The B.HUMAN Movement
Somatic Tools to Build Capacity
This worksheet helps you build a deeper, safer, more trusting relationship with your body. Move slowly. Let your body guide the pace.
Somatic regulation is not about forcing yourself to relax or pushing through discomfort. It is about learning the language of your nervous system so you can respond — not react.
Your body is not separate from your performance.
Your physiology shapes your emotional state.
Your emotional state shapes your behaviour.
Your behaviour shapes your results.
If your posture collapses and your breath shortens, your nervous system reads stress.
If your chest opens and your breath deepens, your nervous system reads strength.
Change the body → change the state → change the outcome.
Learning the Language of Your Nervous System
Your body has been sending signals your whole life. Most people learned to ignore them. This section helps you rebuild somatic literacy — the ability to read your body's signals in real time.
Think of a moment when you felt physically safe, relaxed, and fully present. What did your body feel like?
Your body signals stress before your mind registers it. What are your earliest physical warning signs?
Your top three physical early signals:
Your body broadcasts its state constantly. Learning to read it is the first layer of physical control.
🎯 If you catch the signal early, you keep your window of tolerance. If you miss it, the body takes over.
Pause for 60 seconds. Without trying to change anything, simply scan from head to feet. Notice:
Your nervous system moves between states all day. Your goal is not to always be in the Green Zone — it's rapid recovery.
🧭 State determines performance. Shift state first, solve problems second.
Which zone best describes your physical state over the past 48 hours?
These are not flaws — they are nervous system strategies. They change through awareness and deliberate practice.
What happens: The nervous system shifts into overdrive — flooding the body with adrenaline and cortisol. Heart rate spikes, breath shortens, muscles tense. The body is preparing to fight or flee.
How it appears: Tight chest, racing heart, shallow breathing, restlessness, inability to sit still, jaw clenching.
What happens: The nervous system shuts down — withdrawing energy to protect the system. This is the freeze or collapse response. The body feels heavy, numb, or disconnected.
How it appears: Physical numbness, fatigue, disconnection from sensation, difficulty moving, foggy body awareness.
What happens: The mind actively avoids body awareness — because past body sensations have been associated with threat, pain, or overwhelm. Staying in the head feels safer than being in the body.
How it appears: Intellectualising stress, not noticing hunger or exhaustion, ignoring pain signals, dissociation.
What happens: Chronic holding patterns in the body — muscles that never fully relax, postures that become permanent bracing strategies. The body is frozen in a state of readiness.
How it appears: Chronic tension, stiff neck or back, locked hips, held jaw, tight shoulders even at rest.
Tick the traits that resonate with your physical patterns under stress:
Capacity = how much physical sensation, activation, or discomfort you can hold without shutting down, bracing, or reacting.
I can notice physical tension without immediately trying to stop it.
1/5I can take a full, slow breath even when stressed.
1/5I can feel discomfort without being controlled by it.
1/5I can move my body deliberately to shift my state.
1/5I recover physically from high-stress situations within a reasonable time.
1/5Your Physical Capacity Score
5/25
Building Awareness
🔁 Capacity grows through graduated exposure. Small doses of tolerable activation — followed by recovery — expand your window of tolerance over time.
These tools help you shift your physiological state deliberately. Use the right tool for the right zone.
🎯 When you control your body, you control your state. Precision matters.
Integration happens through daily repetition, not occasional intensity.
Morning:
60-second body scan before getting out of bed. Notice your zone. Choose one tool to start the day intentionally.
During the day:
Zone check every 2 hours. If Yellow or Red, use one tool before continuing. This prevents accumulation.
Evening:
Progressive muscle release or humming for 5 minutes. This discharges the day's accumulated activation before sleep.
You are not your stress response. You are the one who can choose to shift it.
Complete this statement from what you've learned:
"I am someone who…"
Your nervous system is not broken. It is doing exactly what it was designed to do — protect you. Through this worksheet, you've begun the process of giving it better information.
Repetition is the language of the body. Keep practising.