BODYSPEAK ALCHEMY™
Nervous System Tools
You do not need to feel calm all the time.
Learn to recognise your state, understand your body’s needs and build nervous system resilience.
These tools help you respond, recover and return to regulation.
What State Am I In?
Your nervous system uses different protective patterns depending on what it senses and needs.
These patterns are not failures. They are ways your system tries to help.
Choose the pattern closest to your experience right now.
Fight
Tense, frustrated, angry
or ready to defend.
Flight
Anxious, restless, overthinking or
needing to escape.
Freeze
Numb, disconnected,
stuck or unable to begin.
Fawn
Appeasing,
overexplaining or
struggling to say no.
I Need Support Now
Choose one simple practice.
You do not need to do everything.
A grounding practice for anxious or emotionally intense moments.
A fast reset when stress rises or everything feels too much.
Three simple steps for overwhelm, emotional spikes and hot flushes.
Use your senses to reconnect with the present moment.
Daily Nervous System Support
Small practices make big changes.
Use these to strengthen your capacity to meet stress and recover afterwards.
Notice your state before deciding what your body needs today.
Lengthen your exhale to gently support settling
and recovery.
Reconnect through your senses, movement and contact with the natural world.
Help your body release the day and prepare for rest.
Support for Each State
Different states need different support.
Choose the practice that matches what your body needs right now.
Use safe movement and sound to release built-up tension.
Use grounding and
steady breathing to slow the rush and reorient.
Use warmth, touch and
small movements
to reconnect without forcing.
Pause before agreeing
and check what
you need first.
Energy and Spiritual Support
Regulation can include practices that help you feel connected, supported and grounded.
Choose what aligns with you.