The Adversity Advantage with Doug Bopst How To Break Free From Survival Mode & Regulate Your Nervous System: Jonny Miller
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Oct 30, 2025 
Jonny Miller, a nervous system regulation expert and entrepreneur, dives deep into breaking free from survival mode. He reveals how body-based practices can help ease anxiety and regulate emotions more effectively than cognitive strategies. Jonny discusses overcoming burnout and the importance of community for healing. He also shares personal insights on grief, encouraging acceptance and emotional fluidity. With practical tips like grounding techniques and morning routines, he provides a roadmap to emotional resilience and a more balanced life.
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Stop Numbing And Move Your Body
- Avoid numbing behaviors like excessive scrolling, TV, and isolation that dysregulate your nervous system.
- Do move your body, seek connection, and pay attention to bodily feedback to maintain regulation.
Run Body-Based Experiments
- Run experiments to notice how different practices affect your felt sense in the body.
- Use breath techniques and expanded awareness to change state before trying to change thoughts.
Two Forms Of Survival Mode
- Survival mode appears as hyper-arousal (anxiety) or hypo-arousal (shutdown) and requires different interventions.
- Tailor regulation: downshift techniques for hyper-arousal and activation for hypo-arousal.