Masterclass · Dr. Olli Sovijärvi, M.D.
Optimize Your Nervous System
A practical programme in 120 minutes
Nervous system regulation is not staying calm all the time. A healthy nervous system activates when you need performance and returns to a restorative state afterwards. This masterclass separates the methods the evidence supports from the ones it does not.
€39€49+ VAT if applicable · 120 minutes
Start here
Does this sound like your week?
On high alert, even at rest
Your body stays switched on when you want to wind down, and sleep does not repair the day.
Recovery that never quite lands
Energy, focus and recovery do not match the demands being placed on you.
More relaxation, same result
Adding breathing exercises has not fixed it, because the same exercise does not suit every state.
One number, no answer
You track HRV or resting heart rate but are not sure what the reading is actually telling you.
Stress is not the enemy. Poor regulation is the problem, and regulation is a skill you can learn.
What people say
Reviews of our masterclasses
Excellent resource
This is the perfect “pill” to begin understanding your stress. Once again, excellent resource.
Fantastic
The workshop was informational, personal and actionable. Not only we got a 360 view of the gut microbiome but also got all of our personal questions answered, plus received recommendations on what to do next. I truly recommend it!
More info, about hot & cold
Very good, well presented, and I've taken away alot from it.
Stunning webinar
Easy going and simple explained, i loved this webinar.
Why attend
What you take away
- The big picture: how stress, breathing, sleep, exercise, nutrition, the mind and the vagus nerve relate to one another.
- How to prioritise: which methods are the foundation and which are complementary.
- The common mistakes: not chasing HRV at any cost, and not calming a nervous system that needs activating.
- Practical tools: short exercises for acute moments and longer-term strategies.
- How to read your own data without overanalysing a single number.
- An honest assessment of the evidence for breathing, vagus nerve stimulation, cold, sauna, supplements and recovery devices.
- A ready-made framework for your own 14-day nervous system programme.
The programme
What the masterclass covers
Nine modules, from the physiology up to a protocol you can run.
01The foundations of nervous system function
- How the sympathetic and parasympathetic systems regulate arousal, performance and recovery
- What happens during the stress response over seconds, minutes and hours
- What allostasis and allostatic load mean in practice
- Why the goal is flexible regulation, not the strongest possible parasympathetic state
02The vagus nerve without the mystique
- What the vagus nerve is and how it carries information between brain and body
- Its role in the heart, breathing, digestion, inflammation and the stress response
- What "vagus nerve activation" actually means physiologically
- Which common claims the research supports, and which go too far
03Identify your nervous system state
- How hyperarousal, insufficient recovery and low arousal show up in body and mind
- How to tell a temporary stress response from longer-lasting strain
- What sleep, resting heart rate, breathing rate, mood and performance can tell you
- When symptoms need evaluation by a healthcare professional
04HRV and other recovery metrics
- What heart rate variability measures, and what it does not
- How to interpret Oura Ring and other wearable data sensibly
- Why your own baseline and trend matter more than comparison with others
- How to establish a seven-day baseline without making measurement another stressor
05Fast-acting regulation tools
- Slow breathing, resonance breathing and HRV biofeedback
- The physiological sigh and exhalation-focused techniques
- Diaphragmatic breathing, nasal breathing and carbon dioxide tolerance
- Mindfulness, meditation, progressive muscle relaxation and body-based methods
- Movement, nature and social connection as support for regulation
- A 10-minute recovery exercise you can start using immediately
06Lifestyle factors that build capacity
- Sleep, circadian rhythm and morning light
- Endurance training, strength training and appropriate load
- Parasympathetic recovery after exercise
- Sauna and cold: when they support adaptation and when they add to the load
- Blood glucose variability, energy intake and hydration
- How caffeine, alcohol and nicotine affect arousal, sleep and HRV
07Supplements for stress regulation
- Magnesium, omega-3 fatty acids and L-theanine
- Adaptogens, and what the research actually shows
- Who may benefit, and when supplements carry risks or interactions
- Why no supplement compensates for poor sleep, excess load or an energy deficit
08Vagus nerve stimulation and recovery technology
- How non-invasive stimulation at the ear or neck works
- What the research shows about taVNS for stress, sleep and autonomic regulation
- How stimulation devices differ from relaxation and vibration technologies
- When a device complements the fundamentals, and when it will not help
- Safety, use cases and the most important contraindications
09Your personal nervous system protocol
- Which method suits acute stress, a workday break, after exercise, and before sleep
- How to build a routine for morning, daytime and evening
- How to track your response and adjust based on your data and how you feel
- A 14-day programme that puts the material into practice step by step
Your expert
Dr. Olli Sovijärvi, M.D.
