21-Day Nervous System Tune-Up by Irene Lyon

Introduction

The 21-Day Nervous System Tune-Up by Irene Lyon is a self-paced online training program that blends neuroscience with practical neurosensory exercises to help you regulate your nervous system, release stored survival stress, and restore your body's natural capacity for healing. Created by Irene Lyon, MSc — a certified Somatic Experiencing and Feldenkrais practitioner whose online programs have reached over 27,000 people in more than 90 countries — this 21-day program serves as the foundational entry point into her nervous system education methodology, drawing directly from her flagship 12-week SmartBody SmartMind curriculum.

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Here's What You Get

Course Stats:

Over 9 hours of video content | 40 video lessons | 67 downloadable PDFs | 14 audio files | 8h 21m of content | 2.15 GB total

This program delivers a structured blend of educational theory and hands-on neurosensory practice spread across 21 daily lessons, plus bonus materials:

• 21 Daily Lessons: Each day includes a video lesson, a downloadable PDF transcript, and written guidance for that day's practice
• 5 Biology of Stress Video Lectures: In-depth educational videos covering survival stress physiology, the autonomic nervous system, vagus nerve function, toxic stress accumulation, and neuroplastic healing
• 9 Guided Audio Exercises: Neurosensory practices drawing from Somatic Experiencing, the Feldenkrais Method, and Somatic Resilience & Regulation
• 4 Post-Course Practice Tips: Video and PDF guidance for integrating the work into daily life after completing the 21 days
• 67 Downloadable PDFs: Full transcripts, slide decks for all video lectures, daily lesson guides, checklists, and supplementary resources
• Bonus Resources: 7 Steps to De-Stress guide, 4 Steps to Calm Overwhelm PDF, 21-Day checklist, book recommendations list, and soothing music composed by Seth Lyon

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What You Will Learn in 21-Day Nervous System Tune-Up

• How to use orienting — the deliberate practice of directing your attention to your environment — as a tool to shift your nervous system out of survival mode and into a regulated state

• The fundamentals of the autonomic nervous system (sympathetic and parasympathetic branches) and how your body's fight-flight-freeze responses become chronically activated by stored stress

• Body scanning techniques that build interoceptive awareness so you can detect tension, constriction, and activation signals before they escalate

• The Feldenkrais-based concept of neuroplastic healing and how to create new neural pathways through slow, intentional movement and sensory awareness

• How to find “potent posture” — a specific body alignment practice that supports vagal tone and nervous system regulation throughout daily activities

• The role of the vagus nerve in the gut-brain connection, early development, and how vagal tone directly affects digestion, immune function, and emotional regulation

• How toxic and accumulated stress from early life wiring disrupts the body's capacity for resilience and creates chronic symptoms

• The containment and self-hold technique — a somatic self-soothing practice for managing overwhelm without dissociation

• How to “follow your impulse” — Irene's method for listening to your body's organic movement signals and allowing natural stress discharge

• The difference between healthy shame and toxic shame, and how each affects your nervous system and relationships

• How to befriend pain somatically rather than suppressing or fighting it, using the “finding the painful and the pleasant” pendulation exercise

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Who Should Take 21-Day Nervous System Tune-Up?

• The Chronically Stressed Professional — You have tried meditation apps, breathwork, and yoga but nothing sticks because you cannot actually feel your body. This program starts at the nervous system level with orienting and body scanning before asking you to “relax,” which is why the practices land differently than mindfulness techniques that assume you can already self-regulate.

• The Trauma-Aware Seeker — You have read about somatic work, you understand that your nervous system holds unresolved stress, but you are not sure where to start without a therapist. The 21-Day Tune-Up was specifically designed as a safe self-study entry point with exercises calibrated to build capacity gradually rather than forcing cathartic release.

• The Person with Unexplained Physical Symptoms — Digestive issues, chronic pain, autoimmune flares, sleep disruption, or brain fog that doctors cannot fully explain. The Biology of Stress video series covers the physiology of how stored survival stress creates these symptoms, and the daily practices address the root nervous system dysregulation.

