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. You do not need to purchase anything at all to create regulation in your system.
However, these items should be viewed as things to experiment with (if you have the budget available) to see if they are supportive and/or interesting.
All items should be readily available across the US and Europe but might require creativity in other parts of the world.
1. 🫀 Track Heart Rate Variability
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.
Jonny’s Recommendation:
- The most sophisticated and minimalist health tracker that I use daily. This tracks sleep quality, resting heart rate, HRV (valuable information), breathing rate, 02 saturation, and more.
Alternatives:
- Apple Watch // $199+
- Fitbit Sense // $329
- Whoop 3.0 // Varies + $30 Monthly Subscription
2. 😎 Get a Pair of Blue-Blocking Glasses
Why: For evening screen-viewing or artificially lit rooms. You'll want to find a pair with amber-tinted lenses, not clear ones, to reduce the maximum amount of blue light coming through.
Jonny’s Recommendation:
Alternatives
- Amazon ($-$$ - variety of styles)
- BlueBlocker ($$ - classic styles)* – use code "NSM15"
NB. assuming you’re at home post-sunset most of the time, changing to downward facing and dimmable lightbulbs ~ or even better candles, will have the same effect of allowing your adenosine (which creates the feeling of sleepiness) to naturally arise. Also, if you must use screens after sunset, definitely install f.lux or similar software.
3. 💊 Supplement Magnesium
Magnesium is one of the human body's primary electrolyte minerals involved in about 40% of all enzymes.
In 2012, there was a study that found that instead of the constantly regurgitated 325 processes, Magnesium is used in 3174 processes within the human body and has been lost from many natural sources that our ancestor had access to.
Optimal intake as portrayed by Mildred Seelig, Ph.D. and Carolyn Dean, MD is about 5-10mg ELEMENTAL Magnesium per pound of body weight (NB. this is likely a LOT more than you are currently taking).
If you are just starting Magnesium supplementation, you will want to start slow and low with about 400mg Mg glycinate orally or 1/4-1/2 tsp Mg chloride in drinking water and see how you respond (watch out for the classic ‘bowel flush’ in the beginning).
Jonny’s Recommendation:
Bottom-line is that due to a ton of different reasons, it’s hard for your body to get as much magnesium as it needs, so best to start supplementing.
If you live outside of the US or are on a budget, then a cheaper option would be to buy bulk magnesium glycinate powder in bulk and consume it throughout the day (although fair warning, it doesn’t taste great).
4. 🥶 Harness Cold Thermogenesis
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.
Jonny’s Recommendation:
DIY Option ~~ For a while I used a 550-litre chest freezer and converted myself, but it was challenging keeping it clean and needing to empty/refill the water every week or so.
NB. Ice-baths are generally safe although not recommended for those with either circulatory issues of type 1/2 diabetes. Also, if you stay in for a while be sure that you can warm up afterwards!
6. 📱 Try a Breathwork App
Whilst I eventually hope to create a Nervous System Mastery app and record my own protocols, in the meantime I really appreciate Othership.
You can choose between guided daily practices that will up or downshift your state, as well as breathwork journeys that focus on embodiment for cultivating intimacy, athletic performance, or preparing for sleep.
NSM Alumni and breathworker James Dowler has recently created his ‘Breathe with James’ app – and he’s offering our community four weeks free — just use the code ‘NSMBWJ’
7. 🎵 Binaural Beats
Why: Binaural beats are an evidence-backed audio technology that promotes desired brainwave states. Many tracks combine a blend of delta + theta waves that can be used to prepare for sleep, calm, or focus during your day.
Jonny’s Recommendation:
- Endel (iOS app) – of all the products out there, Endel has the most impressive scientific rigour and innovative collaborations, using patented technology to create soundscapes that adapt in real-time. It reacts to inputs like time of day, weather, heart rate, and location. I highly recommend checking it out (as an Alan Watts fan, I loved their 'wiggly wisdom' soundscape collaboration)