Body First, Then Words

Nervous system aware practices that help your body come with you

Small, repeatable practices so your words and your body stay on the same team during tense moments.

From "My body is still in survival mode" to "I have one reset I actually remember to use."
When to use these

Reach for this section when:

You shake, sweat, or go numb during talks
Your jaw, stomach, or chest hold most of your stress
You know what you want to say but cannot access it

Not medical advice. Just light-touch supports to help you come down enough to stay present.

Mini practice

Two minute reset before you reply

A tiny sequence you can use in a hallway or car that lowers intensity enough for your thinking brain to return.

Anchor: Brief regulation practices.

Science you can feel

Why words disappear under stress

When the nervous system detects threat, the brain shifts priorities. The amygdala increases alert signals, and the prefrontal cortex downshifts. That is the part responsible for reasoning, language access, and impulse control.

This is why long explanations do not land as information. They land as intensity.

Visual explainer showing the brain shift under stress: the amygdala becomes more active while the prefrontal cortex downshifts, affecting reasoning and language.
Suggested file name: brain-shift-under-stress-explainer
Try it now

Two minute reset before you reply

Gentle, quiet, and usable in real life. The goal is not to force calm. The goal is to lower intensity enough for clarity to return.

1) Hands: one hand on chest, one on ribs or stomach. Light steady pressure.
2) Breath: inhale 4, exhale 6, repeat 5 times. Keep it easy.
3) Orient: name 3 neutral facts about the room to update the present moment.
4) Words: choose one line you can repeat: “I need a minute.”

If symptoms are intense or persistent, consider support from a licensed clinician. This page is educational support, not treatment.

Next step

If this helps, the deeper tools make conversations easier

These practices help you stay present. The next layer is learning how to structure a conversation so your nervous system does not have to work so hard.

Explore deeper resources Get updates and free tools