Stop Guessing What Your Nervous System Needs
30 somatic practices organized by how you feel: activated, shut down, disconnected, overwhelmed, tense, or wired.
When your nervous system feels off, it can be hard to know what will help. This handbook gives you 30 body-based practices organized by the state you’re in, so you can stop guessing and open directly to something your body can use.
- Your heart is racing and you can’t bring it down
- You’re stuck in an overthinking spiral you can’t break
- You’re exhausted, but your body won’t relax
- You’re carrying the weight of a difficult conversation
- You feel disconnected from yourself or the world around you
- Stress sits in your jaw, shoulders, chest, or stomach
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Reader reviews
“The practices were súper helpful!”
“It was easy to read, well organized, and answered many of the questions I had. I appreciated how clearly everything was explained without being overwhelming. It saved me time because I could quickly find the information I needed. The handbook feels thoughtfully put together and is a great resource to keep on hand. I would definitely recommend it to anyone looking for clear, reliable guidance.”
Details & delivery
- Format
- Length
- 55 pages
- Practices
- 30 across 6 chapters
- Navigation
- Tap any practice or chapter to jump
- Works on
- Phone, tablet, desktop, print
- Delivery
- Instant after checkout
Refund policy
If the handbook isn’t a fit, email hello@myalchemywithin.com within 14 days of purchase and I’ll refund your order. Include the email you used at checkout so I can find it quickly.
What's Inside
Find the practice for the state you're in
Six chapters, sorted by nervous system state. Open any one to see its five practices.
01When You're Activated+
Racing thoughts and anxiety
- The Physiological SighUnder thirty seconds. The fastest way to bring the heart rate down.
- Temperature Contrast ResetCool water on the face. Works when nothing else does.
- Exhale and DropAn exhale paired with releasing tight shoulders and jaw.
- Extended Exhale BreathingA slower breath pattern when you have a couple of minutes.
- Eye CuppingA non-breath option, resting warm hands over the eyes.
02When You're Shut Down+
Numbness and brain fog
- Peripheral AwakeningAttention moving slowly through the body when nothing else is possible.
- Gravity CheckNoticing where the body is touching the ground, chair, or bed.
- Micro-MovementThe smallest possible movements to get the body moving.
- Temperature ShiftCool water, warmth, or fresh air to wake the body up.
- Slow Weighted WalkingSlow, deliberate steps for when you can stand.
03When You Need to Discharge+
Restless, wired energy
- Micro Tremor ReleaseA small bouncing shake done standing.
- Bilateral Stimulation (Butterfly Hug)Slow alternating taps across the chest.
- Shake-Off PracticeA longer, fuller body shake.
- Voo SoundA low vocal sound that calms through vibration.
- Towel TwistWringing a towel to discharge stuck or angry energy.
04When You Need Containment+
Overwhelm and overstimulation
- Self-Contact PressureFirm pressure on the arms and thighs.
- Self-HaveningSlow hand movements along the arms to calm anxiety.
- Weighted HoldingResting under something heavy.
- Pillow SqueezeHolding a pillow firmly against the chest.
- Wall PressPressing the palms into a wall.
05When You Need to Come Back to Your Body+
Dissociation and disconnection
- Texture GroundingUsing texture and touch when you feel disconnected.
- Orienting With MovementSlow head turns to interrupt dissociation.
- PendulationA back-and-forth attention practice for emotional overwhelm.
- Progressive Muscle ReleaseWorking through the body, one muscle group at a time.
- Sound TrackingUsing hearing to reconnect with your surroundings.
06When You Need to Release Tension+
Chronic tension and stress
- Vagal ToningSustained humming to activate the body's calming nerve.
- Jaw and Tongue ReleaseReleasing the jaw to ease the whole face.
- Ear MassageGentle ear self-massage to release tension.
- Shoulder Drop and SighA drop and an audible exhale for shoulder tension.
- Slow Wind-Down BreathingA long, slow breath practice for the end of the day.
Plus a journaling page in every chapter and six sequences that combine practices for specific moments.
Get the Handbook · $20Three simple steps
Notice your state
Are you activated, shut down, disconnected, overwhelmed, tense, or wired?
Choose the matching chapter
Each section is organized by what your nervous system is experiencing.
Try one practice
No overthinking, no perfect routine. Just one body-based reset.
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