Five to Thrive

Five to Thrive


An evidence-backed email course that will teach you how to build nervous system regulation in just five days

The email course is zero-cost — enroll below to take part
"The state of your nervous system in each moment is a force multiplier for reaching your greatest potential.”
— Jonny Miller

🧑‍🎓 What You Will Learn ~

Hundreds of hours of research distilled into five days of practical knowledge. Enrolment is totally free.

Day One ~

The Operating Manual for Your Nervous System

Protocol #1 // Conquer Anxiety ~ with 7 minutes to Calm

Day Two ~

How to Nourish Your Nervous System

Protocol #2 // Reset Dopamine ~ with Non-Sleep-Deep-Rest

Day Three ~

The Art and Science of Interoception

Protocol #3 // Increase Self-Awareness ~ with A.P.E. Practice

Day Four ~

Why The Best Decision Making is Emotional

Protocol #4 // Emotional Literacy ~ with Map Your Emotions

Day Five ~

How to Pay Off Your Emotional Debt

Protocol #5 //Pay off Emotional Debt ~ with Somatic Surfing

👨‍🔬 Explore the Curated Library of Studies

Below are some of the studies that have informed the protocols contained within Five to Thrive.

Out-of-the-blue panic attacks aren't without warning: Body sends signals for hour before’

by Southern Methodist University, 2011

Panic attacks are preceded by an hour of physiological instability, which was captured by 24-hour monitoring of respiration, heart rate and other bodily functions. The findings suggest potentially new treatments for panic.”

Interoceptive Awareness Skills for Emotion Regulation: Theory and Approach of Mindful Awareness in Body-Oriented Therapy (MABT)’

by Cynthia J. Price and Carole Hooven, in Frontiers in Psychology, 2018

“The mindful awareness in body-oriented therapy (MABT) approach offers a framework for understanding how interoceptive awareness facilitates emotion regulation. MABT develops the distinct interoceptive awareness capacities of identifying, accessing, and appraising internal bodily signals and provides an individualized protocol for scaffolding interoceptive awareness.”

Interoception and Social Connection’

by Andrew J. Arnold et al., in Frontiers in Psychology, 2019

“Interoception may help in appraising physiological signals in social situations and flexibility in engaging interoception in social situations may be important for regulation. This paper proposes that interventions aimed at improving interoceptive abilities may be key for alleviating loneliness and improving social connection.”

‘Brief structured respiration practices enhance mood and reduce physiological arousal’

by Melis Yilmaz Balban, Eric Neri, Manuela M. Kogon, Jamie M. Zeitzer, David Spiegel & Andrew D. Huberman

This experimental study investigated the effects of three different 5-min daily breathwork exercises on mood, anxiety, and physiological arousal. It found that cyclic sighing produced greater improvement in mood and reduction in respiratory rate compared to mindfulness meditation.”

The Integrative Role of the Sigh in Psychology, Physiology, Pathology, and Neurobiology’

by Jan-Marino Ramirez, in Progress in Brain Research, 2014

“Hypoarousal and failure to sigh have been associated with sudden infant death syndrome. Increased breathing irregularity may provoke excessive sighing and hyperarousal, a behavioral sequence that may play a role in panic disorders. Essential for generating sighs and breathing is the pre-Bötzinger complex.”

Effect of breathing exercises on oxidative stress biomarkers in humans: A systematic review and meta-analysis’

by Ting-ting Li et al., in Frontiers of Psychology, 2023

Breathing exercises have been shown to significantly reduce oxidative stress biomarkers in humans.

Self-Regulation of Breathing as a Primary Treatment for Anxiety’

by Ravinder Jerath et al., in Applied Psychophysiology and Biofeedback, 2015

We hypothesize that reversing homeostatic alterations with meditation and breathing techniques rather than targeting neurotransmitters with medication may be a superior method to address the whole body changes that occur in stress, anxiety, and depression.”

Somatic experiencing: using interoception and proprioception as core elements of trauma therapy’

by Peter Payne et al., in Frontiers in Psychology, 2015

Somatic Experiencing is designed to direct the attention of the person to internal sensations that facilitate biological completion of thwarted responses, thus leading to resolution of the trauma response and the creation of new interoceptive experiences of agency and mastery.

🙋‍♂️ About Jonny Miller

Jonny Miller, Nervous System Specialist.

In 2017, my fiancée suffered from an anxiety attack — the changes in her brain chemistry in that moment led her to the misguided conclusion that she needed to take her own life.

I believe that if she and others like her had known about and had access to self-regulation practices, these tragedies could be avoided.

In the years since I’ve co-authored the comprehensive Emotional Resilience in Leadership Report with Jan Chipchase, and spent thousands of cumulative hours researching, training & mentoring high-performers and professionals — from the CEO of a rocket-launch company to startup founders recovering from burnout as well as busy parents, early-stage solopreneurs & school-teachers.

Previous students of Nervous System Mastery have included professionals hailing from Slack, Google, Automattic, Facebook, Twitter, IDEO, Salesforce, Amazon, Polygon, Youtube, Meta, Microsoft, Apple, Paramount, Adobe, Calm Company Fund & Harvard Business School.

Learn more about Jonny or subscribe to his Curious Humans newsletter + podcast here.

Welcome to Five to Thrive