Series: Understanding Neuromodulation – An Evidence-Based Path to Self-Regulation

Introduction to the series

The regulation of our autonomic nervous system is at the centre of many modern health debates – but there is often a huge gap between viral biohacks and sound science. This new blog series is dedicated to closing that gap. Step by step, chapter by chapter, we will show you how the nervous system, self-regulation and neuromodulation really work together – based on evidence-based research, not marketing promises.

These articles pave the way for a larger project to be published at the end of the year: a practical guide for people with post-viral syndromes, chronic fatigue, attention problems or psychosomatic complaints – and for anyone who wants to learn to trust their nervous system.

What you can expect:

Each article in this series focuses on a chapter of the upcoming book. We shed light on the basics of the autonomic nervous system, debunk common myths, introduce scientifically proven methods for neuromodulation, and show how to implement practical strategies in everyday life. Whether you are new to the topic or already have experience with topics such as vagus nerve stimulation, HRV measurement or polyvagal theory, this series offers guidance, clarification and concrete steps for action.

The following chapters await you:

1. Changing the nervous system? A critical introduction to the topic of self-regulation.

2. How your nervous system really works.

3. Why many theories are more hypothesis than help.

4. What scientifically validated neuromodulation can achieve today.

5. Misconceptions about HRV, the vagus nerve and biohacking revealed.

6. Practical strategies for better regulation in everyday life.

7. How to develop your own individual self-regulation concept.

Future special chapters:

• The science of neuromodulation – A deeper insight into taVNS and related methods. • Exercise as therapy – How targeted training strengthens the brain.

• Syndrome-specific strategies – Long COVID, ADHD, CPTSD, chronic pain & cognitive decline.

Stay tuned – because knowledge is the best foundation for trust in your own body. And trust is the first step towards healing.

How the nervous system learns: stress, safety and autonomic balance

What it's all about

Many people experience chronic fatigue, tension or overwhelming emotions without knowing that their nervous system is permanently stuck in a reaction mode. Understanding the physiological basics can help you stop fighting yourself and start working towards inner balance.

What is the autonomic nervous system (ANS)?

The autonomic nervous system is the part of our nervous system that unconsciously controls vital bodily functions: breathing, heart rate, blood pressure, digestion and immune response. It is divided into the sympathetic nervous system (for activation and stress responses) and the parasympathetic nervous system, in particular the vagus nerve, which is responsible for relaxation, healing and social connectedness. A balanced interaction between these systems ensures stability, adaptability and healthy stress management. If this balance is disturbed, it is referred to as dysautonomia. Symptoms range from inner restlessness, sleep disorders and irritable bowel syndrome to cognitive impairments and chronic exhaustion.

What does ‘the nervous system learns’ mean?

Our nervous system reacts to stimuli – but it also stores experiences. Repeated states of stress, trauma or chronic overload cause the body to ‘learn’: tension becomes the norm. Similarly, the system can learn to recognise safety – through repeated, gentle stimuli such as mindful breathing, regulation through relationships or rhythmic movement.

HRV: A window into self-regulation

An important measure of the function of the autonomic nervous system is heart rate variability (HRV). It describes how flexibly the heart responds to internal and external demands. High HRV is considered a sign of healthy parasympathetic activation and emotional resilience. In cases of chronic stress, anxiety disorders or long COVID, HRV is often significantly reduced.

Why understanding is the first step

Those who know that symptoms are an expression of an adaptive nervous system – and not a sign of ‘weakness’ or ‘malfunction’ – can stop pathologising themselves. Learning means recognising biological connections, contextualising one's own experiences and developing a new, constructive way of dealing with oneself.

In the next post: We critically analyse the polyvagal theory and other popular approaches – and show why not every theory is suitable for therapy.