Calm Your Nervous System Fast: The 3N Method

When stress hits, your nervous system runs the show. In this episode of The Men’s Collective Podcast, Travis Goodman, LMFT & Mind-Body coach, teaches the 3N practice, adapted from Dr. Les Aria’s work: Notice, Name, Nourish. This is a practical polyvagal-informed tool to help men shift out of fight-or-flight (sympathetic activation) or shutdown (dorsal vagal) and move toward calm, connection, and clarity (ventral vagal).

You’ll learn how to:
Use body-based awareness to catch your state in real time
Label what’s happening to reduce overwhelm and regain perspective
Choose simple “nourish” actions that help your nervous system reset (long exhale breathing, orienting, pressure through palms, sensory temperature shifts, movement, and co-regulation)

Use this before hard conversations, after a stressful workday, during workouts when self-criticism spikes, or at night when your mind won’t shut off. This is not about “thinking positive.” It’s about building reps that create real emotional regulation, better relationships, and more grounded leadership as a man and father.

If you liked the previous episodes on polyvagal theory, neuroception, hierarchy, and co-regulation, this is the next step. Subscribe for nervous system tools that fit real life.

If you want deeper coaching or therapy, visit travisgoodmanlmft.com.

For more men’s mental health tools and community, check out The Men’s Collective Podcast.  [Life in Silico] by Scott Buckley – released under CC-BY 4.0. www.scottbuckley.com.au  

🎧 Listen on Spotify, Apple Podcasts, and YouTube
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