Physician, author and HOLOLIFE Center medical expert. His areas of expertise include preventive health, stress physiology, recovery, performance measurement and the practical application of research.
He has written Biohakkerin käsikirja, Biohakkerin stressikirja and The Resilient Being. His approach combines medical physiology, current research literature and protocols that survive contact with an ordinary week.
Stress physiology and recovery are the subjects he has spent the most clinical and research time on, which is why this masterclass is as much about what the evidence does not support as what it does.
- Led by a medical doctor
- Evidence graded honestly
- Recording included
Who it is for
This masterclass is for you if you
Feel constantly switched on
You experience urgency, hyperarousal, or difficulty calming down.
Struggle to recover
The workday, exercise or other strain leaves you flat for longer than it should.
Want better sleep and focus
You are after the conditions that support sleep, concentration and energy.
Track data you cannot read
You follow HRV, resting heart rate or sleep but are not always sure how to interpret it.
Are curious about the vagus nerve
Breathing exercises or non-invasive neuromodulation interest you and you want the evidence.
Want to stop guessing
You would rather build an evidence-based recovery routine than try one more trend.
Work in health or performance
You coach, treat or train other people and want to deepen your expertise.
No prior knowledge of the autonomic nervous system is needed. The masterclass moves from the fundamentals to practical application.
Register
Join the masterclass
What you get
- A comprehensive expert masterclass on nervous system regulation
- A practical 10-minute recovery exercise
- A framework for tracking your nervous system state and recovery
- A 14-day nervous system programme
- A clear summary of how strong the evidence is for each method
- A downloadable slide deck or summary
- A recording of the masterclass
- A live Q&A session
When you order
- Confirmation of your registration by email
- A calendar link so you can join at the scheduled time
- Access to the live session on mobile, tablet or computer
- The full recording afterwards, which is also fine if the recording is all you want
Recording, available instantly
Watch whenever suits you. 120 minutes.
This masterclass only
€39€49
+ VAT if applicable. Recording included either way.
Register nowAll common credit cards and online payment methods accepted.
- 100% secure payment
- 24/7 support
- Recording included
- No AI used
Or take everything
This masterclass is one of more than ten. The pass is the cheaper route if you want more than one.
Every webinar, one price
HOLOLIFE Webinar Pass
€147€429
+ VAT if applicable
This masterclass plus every other webinar we have recorded, and the ones still to come.
- Includes this masterclass
- 10+ webinars, 40+ hours
- Access to the back catalogue
Just this one?
The masterclass on its own is €39, recording included. The pass only makes sense if you want more than one.
Frequently asked
Questions people ask before buying
What if I cannot attend live?
You get the full recording, so you can watch at your own pace. Buying only for the recording is a perfectly normal reason to register.
Is there a chance to ask questions?
Yes. The live session includes a Q&A.
Do I need a vagus nerve stimulation device?
No. The foundation is breathing, sleep, movement, circadian rhythm and load management, none of which need a device. Technology is covered as a complementary option, and the masterclass is explicit about when a device is unlikely to help.
Is it suitable for beginners?
Yes. It starts with the fundamentals of nervous system function. At the same time the content goes deep enough to be useful to health and wellness professionals.
Will I get practical exercises?
Yes. You will learn several methods for different situations, complete a guided recovery exercise, and get the framework for a 14-day programme.
Does it cover HRV and Oura data?
Yes. You will learn what HRV tells you about autonomic regulation, which factors change the reading, and why your own trend matters more than any single result.
Does this replace seeing a doctor?
No. The masterclass is general information and tools to support well-being. It does not diagnose or treat disease. Persistent or severe symptoms, fainting, chest pain, arrhythmias or severe insomnia need evaluation by a healthcare professional.
Ready to stop guessing at your recovery?
Get the masterclass
Free chapter
Not ready to register?
Take the Sleep chapter of the Biohacker’s Handbook, free. Forty-nine pages on circadian rhythm, sleep architecture and recovery, which is the ground this masterclass builds on.