The Sol Method Nervous System Ladder

Why It’s the Heart of Our Method — and How It Helps You Meet Yourself Exactly Where You Are

At Sol Method, we don’t just move bodies — we speak the language of the nervous system.

Everything we teach, every practice we offer, every cue we give is designed to meet you where you are physiologically — not where you think you should be.

To do that, we use what we call The Sol Method Nervous System Ladder — a simple yet powerful map that helps you understand, regulate, and repattern your internal state through movement.

What Is the Nervous System Ladder?

Your nervous system is constantly shifting between states depending on how safe, supported, or overwhelmed you feel in the moment. Rather than labelling these states as good or bad, we see them as functional responses — each one serving a purpose.

At Sol Method, we translate these states into a ladder:

Ladder Position	State	Experience	Sol Method Practice
Top	Activation (High Energy / Fight or Flight)	Buzzing, restless, anxious, wired	Somatic Rebound — Safe intensity & release
Upper Middle	Mobilisation (Healthy Activation / Readiness)	Motivated, alert, energised	Somatic Flow — Awakening & expression
Centre	Baseline / Regulation (Calm Focus / Presence)	Clear, balanced, collected	Somatic Reset — Come back home to centre
Lower Middle	Grounding / Containment (Stability & Strength)	Rooted, capable, steady	Somatic Strength — Embodied resilience
Bottom	Anchoring / Deep Rest (Rest & Restore)	Soft, surrendered, safe to switch off	Somatic Rest — Stillness as medicine

Why This Ladder Is at the Heart of Sol Method

Most fitness and wellness practices treat everyone the same — push harder, hold longer, force your body into submission.

But your nervous system doesn’t work like that.

• If you're overwhelmed and exhausted, a high-energy class will feel punishing, not empowering.

• If you're anxious and wired, lying still in a restorative class might actually feel impossible.

When you understand your place on the ladder, you can choose the practice that truly supports you — not the one you think you should be doing.

This is how real regulation happens.

This is how resilience is built.

This is where healing becomes body-led.

How Each Sol Method Practice Supports a Different Rung on the Ladder

Somatic Rebound — For When Energy Is Trapped and Needs to Move

Rebounding gives your body a safe place to feel intensity — so stress can move through you instead of staying in you. It completes stress cycles, clears adrenaline, and helps you access emotional release without force.

Somatic Flow — For When You’re Ready to Awaken and Express

Flow meets you in aliveness. It builds healthy activation through spirals, breath, and dynamic rhythm, helping your body remember what joyful movement feels like.

Somatic Reset — Your Baseline and Your Anchor

Reset is where we recalibrate — reconnecting breath, sensation, and presence. It’s the bridge between activation and rest, teaching your body neutrality over extremes.

Somatic Strength — For When You Need to Feel Contained and Capable

Slow resistance, spinal stability, posture awareness — this is nervous system strength training. Unlike gym-style force, this is stability with softness — building internal capacity, not burnout.

Somatic Rest — For Deep Restoration

Not collapse, not sleep — but true restorative down-regulation. Long exhales, supported postures, slow nervous system unwinding. It teaches your system that it is safe to soften.

How to Use the Ladder in Your Own Life

1. Pause and ask:  Where am I on the ladder right now?

   Wired? Flat? Stuck in my head? Calm and open?

2. Choose the class that meets that state, not the one you think will “fix” you.

   • Overstimulated? Reset or Rest.

   • Flat or frozen? Rebound or Flow.

   • Scattered or leaky? Strength.

3. Notice what begins to shift — not just in your body, but in your life.

   
   

This Is More Than Movement. This Is Nervous System Literacy.

When you start training with your biology instead of against it, life gets easier.

Your body becomes a partner, not a problem. Regulation becomes a practice, not a concept. Resilience becomes embodied, not intellectual.

This is the Sol Method.

A space to feel. A space to choose. A space to come home.

Want to know which of our practices meets you where you are right now? Take our free Sol Method Quiz for our suggestion- click here