Week One
Ground
Before the body can release anything it needs to feel safe. This week builds that foundation through seven body-based grounding practices.
- Feel the Floor
- The Settling Breath
- Body Scan
- Shake It Loose
- The Safety Anchor
- Jaw Release
New Release — Eric Coste
The Somatic
Anxiety Reset
A 30-Day Nervous System Workbook for Women
Anxiety doesn't live in your thoughts.
It lives in your body.
This workbook goes there.
30 Days
10 Min
a Day
10 Min
a Day
30
Days
10
Minutes a Day
84
Pages
4
Weeks / Phases
3
Formats Available
The Problem
You have tried everything.
You are still here.
The breathing apps. The meditation. The therapy. The journaling. And you still wake up at 3am with your heart racing. That is not a failure of effort. That is a failure of approach.
Every tool you have tried worked on your mind. None of them went to where anxiety actually lives -- in the body itself.
"Anxiety lives in the jaw that never unclenches, the chest that never fully opens, the hips that have been bracing against life for years."
The Somatic Anxiety Reset is a 30-day nervous system workbook built on somatic experiencing, polyvagal theory, and trauma-informed clinical practice. It gives your nervous system what no amount of understanding your anxiety ever could -- a way out.
The 30-Day Program
Four weeks. Four phases.
One nervous system coming home.
Each week builds on the last in the exact sequence your body needs to move from chronic activation back to calm.
Week Two
Release
Work with the places anxiety has been stored longest -- the chest, hips, throat, and belly -- to complete stress cycles your body left unfinished for years.
- Chest Opening
- Vagus Nerve Humming
- Hip Release
- Cold Water Reset
- Throat Release
- The Second Brain
Week Three
Regulate
Map your personal anxiety pattern, find your early warning signal, and build real-time regulation skills that meet anxiety before it peaks.
- Anxiety Pattern Mapping
- 5-4-3-2-1 Grounding
- Progressive Muscle Release
- Bilateral Stimulation
- Window of Tolerance
- Working with Thoughts
Week Four
Restore
Integration. Morning and evening rituals. Your personal regulation menu built from your own 30 days of data. The healing moves into your life permanently.
- Morning Ritual
- Movement as Medicine
- Your Regulation Menu
- Self-Compassion Practice
- Nature Regulation
- Evening Release Ritual
Every Single Day
Ten minutes.
One practice.
Your nervous system
shifting.
Every day in this workbook follows the same simple structure. No overwhelm. No decisions about what to do. Just show up, follow the practice, and let your body do what it already knows how to do.
The Body Check-In before and after every practice gives you written proof in your own handwriting that your nervous system is actually changing -- even on the days it does not feel like it.
01
One Somatic Practice
Body-based, science-informed, ten minutes or less. Drawn from somatic experiencing, polyvagal theory, and vagus nerve research. No equipment required.
02
Three Reflection Prompts
Designed to move experience from body into language -- where integration actually happens. Even one word counts. Even one sentence is enough.
03
Body Check-In Table
Rate how your body feels before and after on a simple 1-5 scale. By Day 30 you will have 30 days of evidence in your own handwriting that your nervous system can return to calm.
Is This You?
This workbook is for the woman
who is done understanding her anxiety
and ready to feel it leave.
You do not need to be new to anxiety work. You need to be ready to go somewhere new with it.
You feel anxiety in your body before you feel it in your thoughts -- the jaw, the chest, the stomach, the 3am heart that will not slow down.
You have tried cognitive approaches -- therapy, mindfulness, journaling -- and found they only take you so far.
You want one clear daily practice with no guesswork about what to do or in what order.
You have ten minutes and are ready to use them on the one thing that actually changes the baseline.
You are done managing your anxiety and ready to metabolize it -- to complete what it interrupts and discharge what it stored.
You want to feel at home in your body -- not just on good days, but as a baseline you can return to.
Frequently Asked Questions
What is The Somatic Anxiety Reset?
The Somatic Anxiety Reset is a 30-day nervous system workbook for women. It contains one body-based somatic practice per day, ten minutes at a time, sequenced across four weeks: Ground, Release, Regulate, and Restore. It is built on somatic experiencing, polyvagal theory, and trauma-informed clinical practice.
What is somatic therapy for anxiety?
Somatic therapy for anxiety is a body-based approach that works directly with the nervous system rather than thoughts or stories about anxiety. It uses practices like vagus nerve activation, bilateral stimulation, breathwork, and physical release techniques to complete the stress cycle and restore the nervous system to a regulated baseline.
How long does each practice take?
Every practice in The Somatic Anxiety Reset takes ten minutes or less. The workbook is designed for real life -- no yoga mat, no quiet retreat, and no perfect morning required.
Do I need experience with somatic work?
No. The Somatic Anxiety Reset starts from the very beginning and builds progressively. No prior experience with somatic work, yoga, or breathwork is required. The only requirement is a willingness to show up for ten minutes a day.
What formats is the book available in?
The Somatic Anxiety Reset is available as a paperback ($17.99) on Amazon, a Kindle eBook ($8.99) on Amazon, and an instant PDF download ($26) on Payhip. The PDF can be printed at home or used digitally on iPad with GoodNotes or Notability.
Does this replace therapy?
No. The Somatic Anxiety Reset is somatic education, not therapy. It is designed to complement professional mental health care -- as between-session practice, as a self-guided resource, or for women who have completed therapy and want to continue deepening their regulation practice independently.
What is polyvagal theory?
Polyvagal theory, developed by Dr. Stephen Porges, describes how the vagus nerve regulates the nervous system's response to safety and threat. In anxiety, the nervous system gets stuck in a state of chronic activation. Polyvagal-informed somatic practices like those in this workbook directly stimulate the vagus nerve to shift the nervous system toward calm.
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