• The Helping Professional — Therapists, bodyworkers, coaches, and healthcare practitioners who want to understand nervous system regulation from the inside out. Irene's blend of Somatic Experiencing, Feldenkrais, and Somatic Practice provides a framework you can integrate into your own client work.

• The Parent Wanting to Break Cycles — You recognize that your own stress responses affect your children, and you want to regulate your own nervous system so you stop passing down patterns of reactivity, shutdown, or emotional unavailability.

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Complete Curriculum Breakdown

This program is organized as a sequential 21-day journey. Each day builds on the previous, alternating between educational theory (Biology of Stress video lectures) and hands-on neurosensory practice (audio exercises and video lessons). The curriculum is structured as follows:

Welcome & Foundation

• Welcome & Quick Guide to the 21 Days
• In Crisis? (Safety resource and grounding guidance)

Day 1: The Power of Orienting

The program begins with orienting — the foundational practice of using your senses to connect with your environment, which signals safety to your nervous system and begins to shift you out of chronic survival activation.

• Lesson 1: The Power of Orienting (video)
• Basic Orienting (guided audio exercise)
• Intro to Basic Orientation (guided audio)
• Mini Basic Orienting (guided audio)
• Included resources: Day 1 lesson PDF, lesson transcript

Day 2: Autonomic Nervous System 101

Covers the essential science of the sympathetic and parasympathetic nervous systems, establishing the framework for understanding why your body responds the way it does under stress.

• Autonomic Nervous System 101 (video)
• Biology of Stress Video One (educational video lecture)
• Included resources: Day 2 lesson PDF, Biology of Stress Video 1 slides (PDF)

Day 3: Practicing Body Scanning + Orienting

Introduces body scanning as a companion to orienting, teaching you to detect internal sensations, tension patterns, and areas of activation or numbness.

• Practicing Body Scanning + Orienting (video)
• Included resources: Day 3 lesson PDF, lesson transcript

Day 4: Build Capacity and De-Stress Daily

Focuses on building your nervous system's capacity to handle stress without tipping into overwhelm, with practices designed for daily integration.

• Build Capacity and De-Stress Daily (video)
• Included resources: Day 4 lesson PDF, 7 Steps to De-Stress guide (PDF)

Day 5: Follow Your Impulse

Introduces Irene's impulse-following method — learning to listen to your body's organic movement signals and allowing natural stress discharge rather than forcing relaxation.

• Lesson 2: Follow Your Impulse (video)
• Follow Your Impulse (guided audio exercise)
• Learn How to Listen to Your Cells & Follow Your Impulse (supplementary video)
• Included resources: Day 5 lesson PDF, lesson transcript

Day 6: African Safari Time

Uses the animal kingdom as a lens to understand how wild animals naturally discharge survival stress — a core Somatic Experiencing concept — and why humans have lost this capacity.

• African Safari Time (video)
• BOS 2: African Safari (Biology of Stress Video Two — 2024 edition)
• Included resources: Day 6 lesson PDF, Biology of Stress Video 2 slides (PDF)

Day 7: Introduction to Neuroplasticity & Feldenkraisian Learning

Explains how the brain rewires itself through slow, intentional movement and why Feldenkrais-based practices are central to nervous system healing.

• Introduction to Feldenkrais and Neuroplastic Healing (video)
• How to Harness the Power of Neuroplasticity: A Train Track Metaphor (supplementary video)
• Crawling — Feldenkrais with Baby Liv (demonstration video)
• Included resources: Day 7 lesson PDF, lesson transcript

Day 8: Finding Potent Posture

Teaches a specific body alignment practice that supports vagal tone and nervous system regulation, designed to be used throughout daily activities rather than only during practice sessions.

