She is the author of several books, including Anchored and Polyvagal Exercises for Safety and Connection. For more, visit

Author photo © Portland Photo Company