Nervous System Mastery by Jonny Miller

Understanding Your Operating System Master the foundational understanding of how your nervous system works as the filter through which you experience reality. Learn the neuroplastic principles that make transformation possible and understand the three core states: sympathetic activation, dorsal vagal shutdown, and ventral vagal safety. This essential foundation establishes why 75-90% of doctor visits are stress-related and how to address root causes.

Week 2: Interoception vs. Reactivity Developing Internal Awareness Develop interoceptive awareness—the ability to sense your internal state—as the foundation for self-regulation and emotional mastery. Learn to distinguish between actual threats and perceived dangers through enhanced body awareness and nervous system literacy. Master techniques for interrupting reactive patterns before they cascade into full activation or shutdown.

Week 3: Shift Your State The R.I.S.E. Framework Master the three core skills of Recognition, Interruption, Shifting, and Elevation to discern and rise out of reactive states. Learn evidence-backed protocols for real-time state shifting without relying on external substances or interventions. Develop the capacity to consciously choose your nervous system state rather than being hijacked by automatic responses.

Week 4: Master Your Emotions Somatic Surfing and Emotional Fluidity Learn Somatic Surfing, a foundational technique for working skillfully with repressed feelings and embracing your full emotional spectrum. Master the art of emotional fluidity to process and release stored trauma rather than suppressing or exploding emotionally. Develop capacity to be with intense emotions without being overwhelmed or shutting down.

Week 5: Environment Redesign Creating Conditions for Regulation Redesign your physical and social environment to support optimal nervous system regulation and prevent dysregulation triggers. Learn how relationships, workspace, daily routines, and lifestyle choices impact your nervous system capacity. Master strategies for creating sustainable practices that maintain regulation even during stressful periods.

The A.P.E. Protocol Awareness, Posture, and Emotion Integration Master the three-lens protocol incorporating Awareness, Posture, and Emotion to cultivate deep interoceptive awareness and regulation. Learn to use body posture to influence emotional state and mental clarity through bottom-up processing. Develop a reliable go-to practice for quickly assessing and adjusting your nervous system state.

Non-Sleep Deep Rest (NSDR) Cortisol and Adrenaline Flushing Learn guided body-scan techniques that invoke hypnagogic states between alpha and theta brainwaves for deep restoration. Master protocols for flushing stress hormones from your system without requiring actual sleep or meditation experience. Develop capacity for profound rest and recovery in just 10-20 minute sessions.

Heart Rate Variability Training Building Nervous System Resilience Understand HRV as the key biomarker for nervous system resilience and learn evidence-backed techniques to improve it. Master breathing protocols, lifestyle adjustments, and recovery practices that increase HRV over time. Learn to track and optimize this crucial metric for long-term health and performance.

Masterclass Vault Access 30+ Hours of Expert Training Access exclusive masterclasses from world-renowned experts including breathwork specialists, somatic therapists, clinical psychologists, and performance coaches. Learn specialized techniques for ADHD management, public speaking confidence, relationship dynamics, and psychedelic integration. Gain diverse perspectives and advanced protocols from leaders in nervous system regulation.

Relational Dojo Practices Integration Through Connection Participate in weekly small-group practice sessions designed to integrate nervous system skills through relational exercises. Learn to maintain regulation while in connection with others, addressing the social nervous system directly. Develop capacity for co-regulation and authentic relating that enhances all relationships.