• Lesson 3: Finding Potent Posture (video)
• Introduction to Potent Posture (guided audio exercise)
• Potent Posture (extended guided audio practice)
• Included resources: Day 8 lesson PDF, lesson transcript

Day 9: Vagus Nerve 101

Covers the vagus nerve's role in the gut-brain connection, early nervous system development, and how vagal tone directly affects digestion, immunity, and emotional regulation.

• Vagus Nerve 101 (video)
• Vagus Nerve 101 (extended audio lecture)
• Biology of Stress Video Three (educational video lecture)
• Included resources: Day 9 lesson PDF, Biology of Stress Video 3 slides (PDF)

Day 10: Sleepiness, Rest and Neuroplasticity

Addresses why sleepiness and fatigue arise during nervous system work, reframing them as signs of neuroplastic change rather than problems to push through.

• Sleepiness, Rest and Neuroplasticity (video)
• Included resources: Day 10 lesson PDF, lesson transcript

Day 11: Multi-Tasking Awareness

Explores how habitual multi-tasking fragments your nervous system's capacity for regulation and teaches practices for restoring focused, single-pointed attention.

• Multi-Tasking Awareness (video)
• Multi-Tasking Awareness (guided audio exercise)
• Included resources: Day 11 lesson PDF, lesson transcript

Day 12: Integration Day — Choose Your Own Adventure

A structured pause in the program that allows your nervous system to integrate the first 11 days of learning before moving into the second half.

• Integration Day (video)
• Included resources: Day 12 lesson PDF

Day 13: Mini Balance Your Back

A Feldenkrais-based lesson focusing on spinal awareness and balance, connecting the back body to nervous system regulation.

• Lesson 4: Mini Balance Your Back (video)
• Mini Balance Your Back (extended guided audio practice)
• Included resources: Day 13 lesson PDF, lesson transcript

Day 14: Toxic and Accumulated Stress

Goes deeper into the physiology of how early life stress and ongoing toxic stress accumulate in the body, creating chronic symptoms and dysregulation patterns.

• How Toxic and Accumulated Stress Show Up in the Body (video)
• Biology of Stress Video Four (educational video lecture)
• How Stored Up Traumatic (Toxic) Stress Creates Chronic Illness (supplementary video)
• Included resources: Day 14 lesson PDF, Biology of Stress Video 4 slides (PDF)

Day 15: Tense and Relax

Introduces the tense-and-relax neurosensory exercise — a method for teaching your nervous system the contrast between activation and release.

• Lesson 5: Tense and Relax (video)
• Tense and Relax (guided audio exercise)
• Included resources: Day 15 lesson PDF, lesson transcript

Day 16: Containment and the Self-Hold

Teaches the containment and self-hold technique — a somatic self-soothing practice for managing overwhelm, emotional flooding, or activation without shutting down or dissociating.

• Containment and Self-Hold (video)
• Containment and Self-Hold (guided audio exercise)
• Included resources: Day 16 lesson PDF, lesson transcript

Day 17: Healing Our Human Predicament

The culminating Biology of Stress lecture, covering how to restore capacity and including “emergency first aid” techniques for moments of intense activation.

• Healing Our Human Predicament (video)
• Biology of Stress Video Five (educational video lecture)
• Why Healthy Shame is Good for Us and Toxic Shame Isn't (supplementary video)
• Included resources: Day 17 lesson PDF, Biology of Stress Video 5 slides (PDF)

Day 18: Sounds and Sighs — Follow Your Impulse Part 2

Builds on the Day 5 impulse practice by adding vocalization — using sounds, sighs, and natural vocal expression as a pathway for nervous system discharge.

• Sounds, Sighs, and Silliness: Follow Your Impulse Part 2 (video)
• Included resources: Day 18 lesson PDF, lesson transcript

Day 19: Befriending Your Pain

Teaches a somatic approach to working with pain — neither suppressing it nor being consumed by it — using gentle pendulation between sensation and safety.

