{"product_id":"trauma-nervous-system-healing-david-kirste-9798199647342","title":"Trauma \u0026 Nervous System Healing: 20 Steps to Lasting Self-Regulation - Understand Trauma Responses, Defuse Triggers, and Build Inner Safety in Daily L","description":"Your mind understands it already - but your body stays stuck in alarm. \u003cp\u003e\u003c\/p\u003eThis guide explains why trauma is stored in the nervous system and shows you step by step how to learn self-regulation, recognize triggers and initiate real healing processes - with science-backed methods you can apply immediately. \u003cp\u003e\u003c\/p\u003eWhat you get: \u003cp\u003e\u003c\/p\u003eA complete practical guide with 40 chapters - from Polyvagal Theory and trauma types through Somatic Experiencing, EMDR basics, breath regulation and body work to attachment patterns, sleep, nutrition and a 12-week plan for lasting regulation. Every chapter includes concrete techniques, step-by-step exercises and direct solutions to common obstacles. \u003cp\u003e\u003c\/p\u003eChapters at a glance: \u003cp\u003e\u003c\/p\u003eChapter 1: Understanding the nervous system - basic models of the autonomic nervous system\u003cbr\u003eChapter 2: Identifying and classifying Polyvagal status\u003cbr\u003eChapter 3: Types of trauma - developmental, attachment and shock\u003cbr\u003eChapter 4: Stress responses - fight, flight, freeze explained\u003cbr\u003eChapter 5: Training orientation and building a sense of safety\u003cbr\u003eChapter 6: Somatic Experiencing - using pendulation effectively\u003cbr\u003eChapter 7: Somatic Experiencing - learning titration\u003cbr\u003eChapter 8: EMDR basics - the process explained in simple terms\u003cbr\u003eChapter 9: EMDR - building resources before working with triggers\u003cbr\u003eChapter 10: EMDR - bilateral stimulation for everyday use\u003cbr\u003eChapter 11: Breath regulation - exhaling as a safety signal\u003cbr\u003eChapter 12: Breath regulation - building 4-6 breathing cycles\u003cbr\u003eChapter 13: Mindful humming to counter inner anxiety\u003cbr\u003eChapter 14: Vagus nerve exercises - gaze, jaw, voice\u003cbr\u003eChapter 15: Body scan - finding resources in the tissue\u003cbr\u003eChapter 16: Somatic release - oscillating muscle waves\u003cbr\u003eChapter 17: Grounding - grounding techniques for freeze states\u003cbr\u003eChapter 18: Orientation breathing - synchronizing gaze and breath\u003cbr\u003eChapter 19: Self-calming - the 5-4-3-2-1 reset\u003cbr\u003eChapter 20: Resource tapping - body anchors with tapping\u003cbr\u003eChapter 21: Understanding attachment patterns - clinging and avoidance\u003cbr\u003eChapter 22: Building secure attachment - practicing co-regulation\u003cbr\u003eChapter 23: Trigger management - reading early warning signs\u003cbr\u003eChapter 24: Overwhelm emergency plan - the 10-minute protocol\u003cbr\u003eChapter 25: Boundaries in the nervous system - saying no without guilt\u003cbr\u003eChapter 26: Sleep regulation after trauma - building a bedtime routine\u003cbr\u003eChapter 27: Sleep hygiene - making the bed a safe space\u003cbr\u003eChapter 28: Movement against stress - gentle strength training\u003cbr\u003eChapter 29: Yoga for the nervous system - yin instead of performance\u003cbr\u003eChapter 30: Mindful walking - rhythm as regulation\u003cbr\u003eChapter 31: Nutrition and stress - blood sugar stability\u003cbr\u003eChapter 32: Caffeine, alcohol, nicotine - nervous system impact\u003cbr\u003eChapter 33: Resilience through micro-achievements - 2-minute exercises\u003cbr\u003eChapter 34: Self-compassion - nervous system-friendly language\u003cbr\u003eChapter 35: Shame and the inner critic - reframing with body anchors\u003cbr\u003eChapter 36: Making EMDR self-help safe - knowing your limits\u003cbr\u003eChapter 37: Integrating trauma - finding meaning without overwhelm\u003cbr\u003eChapter 38: Tracking the healing process - progress log and body data\u003cbr\u003eChapter 39: Understanding relapses - regression as a learning signal\u003cbr\u003eChapter 40: Long-term self-regulation - your 12-week plan \u003cp\u003e\u003c\/p\u003eHow it works: \u003cp\u003e\u003c\/p\u003eFollow the guide chapter by chapter or jump directly to the area you need most right now. Every chapter ends with a concrete exercise or action step - so you always know what to do next. \u003cp\u003e\u003c\/p\u003eWho this guide is for: \u003cp\u003e\u003c\/p\u003ePeople working through childhood trauma, relationship trauma or life-altering events. Anyone who notices: the mind gets it, but the body stays stuck in alarm. Anyone who wants to finally understand self-regulation as a clear, logical mechanism - not an abstract concept. \u003cp\u003e\u003c\/p\u003eStart today - your nervous system can learn to feel safe again.\u003cbr\u003e\u003cbr\u003e\u003cb\u003eAuthor:\u003c\/b\u003e David Kirste\u003cbr\u003e\u003cb\u003eISBN-13:\u003c\/b\u003e 9798199647342\u003cbr\u003e\u003cb\u003ePublisher:\u003c\/b\u003e Independently Published\u003cbr\u003e\u003cb\u003eLanguage:\u003c\/b\u003e English\u003cbr\u003e\u003cb\u003ePublished:\u003c\/b\u003e 06\/02\/2026\u003cbr\u003e\u003cb\u003ePages:\u003c\/b\u003e 278\u003cbr\u003e\u003cb\u003eFormat:\u003c\/b\u003e Paperback\u003cbr\u003e\u003cb\u003eWeight:\u003c\/b\u003e 0.83lbs\u003cbr\u003e\u003cb\u003eSize:\u003c\/b\u003e 9.00h x 6.00w x 0.58d","brand":"David Kirste","offers":[{"title":"Paperback","offer_id":48874705486079,"sku":"9798199647342","price":14.9,"currency_code":"USD","in_stock":true}],"url":"https:\/\/www.whiterainbookhouse.com\/products\/trauma-nervous-system-healing-david-kirste-9798199647342","provider":"WR Book House","version":"1.0","type":"link"}