Rewire Your Stress Response.
Upgrade Your Life.

Equip yourself with evidence-backed protocols to cultivate calm, build resilience & increase aliveness. Our Spring Cohort kicks off on March 10th. (the recent Fall Cohort sold out)

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Join Alumni from these companies

Upgrade your nervous system capacity

Not only your brain, but your entire nervous system is neuroplastic — meaning that with practice you can transform your habitual stress response.

01

Reduce the half-life of reactivity

Increase the space between stimulus + response without relying on external substances.

02

Rewire maladaptive stress responses

Learn evidence-backed tools to increase your heart-rate variability (HRV)

03

Invest in burnout insurance

Recognize warning signs and cultivate tools to mitigate exhaustion and reclaim aliveness.

04

Go deeper than talk therapy

Mind-based therapies like CBT can provide temporary relief, however are insufficient to address underlying root causes.

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We don't actually experience the world—instead we filter reality through the state of our nervous system.

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What is dysregulation costing you?

When our nervous systems are dysregulated for prolonged periods of time, our capacity to be with stress diminishes — leading to symptoms that range from anxiety, emotional outbursts and hair-trigger reactivity to overwhelm, shut-down, lethargy and dissociation.

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Health impacts

75–90% of all doctor's office visits are for stress-related ailments — when unaddressed this will lead to severe chronic health conditions.

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Career consequences

Chronic stress causes nervous system fragility, leading to compromised decision making, degraded performance & ultimately, burnout.

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Relationship strain

Many great relationships end due to a lack of nervous system capacity, rather than a lack of love or not being the 'right person'.

Self-Assessment

Is your nervous system silently holding you back?

Take our zero-cost Nervous System Quotient self assessment to discover your NSQ score. Receive personalized practices to boost your lowest skill category.

4,857 founders, creatives, and high-performers have already completed this self-assessment.

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Nervous System Mastery gave me bite-size and actionable techniques for regulating my nervous system which I have consistently put into practice at least one 10-min-a-day since day one of the course. It’s like seeing the world in HD...

...I feel more connected and empathic towards others. I feel more grounded, I feel more in control of using the breath to calm myself down. %%Nervous System Mastery has essentially become the underpinning foundation for how I am redesigning my life around what I need as shown by how I feel. %% I would recommend it to everyone who is ambitious, who is leading teams, who wants to function well and who is interested in breathwork and the self.

Name Surname

Position, Company name

Nervous System Mastery gave me bite-size and actionable techniques for regulating my nervous system which I have consistently put into practice at least one 10-min-a-day since day one of the course. It’s like seeing the world in HD...

...I feel more connected and empathic towards others. I feel more grounded, I feel more in control of using the breath to calm myself down. %%Nervous System Mastery has essentially become the underpinning foundation for how I am redesigning my life around what I need as shown by how I feel. %% I would recommend it to everyone who is ambitious, who is leading teams, who wants to function well and who is interested in breathwork and the self.

Name Surname

Position, Company name

Nervous System Mastery is a powerful tool in the personal toolbox. It helps me be more present, grounded, and %%regulated as my energy goes through the ups & downs of running a startup...%%

Best of all, I have %%lifetime access to the course materials%% which lets me visit (and revisit) lessons to better incorporate them into my daily life.

Ben Kellie

Previously full-time Launch + Test Engineer at SpaceX, currently CEO at The Launch Co. a pioneering rocket ship launch startup.

“I can safely say this course is the %%single best investment I’ve made in my health and wellbeing%%.

The more I learn, the more I realise almost everything in life is connected to the nervous system and yet it took me more than three decades to learn how it works. It almost feels like %%I’ve unlocked cheat codes for the game of life%%.”

Jonathan Carson

Entrepreneur & Writer, sharing ancient wisdom & modern science at the now

I finally have the language to describe what's happening inside me, to recognize the different states that I'm in. And I've learned that %%it's okay to feel any type of emotion%%, there are no bad ones; that crying is something to embrace and something healthy, as emotions flowing through me.