• Befriending Your Pain (video)
• Included resources: Day 19 lesson PDF, lesson transcript

Day 20: Finding the Painful and the Pleasant

The pendulation practice that builds on Day 19, teaching your nervous system to move between painful and pleasant sensations, expanding your window of tolerance.

• Finding the Painful and the Pleasant (video)
• Finding the Painful and the Pleasant (guided audio exercise — 2 versions)
• Included resources: Day 20 lesson PDF, lesson transcript

Day 21: Global and Local Healing — Your Mission

The program's culmination, connecting personal nervous system regulation to broader collective healing, and setting your ongoing practice mission.

• Global and Local Healing: Your Mission (video)
• Global and Local Healing (extended guided audio practice)
• The Health of Our Planet Starts Here (supplementary video)
• We Complicate Humanity: A Simple Analogy for Global Healing (supplementary video)
• Wasting Time? Sharing a Swallow (supplementary video)
• Universe Size Comparison: Cosmic Eye (supplementary video)
• Included resources: Day 21 lesson PDF, lesson transcript

Post-Course Practice Tips

Four additional lessons designed to help you maintain and deepen your nervous system practices after the 21 days are complete.

• Practice Tip 1: Rituals, Routines, and Relaxation (video + PDF)
• Practice Tip 2: Dynamic Potent Posture (video + PDF)
• Practice Tip 3: Building Capacity with Chaos (video + PDF)
• Practice Tip 4: Feeling All the Feels (video + PDF)

Supplementary Resources

• 21-Day Checklist (PDF)
• 4 Steps to Calm Overwhelm (PDF)
• 7 Steps to De-Stress (PDF + expanded guide)
• Book Recommendations (PDF)
• Soothing Music (PDF with details on Seth Lyon's original composition)

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Bonus Materials Included

• 5 Biology of Stress Video Lectures — Educational video series with downloadable slide decks covering autonomic nervous system science, vagus nerve function, toxic stress physiology, neuroplasticity, and the path to healing

• 4 Post-Course Practice Tips — Video lessons with companion PDFs for long-term integration: rituals and routines, dynamic potent posture, building capacity with chaos, and feeling all the feels

• Supplementary Resources — 7 Steps to De-Stress guide, 4 Steps to Calm Overwhelm PDF, 21-Day checklist, curated book recommendations, and original soothing music composed by Seth Lyon

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About Irene Lyon

Irene Lyon, MSc, is a nervous system expert, certified Somatic Experiencing Practitioner (SEP), and certified Feldenkrais Practitioner with over 20 years in the field of somatic healing and nervous system education. She holds a Bachelor of Science in Exercise and Health Science from Simon Fraser University in British Columbia, Canada, and a Master's degree in Biomedical and Health Science from the University of Wollongong in New South Wales, Australia. She began her Somatic Experiencing studies in 2008 under former SE trainer Steven Hoskinson and has assisted at SE trainings in Canada and Australia, including multiple Master Classes led directly by Somatic Experiencing founder Peter Levine. Her Feldenkrais certification came through a 4-year intensive Professional Training Program under Jeffrey Haller. She further deepened her work by completing Kathy Kain and Stephen Terrell's Touch Skills Training (TST) and Somatic Resilience and Regulation (SRR) programs.

Verified Credentials:

• MSc in Biomedical and Health Science (University of Wollongong, Australia)

• BSc in Exercise and Health Science (Simon Fraser University, Canada)

• Certified Somatic Experiencing Practitioner (SEP) — trained under Steven Hoskinson, assisted at Master Classes with Peter Levine

• Certified Feldenkrais Practitioner — 4-year Professional Training under Jeffrey Haller

• Completed Kathy Kain and Stephen Terrell's Touch Skills Training and Somatic Resilience & Regulation programs

• YouTube channel with 100,000+ subscribers, 400+ videos, and over 7 million views on nervous system health and trauma healing

• Online programs reaching 27,000+ students across 90+ countries

• Creator of SmartBody SmartMind (SBSM), a 12-week flagship program, and the Scientuitive Practitioner Track for advanced professionals

• Guest on 46+ podcasts including The Life Stylist with Luke Storey, Collective Evolution with Joe Martino, Reclamation Radio with Kelly Brogan MD, and The Weekend University

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What Problems Does 21-Day Nervous System Tune-Up Solve?

