π Hello and a heartfelt welcome to your Nervous System Mastery course onboarding!
To make this process as simple and nervous system-friendly as possible, please follow the outlined steps below π
Please aim to set aside roughly half an hour this week to complete all of the onboarding steps below. By following these, you'll stay organised, notified and be properly equipped for the journey to come.
If you have questions about any of the steps below, do not hesitate to reach out via the support email and a member of the NSM team will get back to you within 24 hours.
Onwards!
βJonny
π Essentials
We will be experiencing a lot together over this 5-week course, so it's important that you feel prepared. Read 'How to Take this Course' (linked below) to maximise your time, energy and investment before doing anything else.
The majority of the course content is delivered via the private podcast (please set aside time to listen to these) however there are two types of events that are important to have on your calendar.
Use the links below to RSVP and integrate into your calendar management platform. You will always receive email notifications prior.
Live Sessions //
- NSM Kick-Off Session // October 18 (Mon), 3pm-4pm GMT+8
- NSM Live Q+A Series // Alternating weekly between Wednesdays 9.30am GMT+8 (best for US timezones) & Thursdays, 3pm-4pm GMT+8 (best for European timezones)
- NSM Breathwork Journey // One-off 90 minute breathwork journey.
- Breathwork Journey #1 β Nov 9 (Tuesday), 6:30pm Pacific Time β (best for US timezone based students)
- Breathwork Journey #2 β Nov 11 (Thursday), 8am GMT (best for European timezone based students)
- NSM Closing Session // Nov 22 (Mon), 3pm-4pm GMT+8
Depending on your timezone you can sign up for one or both. You must register for this on the registration page linked below ahead of time.
It is highly recommended that you register for the Entire Series of the Live Q+A even if you're unable to join all of them live.
π Your Weekly Flow
π¨βπ Theory episodes // each Monday morning the core theory podcast episode will be released to your private RSS feed (link below). Course notes will also be added weekly to the Course HQ to review (but not a substitute for listening).
π« Protocol episodes // also published every Monday morning listen to the guided protocol episode and aim to practice daily for the entire week.
β Your Questions: you can submit questions at anytime via our community Discord server (see step 4 below) in the #no-stupid-questions channel. These will be answered during live Q&A each Wednesday or Thursday (recordings of this will be shared the following day if you cannot make the live zoom)
π Assignments: Weekly Typeform assignments embedded in the course notes page are due on each Friday.
All of the theory and protocols will be shared via this private podcast feed. Once you click this link you will be subscribed and you will be able to listen to all of the lessons through your preferred podcast app or player (need help
Click >> this link << to subscribe to our private NSM podcast
Need help? Go here or scan the QR code below...
We're using an app called 'Discord' as our community platform. Don't worry if you've never used it before, it's similar to Slack but way more fun and better suited for study groups and collaborative learning.
It's recommended that you download the Discord desktop + mobile app for a more intuitive experience than navigating from a web browser.
The first thing to do once you've joined is navigate to the #introductions channel and upload a video to say hi to the fellow students.
Click >> this link << to join our private Discord community server.
You have each been grouped into learning pods AKA 'co-regulation crews' of 3-4 fellow explorers (in similar time-zones) of this journey into an embodied understanding of the nervous system.
>> Click this link << to find your assigned groups
- First, read this short 'Self-Assessment Guide' for context as to what the purpose of this self-assessment is and how to make the most of it.
- Then, once you've read the above link, please find a link to complete your assessment here (also embedded below)
πββοΈ Recommended Extras
There are a handful of products that will enhance your course experience and long-term mastery of the material. These have been carefully selected based on research as well as my own experiences.
There are multiple options to suit a variety of budgets. Please note that none of these products are mandatory for completing this course or beginning mastery of the nervous system. They are simply possible enhancements and things for you to experiment with for yourself.
All items should be readily available across the US and Europe but might require creativity in other parts of the world (e.g. here in Bali!)
1. β A wearable to track Heart Rate Variability (HRV)
Why: An incredibly effective tool for HRV + sleep tracking (know why it is you feel the way you do). It's expensive but honestly in my opinion well worth the investment.
Recommendations:
- Most Recommended: The Εura Ring // $299+
The most sophisticated and minimalist health tracker that I use daily. This will come in handy for tracking sleep, Resting Heart Rate, HRV, breathing rate and more.