Julia Saxena

Director of Marketing at Forte Labs

Nervous Systems are foundational to everything we do - how we connect, how we respond, and how we create. %%This training is one of the highest leverage ways you can understand and then up-level your nervous system capacity.%%

Huge kudos to Jonny for creating one of the most thoughtfully designed courses I’ve ever been a part of.”

Simar Mangat

founder and CEO at Mana

"This course is life-changing and the materials are so much richer than I could have imagined. It took me five years of therapy to realize the importance of managing my nervous system.

I might make Nervous System Mastery a requirement for my portfolio founders. %%I plan to recommend this to every founder and VC I work with.%%"

Julie Fredrickson

Former Founder & Investor at Chaotic Capital.

What you will learn

Watch the video below to experience how your life will radically shift. You will gain mastery over a full stack of tools to integrate into your everyday life — leading to deeper relationships, sustainable focus, and rejuvenating rest.

01

The R.I.S.E. Framework

Learn the three core skills required for discerning and then rising out of reactive states to live with greater intentionality.

02

The A.P.E. Protocol

A practice that incorporates the three lenses of ‘Awareness’, ‘Posture’ and ‘Emotion’ to cultivate interoceptive (internal sensing) awareness.

03

Non Sleep Deep Rest (NSDR)

Guided body-scans invoke a hypnagogic state — the threshold between alpha & theta waves to flush cortisol and adrenaline from the system.

04

Somatic Surfing

A foundational technique for working skillfully with repressed feelings and learning to embrace the full spectrum of your emotional experience.

“I’ve been meditating for the last 15 years. However, nothing had as much impact on my well-being as the last few weeks with Nervous System Mastery”

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Gytis Labasauskas, VP of Growth at Greatness App.
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Jonny Miller Meditating
Meet your instructor
Hi, I'm Jonny

My journey into nervous system mastery began when my fiancée suffered an anxiety attack that led to her taking her own life.



In the years since, I’ve invested tens of thousands of dollars and half a decade exploring my nervous system — extended meditation retreats, nature based vision quests, neurofeedback clinics, psychedelic ceremonies, hundreds of breathwork journeys, and ten days in a dark room.



Alongside this inner journey, I spent thousands of hours researching, training, and mentoring high-performers — from the CEO of a rocket ship company to startup founders recovering from burnout to busy parents attempting to stay afloat amidst the chaos of raising a family.



This training is my attempt to distill the essence of what I’ve learned and curate the most effective evidence-based practices that I’ve encountered. I truly hope that it will support you on your own inner journey of reclaiming agency and aliveness in your professional and personal life.

Jonny Miller
Nervous System Mastery, Instructor

The five-week curriculum

The theory and protocols we share are rooted in findings from highly curated peer-reviewed studies and literature reviews — which have been distilled for ease of learning and implementation.

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01
Week 1
Nervous System Fundamentals
Week 2
Interoception vs. Reactivity
02
03
Week 3
Shift Your State
Week 4
Master Your Emotions
04
05
Week 5
Environment Redesign
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Nervous System Mastery gave me bite-size and actionable techniques for regulating my nervous system which I have consistently put into practice at least one 10-min-a-day since day one of the course. It’s like seeing the world in HD...

...I feel more connected and empathic towards others. I feel more grounded, I feel more in control of using the breath to calm myself down. %%Nervous System Mastery has essentially become the underpinning foundation for how I am redesigning my life around what I need as shown by how I feel. %% I would recommend it to everyone who is ambitious, who is leading teams, who wants to function well and who is interested in breathwork and the self.

Name Surname

Position, Company name

Nervous System Mastery gave me bite-size and actionable techniques for regulating my nervous system which I have consistently put into practice at least one 10-min-a-day since day one of the course. It’s like seeing the world in HD...

...I feel more connected and empathic towards others. I feel more grounded, I feel more in control of using the breath to calm myself down. %%Nervous System Mastery has essentially become the underpinning foundation for how I am redesigning my life around what I need as shown by how I feel. %% I would recommend it to everyone who is ambitious, who is leading teams, who wants to function well and who is interested in breathwork and the self.

Name Surname

Position, Company name

"Nervous System Mastery opened a door to a space that I barely knew existed. And now that I do, my life is the better for it.

%%This program is going to positively impact me for years to come.”%%

Brian Portnoy

Founder of Shaping Wealth and author of ‘The Geometry of Wealth’.

Nervous System Mastery gave me bite-size & actionable techniques for regulating my nervous system which I have consistently put into practice at least one 10-min-a-day since day one of the course. %%It’s like seeing the world in HD.%%

Nervous System Mastery has essentially become the underpinning foundation for how I am redesigning my life around what I need —as shown by how I feel.

Caryn Tan

Learning Designer + Creator Economy Advocate

“I remember the first time I consciously guided my nervous system away from a flight-or-fight response. It was in an argument with someone I loved. Because of this, I was able to choose a creative response. %%It changed both of our lives%%.

I'm going to buy the next five courses Jonny creates. That's how good this was.”

Erick Godsey

Coach at Fit for Service, specializing in Behavior Change, Internal Family Systems and Depth Psychology

%%Nervous System Mastery is the most powerful thing I've ever done for personal growth%%. I had previously explored breathwork, meditation, therapy, and other approaches, but always felt like something was missing and %%this course connected the dots in a transformative way.%%

Sam Sager

Entrepreneur specialising in Systems of Self-Renewal.

"Nervous system regulation was the single biggest gap in my toolkit as an entrepreneur. %%After 17 years of building companies I cannot believe that I never trained in this discipline until just now.%%

Jonny's course is an amazing primer for a life-long skill that every human on earth needs to achieve balance and wellness."

John Ellison

Entrepreneur, Behaviour Design Facilitator, Podcaster & Regenerative Futurist

Your investment

Our upcoming Fall cohort runs October 7th — November 8th, 2024. Apply below to secure your spot (Spring cohort sold out)

Your Discount Code: 
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Essential —

One cohort pass to our flagship five-week live cohort. Can be taken a-sync from any timezone. The investment is 4x monthly payments of $350.

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Included
  • Access to pre-recorded core curriculum, guided audio protocols plus 30+ hours of content in the Masterclass Vault
  • Access to the alumni community in Circle and breakout discussion groups
  • Join 6x experiential live sessions facilitated by Jonny Miller to integrate nervous system skills
  • Join 9x live guest masterclass sessions from leading experts and practitioners
  • Practice live in weekly 'Relational Dojo’ sessions to assist with integration of protocols into daily life
  • Personalized support and Q&A access from Jonny for the cohort's duration
Most popular
Unlimited —

Our most popular package. Lifetime access to future cohorts. The investment is 5x monthly payments of $400.

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Included
  • Lifetime access to pre-recorded core curriculum,  protocols and alumni community
  • Lifetime access to 30+ hours of content in the Masterclass Vault
  • Join 6x experiential live sessions facilitated by Jonny Miller to integrate nervous system skills
  • Join 9x live guest masterclass sessions from leading experts and practitioners
  • Practice live in weekly 'Relational Dojo’ sessions to assist with integration of proocols into daily life
  • Personalized support and Q&A access from Jonny for the cohort's duration
1:1 Coaching —

For professionals, leaders or individuals seeking highly personalized protocols and 1:1 guidance. The investment is 5x monthly payments of $1000 (seats are limited to five individuals)

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Included
  • Everything in the Unlimited package with lifetime access to future cohorts
  • PLUS: Real-Time Support and voice memo feedback from Jonny
  • PLUS: 3x 60 minute personalized coaching sessions with Jonny Miller designed to accelerate your progress

Success stories

"Nervous System Mastery felt like discovering the missing piece of the puzzle. I remember thinking ‘this is ridiculously effective’."

Philip F.
Philip F.
Design & Behaviour Change Consultant.

"One aha-moment for me was the differentiation between top-down vs. bottom-up processing. Never could I have thought that you can control your body/chemistry and therefore your thoughts.

I have improved my sleep and decreased my symptoms of a dysregulated nervous system by a lot. I have learned to pay attention to my body much more than before, I have learned to break the cycle of stress activation where it arises, either in the thinking brain, or in the survival brain (neuroception). I have lost the fear of stress activation, since I can now interpret it and also regulate it."