“I have tried meditation, breathwork, and yoga for my anxiety but nothing seems to actually stick” — The 21-Day Tune-Up starts with nervous system education (Biology of Stress lectures) so you understand why these tools fail when your system is in chronic survival mode. The daily practices — like orienting, body scanning, and following your impulse — work at a deeper neurological level than cognitive mindfulness techniques, building regulation from the ground up rather than layering coping strategies on top of dysregulation.

“I get overwhelmed easily and then shut down completely — I either feel everything at once or nothing at all” — Day 16's containment and self-hold practice teaches a specific somatic technique for staying present during activation without dissociating. The entire program is designed to gradually widen your window of tolerance through pendulation exercises (Days 19-20) that teach your nervous system to move between activation and calm.

“I have chronic digestive issues, pain, or fatigue that doctors cannot fully explain” — Day 9 (Vagus Nerve 101) and Day 14 (Toxic and Accumulated Stress) directly address the physiological mechanisms by which stored survival stress creates chronic symptoms. The Biology of Stress video on how stored traumatic stress creates chronic illness provides the scientific framework, while the daily practices address the nervous system dysregulation driving these symptoms.

“I know my childhood affected me but talk therapy only gets me so far” — Irene Lyon's approach draws from Peter Levine's Somatic Experiencing and Kathy Kain's Somatic Practice, both of which work with the body rather than the narrative. The exercises address stored stress at the nervous system level — where trauma actually lives — rather than trying to think or talk your way through it.

“I want to start somatic healing work but I am afraid it will be too intense or re-traumatizing” — The 21-Day Tune-Up was specifically created as a safe, graduated entry point. It builds capacity slowly (Day 4 is explicitly about building capacity) before introducing deeper practices. The Day 12 Integration Day provides a structured pause, and the program includes crisis resources and guidance for pacing yourself.

“I am a practitioner and I want to understand nervous system regulation from the inside out before applying it with clients” — The program combines Irene's three modalities (Somatic Experiencing, Feldenkrais, and Somatic Practice) into a personal experience rather than an intellectual framework. The Biology of Stress lecture series provides the theory, while the 9 audio exercises give you the embodied understanding you need to hold space for dysregulated clients.

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What Makes 21-Day Nervous System Tune-Up Different

• Three-Modality Integration — Unlike courses that draw from a single approach, this program blends Peter Levine's Somatic Experiencing, Moshe Feldenkrais's functional movement methodology, and Kathy Kain and Stephen Terrell's Somatic Resilience and Regulation into a unified daily practice. Each modality addresses a different layer of nervous system function: Somatic Experiencing targets stored survival stress, Feldenkrais rewires movement patterns through neuroplasticity, and Somatic Practice works with developmental and early trauma.

• Education Before Practice — The 5-part Biology of Stress video series runs parallel to the daily exercises, so you understand why your body responds the way it does before you attempt to change it. This is Irene's core teaching philosophy: the nervous system cannot be tricked or forced into regulation — it has to learn safety through understanding and graduated experience.

• Designed as a Pathway, Not a Standalone — The 21-Day Tune-Up was explicitly built as the entry point into Irene Lyon's larger curriculum. Completing it provides a $300 credit toward SmartBody SmartMind (SBSM), her 12-week flagship program. This means the curriculum is intentionally foundational — it builds the capacity needed for deeper work rather than attempting to rush transformation.

• Practitioner-Supported Self-Study — While the program is self-paced, questions are answered by trained Company Representatives who hold certifications in Somatic Experiencing, Somatic Practice, and/or Feldenkrais — not generic support staff.