- Alternatives:
- Apple Watch // $199+
- Fitbit Sense // $329
- Whoop 3.0 // Varies + $30 Monthly Subscription
2. π€ Mouth tape
Why: For nasal breathing at night. See this Medium post from Patrick McKeown for a full breakdown of the numerous benefits.
Recommendations:
- SomniFix Mouth Tape
- You can also use any thin, super sticky medical tape from your local pharmacy (I actually prefer this)
3. π Blue-blocking glasses (amber-tinted)
Why: For evening screen-viewing or artificially lit rooms. You'll want to find a pair with amber-tinted lenses, not clear ones to reduce the maximum amount of blue light coming through.
Recommendations:
- Amazon ($-$$ - variety of styles)
- BlueBlocker ($$ - classic styles)* β use code "NSM15"
- BLUblox Sleep+ ($$$ - modern styles)
4. πΆοΈ Quality eye mask
Why: to use for non-sleep-deep-rest (NSDR; look for a pair with indents for the eyes to reduce direct pressure on the eyelids or eyelashes.
Recommendations:
- Amazon ($-$$)
- You can also use a light piece of fabric over your eyes instead
5. π΅ Binaural Beats
Why: Binaural beats are an evidence backed audio technology that promotes optimal brainwave states. Many tracks combine a blend of delta + theta waves that can be use to prepare for sleep, calm or focus during your day.
Recommendations:
- Cory Allen's beats for meditation (mp3 files) β there are many great tracks out there but Cory's are the best I've come across. I listen to the track called 'Bliss Fountain' and find it drops me into a deep state of presence during breathing practice. I should mention that Cory is also a friend and you can listen to our conversation together on the joyful absurdity of existence on the Curious Humans podcast here.
- Endel (iOS app) β of all the products out there, Endel has the most impressive scientific rigour and innovative collaborations, using patented technology creates soundscapes that adapt in real-time. It reacts to inputs like time of day, weather, heart rate, and location. I highly recommend checking out it out (as an Alan Watts fan I loved their 'wiggly wisdom' soundscape collaboration)
6. π₯Ά Chest Freezer (hardcore bio-hacking option)
Why: harnessing the power of the cold (thermogenesis) is one of the most effective and natural ways to increase your stress resilience, release dopamine, increase immune function and bolster your mental health. Many gyms now offer ice-baths in their recovery sections, but you can fairly affordably create your own home set-up (<$500).
I did this myself (whilst living in Mexico) and can say it was absolutely worth every penny.
Recommendations:
- Find yourself a chest freezer (I bought mine used from ebay)
- Follow this conversion tutorial (video) or this blog post (via Ben Greenfield) to seal the insides using silicon and install the timer to ensure it doesn't totally freeze.
Note: that products with * will pay NSM a small affiliate commission
If you're eager to dive into material about the nervous system before the class begins, you'll find trusted resources below (click the arrow to expand each section).
Please note that learning beforehand is not necessary. All information you need to know will be delivered to you inside the course.
- 'Emotional Resilience Report' by Jonny Miller + Jan Chipchase
- 'The Science of the Nervous System, Functional Breathwork Training and Our Sixth Sense of Interoception with Conni Biesalski' via Curious Humans
- 'Breathwork, the cure for anxiety?' via Curious Humans
These are not required reading but will definitely support your learning journey and are highly recommended.
- 'Breath' by James Nestor β a compelling overview of the power of breathing, in particular making the case for nasal breathing and its many applications. Highly recommended for those new to this work.
- 'The Breathing Cure' by Patrick McKeown β more in depth and collection of breathing protocols backed by 20+ years of field research.
- 'Widen the Window' by Elizabeth Stanley β superb introduction to the the science of trauma and what it means to increase resilience.
Fill your Instagram feed with useful information so you can learn while you're scrolling ;)
- Andrew Huberman @hubermanlab // β truly superb podcast episodes and IG Lives β I'd recommend starting with 'Tools for managing stress and anxiety'
- HHP Foundation @HHPFoundation // β well curated studies focusing on health + breath optimisation. The archive of studies and reports is absolutely superb.
- Jessica Maguire @repairing_the_nervous_system // specialises in repairing the ventral vagus nerve and Polyvagal theory research.
- Nick Health @thebreathingdiabetic // β breathing practitioner sharing nuggets of research-backed wisdom on the nervous system
π₯ That's all for now! See you on Oct 18th for the Course Kick-Off!
p.s. don't forget to click on the arrows to expand each toggle above:
