Vagus Nerve Stimulation &

Activation Exercises – Your Journal

Dear Reader,
Remember that you are not on this journey alone. I want to first of all,
sincerely thank you for taking this first step. This short, but sweet journal
will help you and keep you on track as it has for myself and my wife with our
battles with anxiety and depression, inflammation and chronic illness. We’ve also
included for you spaces where you can write your daily thoughts and also track
your progression, feel free to print as many pages as you like of each section and
keep them as your personal diary on this personal journey. You are on your way
to becoming yourself again – believe and become, let the vagus nerve guide you.
Sincerely,
Richard Francis
DAILY THOUGHTS Date_______________
DAILY DIARY Date_______________
THINGS THAT HELP YOU RELAX – LIST THINGS THAT HELP YOU RELAX AND CALM DOWN
WEEKLY GRATITUDE – YOUR THOUGHTS

MONDAY – DATE:
I’M GRATEFUL FOR: _____________________________________________

TUESDAY – DATE:
I’M GRATEFUL FOR: _____________________________________________

WEDNESDAY – DATE:
I’M GRATEFUL FOR: _____________________________________________

THURSDAY – DATE:
I’M GRATEFUL FOR: _____________________________________________

FRIDAY – DATE:
I’M GRATEFUL FOR: _____________________________________________

SATURDAY – DATE:
I’M GRATEFUL FOR: _____________________________________________

SUNDAY – DATE:
I’M GRATEFUL FOR: _____________________________________________
MOOD CHART - Track your totals MONTH: ______________
DAY/MOOD AWESOME GOOD NEUTRAL BAD TERRIBLE
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 DAY/MOOD AWESOME GOOD NEUTRAL BAD TERRIBLE
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Totals

The point of this journal section is to track your monthly mood and with the vagus nerve exercise tracker
below, use this as a point of reference to see how your mood – mainly your anxiety and depression is getting
better month – to – month as you continue to do the exercises and improve yourself. This can also apply to
your mood and any other chronic condition you may be encountering.
VAGUS NERVE EXERCISE TRACKER – SEVEN DAY TRACKER
DAY EXERCISES (examples) COMPLETED (Y/N) HOW DID YOU FEEL?
1 Yoga
2 Breathing
3 Cold Exposure
4 Meditation
5 Tai Chi
6 Prayer
7 Valsalva Maneuver

DAY EXERCISES COMPLETED (Y/N) HOW DID YOU FEEL?

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DAY EXERCISES COMPLETED (Y/N) HOW DID YOU FEEL?

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DAY EXERCISES COMPLETED (Y/N) HOW DID YOU FEEL?

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DAY EXERCISES COMPLETED (Y/N) HOW DID YOU FEEL?

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7

DAY EXERCISES COMPLETED (Y/N) HOW DID YOU FEEL?

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DAY EXERCISES COMPLETED (Y/N) HOW DID YOU FEEL?

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Thank yourself for becoming the better version of you. Remember you are not alone, this is a path that we all
walk together, and you will become better. With love, Richard Francis.