Dimitris Kosmidis
Dimitris Kosmidis
Snr Product Manager, Amazon Alexa

"Just wow. This course changed my life. Experiencing, first-hand, how the world shifts depending on the state of my nervous system was incredible. Why wasn't I taught this in school?!

Learning I have the ability to change my nervous system, not through my brain, but through movement, and eating, and who I'm spending time with, and processing emotions. Fucking wild! I feel like I've been given a superpower.”

Brad W Morris
Brad W Morris
Investor Thinker & Community Specialist

"This course is a gift that keeps on giving.

At the risk of sounding redundant, I’ll say it again and again. From the bottom of my heart thank you for putting this course on offer to the world."

Christina Fedor
Christina Fedor
Startup Founder & Writer

"This course should be a requirement if you are a human with a nervous system. It will peak your curiosity, give you lots to play with, and transform your experience with your body in the world.

My life is different now that I feel that I am willing to let my nervous system move through its full range without fear, knowing that I have tools to bring it into balance. Unexpected benefits might include shifts in perspective, improved emotional intelligence, and a wider window of tolerance to stress. Life in general feels freer and easier to navigate with the knowledge, protocols, and better interoception."

Laura Karpinski
Laura Karpinski
Founder of Align.Move.Breathe

"Nervous System Mastery has been truly life-changing. I'm feeling much more at ease after the course, which not only feels great but has a major positive impact on my family as well. I'm also more excited than I've been in years.

It's the most wonderful science-backed practical course for learning how our nervous system works and how we can get it to work with us rather than against us."

Rob Tourtelot
Rob Tourtelot
Co-Founder Pump Audio (acquired by Getty Images)

"I feel like I finally know what it means to be present through the feeling of being in my body.

Nervous System Mastery is a practical course on how to live a fulfilled life by being more present with your thoughts, emotions, and others."

Andrew Barry
Andrew Barry
Founder at Curious Lion Learning

"I feel less jumpy/edgy I give myself more time to do things/get places and I have better boundary setting; which all come with better knowing what I need to stay regulated.

Nervous System Mastery taught me how to better understand and read my own inner state and body's messages (stressed tired hyped up?) and how to self-regulate with proven practices and protocols. It gives you more choice and agency over how you're feeling. Plus I really appreciated the live sessions as an opportunity to have an experience with the material and digest and process what we were learning (not getting new content as main focus). To me, this made it WAY better than other courses I've taken."

Alex Mart
Alex Mart
CMT Bodyworker

Meet the masterclass guest lecturers

All students receive access to the Masterclass Vault which contains 30+ hours of actionable content from top-tier experts.

Joe Hudson

World renowned executive coach
Rapid-Fire Hot Seat Coaching

Conni Biesalski

Breathwork and somatics expert
The Art & Science of Functional Breathing

Nick Wignall PhD

Clinical psychologist, writer, and podcaster
Conquering Chronic Anxiety

David Jacko Jackson

Breathwork coach, Youtuber, and ex-Rugby player
How to optimize your breathing mechanics and biochemistry

Sofia-Jeanne Caring

Circling facilitator & occupational psychologist
An Experiential Introduction to Circling

Stephen Zerfas

Founder of Jhourney
Pressing the Bliss Button: Exploring MDMA-like Jhana states

Brett Kistler

BASE jumper and executive coach
Self-Regulating in High-Stress Situations

Tristan de Montebello

Founder of Ultraspeaking
Build Unshakable Confidence in Public Speaking

Eddie Ulm

Body therapist and neurotrauma lecturer
The Science of Touch and Leveraging our Physiology

Franziska Gonder

Somatic Leadership Coach
Parenting 101: How to Raise Regulated Children

Alex Olshonsky

Somatic therapist and co-founder of Natura Care
Sobriety + Psychedelic-Assisted Therapies

Michael King

Founder of Fire & Water Meditation Academy
Meditation Myth Busting and Effortless Living

Jesse J Anderson

Writer, speaker, and ADHD advocate
Practical Tools for Working with Adult ADHD

Doug Tataryn

Clinical psychologist and founder of the Bio-Emotive Framework
The Bio-Emotive Framework as a Path to Emotional Freedom

Explore the research studies behind the curriculum

The curriculum and protocols draw from a wide range of peer-reviewed research studies and literature reviews, combined with feedback loops from  hundreds of clients and students. These somatic tools have been tested and proven to be highly effective for nervous system regulation.

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Who this course is for (and not for…)

Our alumni range from Founders and Nonprofit CEOs to Firefighters, Indigenous Elders and curious humans from all walks of life and in all corners of the world.

Who it is for

Committed to putting in the reps

‘Knowledge is a rumor until it lives in the muscle’ — the neuroplastic rewiring arises from consistent repetition.

Embrace courageous curiosity

Those who lean into their vulnerable edge and explore uncomfortable sensations, experience outsized growth.

Being a scientist of your experience

There is no one-size fits all approach. A willingness to run experiments and receive feedback will create the most efficient learning experience.

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Who it is NOT for

Looking for a silver bullet

If you’re looking for something to magically fix your challenges, then this likely won’t be a good fit.

Seeking overnight transformation

Radical shifts are possible in a short period of time, however it requires showing up consistently to rewire deeply ingrained patterns.

Uncomfortable with change

If you’re resistant to change and prefer to stay within your comfort zone, that’s welcomed, but this course may not be for you.

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Hypothetically asked questions

Everything you need to know about the Nervous System Mastery course logistics, content and cost. Can’t find the answer you’re looking for? Please get in touch with Jonny here.

Thank you! Your submission has been received!
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Can I access the course materials forever, or only during the course?

Students who signup for the Essential package get access to join the next upcoming cohort (these run twice per year every Spring and Fall), and also get lifetime access to the pre-recorded content and live replay recordings. Participating in future cohorts will cost $600 thereafter.

Students who join the Unlimited package receive lifetime access to future live cohorts (twice per year) as well as lifetime access to the community and future updates to the curriculum and protocol library. We’ve had many many students participate in 4+ cohorts and mention that their personal experience of the materials deepens each time.

Course content

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What is the balance between theoretical learning and practical exercises?

Each week contains a blend of theory + practice. We aim to share the minimum amount of pre-recorded theory necessary to give sufficient context for the protocols. 

The weekly live sessions are designed to be almost entirely experiential (no-one enjoys passively being talked at for an hour), and we’ve found this also creates a more effective learning environment.

Course content

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⁠How does this program differ from other self-improvement or professional development courses?

This training is, as far as we are aware, one of a kind. 

In terms of content, the vast majority of personal development courses out there emphasize top-down or mind-based approaches such as mindfulness, visualizations, and cognitive reframes etc. These can be valuable but we’ve found that protocols which emphasize body-based approaches tend to be far more effective for both real-time regulation and addressing root causes (we call this paying off the emotional debt).

And in terms of approach, the curriculum has been designed to emphasize self-experimentation and consistent practice. We’ve intentionally made core materials available through pre-recorded audio, so they can be listened to whilst on a walk, or outside, rather than sitting behind a screen.

Finally, we’ve seen several students come for the materials but stay for the community, with over 1000 alumni students from all over the world (many hosting IRL meetups). There’s perhaps little else that will lead to lasting change than connecting with like-minded and inwardly curious students who are on a similar journey to you.

Differentiation

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Does it matter what time-zone I’m in?

The weekly live calls with Jonny will take place on Fridays at 10am PST. Attendance is optional. Roughly ~20% of past students are based in an Australian or Asian timezone and shared that they were still able to gain everything they needed from watching the recordings in their own time.

Questions for the Q&A are also submitted a-synchronously and all recordings will be shared so if you’re unable to attend it won’t have any detrimental impact on your learning experience.

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Time commitment 

What is the weekly time commitment required for the course?

If you are taking part in the live-cohort — we recommend setting aside a minimum of 2.5 hours per week for the 5 week duration of the course.