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Frequently Asked Questions About 21-Day Nervous System Tune-Up

What is the 21-Day Nervous System Tune-Up about?

The 21-Day Nervous System Tune-Up by Irene Lyon is a self-paced online program that teaches nervous system regulation through a combination of neuroscience education and daily neurosensory exercises. It covers the autonomic nervous system, vagus nerve function, toxic stress physiology, and neuroplasticity, while providing guided audio practices in orienting, body scanning, impulse following, Feldenkrais movement, and somatic self-soothing.

Who created the 21-Day Nervous System Tune-Up?

The program was created by Irene Lyon, MSc, a certified Somatic Experiencing Practitioner and Feldenkrais Practitioner with over 20 years of experience in nervous system health. She holds a Master's degree in Biomedical and Health Science from the University of Wollongong and has trained directly with Somatic Experiencing founder Peter Levine.

What is included in the 21-Day Nervous System Tune-Up?

The program includes 40 video lessons (8 hours 21 minutes), 67 downloadable PDF resources (transcripts, slide decks, lesson guides, and supplementary materials), and 14 audio files (guided neurosensory exercises and lectures), totaling 2.15 GB of content. This encompasses the 21 daily lessons, 5 Biology of Stress video lectures with slide decks, 9 guided audio exercises, 4 post-course practice tips, and bonus materials including a de-stress guide and original soothing music.

Who is the 21-Day Nervous System Tune-Up best suited for?

The program is designed for individuals experiencing chronic stress, anxiety, or unexplained physical symptoms who want to address these issues at the nervous system level rather than through cognitive strategies alone. It is also suited for helping professionals (therapists, bodyworkers, coaches) who want personal experience with somatic nervous system practices, and for anyone who recognizes that unresolved early life stress is affecting their current health and relationships.

What will I learn in the 21-Day Nervous System Tune-Up?

You will learn how to use orienting and body scanning to shift out of chronic survival activation, the science of the autonomic nervous system and vagus nerve, Feldenkrais-based neuroplastic movement practices, the containment and self-hold technique for managing overwhelm, how to follow your body's natural impulses for stress discharge, and the physiology of how toxic and accumulated stress creates chronic illness.

What format is the 21-Day Nervous System Tune-Up delivered in?

The course is delivered as downloadable MP4 video lessons, MP3 audio exercises and lectures, and PDF documents (lesson guides, transcripts, slide decks, and supplementary resources). The complete package is 2.15 GB and contains 122 files across video (1.77 GB), audio (325.44 MB), and PDF (59.29 MB) formats.

Does the 21-Day Nervous System Tune-Up include any bonus materials?

Yes. Beyond the 21 daily lessons, the program includes 5 Biology of Stress educational video lectures with downloadable slide decks, 4 post-course practice tip videos, a 7 Steps to De-Stress guide, a 4 Steps to Calm Overwhelm quick-reference PDF, a 21-Day checklist, a curated book recommendations list, and original soothing music composed by Seth Lyon.

What is Irene Lyon known for?

Irene Lyon is known for being the first professional in the Somatic Experiencing and Feldenkrais fields to offer a full online course teaching self-directed nervous system healing. Her YouTube channel has over 100,000 subscribers and 7 million views. Her online programs have reached more than 27,000 students in over 90 countries. She is also the creator of SmartBody SmartMind (SBSM), her 12-week flagship program, and the Scientuitive Practitioner Track for advanced professionals.

How is the 21-Day Nervous System Tune-Up different from other nervous system courses?

The program integrates three distinct somatic modalities — Somatic Experiencing, the Feldenkrais Method, and Kathy Kain's Somatic Practice — into a single daily practice format, which is uncommon in online nervous system education. It pairs every hands-on exercise with corresponding neuroscience education through the Biology of Stress video series, so participants understand the physiology behind their experiences rather than following instructions blindly. The program was also designed as a graduated entry point that builds capacity before attempting deeper healing work.