This includes:

- 45 minutes for the theory (delivered via pre-recorded audio) + workbook exercises

- 45 minutes for experimenting with the protocols

- 60 minutes for the Friday live sessions

If you have more time available to dedicate to learning, we encourage you to join a weekly 60 min small-group Relational Dojo practice session plus an optional 90 minutes the weekly guest masterclass session.

It is also verypossible to extend this out and take the course in a more self-paced fashion if this is your preferred style of learning or live in an Australian / Asian time-zone.

Time commitment 

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Is there a refund policy?

Yes. Sometimes you need to see something before you can fully decide if it's the right thing for you right now.

With that in mind, if you decide Nervous System Mastery didn't deliver on its promise for any reason within the first week, just let us know and we'll refund your full payment, no questions asked.

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Cost

I’m experiencing anxiety and/or panic attacks, will this course help?

Absolutely, as one study found, panic attacks don’t come out of the blue but that there are many cues that occur upstream of a panic attack — which can be noticed with sufficient interoceptive practice — allowing the panic attacks to be nipped in the bud before they occur.

In addition, training emotional fluidity will support with addressing underlying repressed emotions from which panic attacks arise — it’s possible to go beyond managing symptoms to addressing the root cause.

Effectiveness and outcomes

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Can I get the enrollment fee reimbursed?

Absolutely, a decent number of our students are able to get partial or full reimbursement towards the cost of this training. We have prepared a template here that you are welcome to use to send to your manager to make the process easy.

“Getting the cost of Nervous System mastery reimbursed by my employer was super simple thanks to the approval email template & auto generated invoices.”

– Stiven Skyrah, interdisciplinary designer

Cost

All

Are there any team discounts or scholarships available?

Yes, we offer team discounts on a 3+1 model which are available on an ad-hoc basis as are custom workshops. If this is something you’d like to inquire about for your team, please get in touch with Jonny here.

And in an attempt to promote nervous system literacy amongst those who may need it most, a few generous scholarships are available for healthcare workers, BIPOC individuals, and those who are experiencing financial hardship. If this sounds like you, please feel free to complete our scholarship application form here.

Cost

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⁠Is the program schedule flexible, and are live sessions recorded for participants who cannot attend?

All live sessions are recorded, with the replays shared within 24 hours. It’s common for many students to miss some sessions due to calendar conflicts, although we recommend attending as many live sessions as you can. Live sessions take place at 10am PST.

Time commitment 

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What are the Relational Dojo Sessions?

These weekly sessions, hosted by our alumni, are designed to be a dojo arena for practicing the three fundamental skills of interoceptive awareness, self-regulation, and emotional fluidity. 

Inspired by relational practices like circling and t-group, these sessions are designed to accelerate the progress and integration of nervous system mastery skills into everyday life.

Course content

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I’m recovering from burnout, will this course help?

Absolutely, this course has been designed after working 1-1 with coaching clients who have been recovering from varying degrees of burnout.

In the meantime, you might also find this Emotional Resilience Wiki to be a helpful resource.

Effectiveness and outcomes

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What scientific research or evidence backs the effectiveness of the techniques taught in the program?

The curriculum and protocols draw from a wide range of peer-reviewed research studies and literature reviews, combined with the feedback loops from working with hundreds of clients and students. These somatic tools have been tested and proven to be highly effective for nervous system regulation. Read the studies

Effectiveness and outcomes

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I have ADHD, will this course help to manage my symptoms?

Yes, approximately 10-15% of our students identify as neurodivergent. Studies have shown that improving interoceptive capacity and emotional regulation are highly effective for mitigating ADHD symptoms. We also have breakout discussion threads and expert guest speakers for diving deeper.

Effectiveness and outcomes

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⁠What methods or tools are used to assess progress throughout the course?

We’ve started to use the nervous system quotient (NSQ) self-assessment to capture as much data as possible (in addition to our pre-course and post-course surveys), to quantitatively track progress made by our students.

Effectiveness and outcomes

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Do I need a wearable to measure my HRV?

Whilst not essential, this is advised as heart-rate variability (HRV) is an excellent proxy measure for the resilience of your nervous system. In addition, it is also helpful to gauge resting heart rate, respiratory rate and sleep quality.

To enable more precise tracking of outcomes, we recommend investing in one before the course — Whoop Band, Oura Ring, HeartMath, and Apple Watch are all excellent for the purposes of this training.

Prep

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⁠Is there a community aspect to the course, such as opportunities for participants to interact with each other and the instructors?

Yes, the community is a core aspect of the training. We have a vibrant and active community of current and returning students, along with many opportunities to both share your own experience as well as learn from the real-time insights of others on a similar path.

Community

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Is there anything I should do or read before starting the program to be better prepared?

Great question! Yes, we have a recommended reading list as well as this Spotify playlist containing 20 curated podcast episodes that all relate in some way to the course curriculum. 

In addition, be sure to block off time in your calendar during the cohort — setting aside ideally 45 minutes for the pre-recorded content, 90 minutes on Wednesdays and 60 minutes on Fridays, to make the most of the cohort.

Prep

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FIVE TO THRIVE

5-Day Nervous System Upgrade

A zero-cost email course sharing science-backed tools for nervous system regulation in just five days.

Thank you! Your submission has been received!
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Rising Moon
Jonny Reading
Final Word From Jonny
An invitation to reclaim your attention

The type of attention that we pay in the world is a profound act. Imagine listening to your nervous system, attending to your senses as if they were playing an exquisite piece of music.

The receptiveness changes the quality of the nervous system. This curriculum is based on a radical idea—that your experience of reality depends upon the quality of your attention.

And the quality of your attention depends upon the state of your nervous system, which depends on your ability to get out of your head and into your body. Why does this matter? Well many of us feel that that the world is fragmented and not exactly heading along the right track—but we rarely admit to our own role in this.

Whilst it is no-one's fault that there was a lack of societal education in our culture, what is clear is that the root cause of acting from unconscious anger, lack of empathy and all fear-based human behaviour (mine & yours) stems from a lack of collective nervous system regulation.

When both you and I feel empowered to own full responsibility for our emotional state, truly embody the practices that reconnect us to ourselves and tend to our neuronal hard-wiring – we are taking a meaningful step towards reconnecting society & healing our planet.

I hope you will consider joining me in this fascinating deep dive into our primal conditioning & explore who you might become on the other side.

Jonny Miller
Week 1

Nervous System Fundamentals

1.1 Intro

What is Nervous System Mastery?

1.2 Context

Jonny’s Story

1.3 Theory

The R.I.S.E. Framework

1.4 Theory

Three Operating Modes

1.5 Exercise

Mapping Your Modes of Being

man
Week 2

Interoception vs. Reactivity

2.1 Theory

The Art + Science of Interoception

2.2 Theory

Two Types of Reactivity

2.3 Reflection

Somatic Freediving

2.4 Theory

Daily ‘A.P.E.’ Training

2.5 Protocol

A.P.E. Exploration

2.6 Theory

Non-Sleep-Deep-Rest (NSDR)

2.7 Protocol v1

Afternoon Non-Sleep-Deep-Rest NSDR Practice (15 mins)

brain
Week 3

Shift Your State

3.1 Theory

Self-Regulation Strategies

3.2 Theory

Three Ways to Shift Your State

3.3 Theory

How You Breathe = How You Live

3.4 Protocol

Catch Reactivity with the 3 C’s

3.5 Theory

If [THIS] then [REGULATE]

3.6 Protocol

7 Minutes to Calm

3.7 Story

Thawing Dorsal Shutdown

brain
Week 4

Master Your Emotions

4.1 Theory

Emotional Neuroscience 101

4.2 Theory

Exploring Emotional Debt

4.3 Theory

Un-kinking the Hosepipe of E-Motion

4.4 Principles

Set & Setting

4.5 Protocol

Somatic Surfing

4.6 Practice

Write a Letter

4.8 Assignment

The NSM Edge Challenge

emotions
Week 5

Environment Redesign

5.1 Theory

Lao Tzu’s Hollow Pot

5.2 Theory

Exteroceptive Audit

5.3 Exercise

Design Your Sleep Sanctuary

5.4 Design

Morning + Evening Rituals

5.5 Journal

Reflecting Forwards

environment
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