Practicing New Moves Under Stress: A Bottom-Up Approach
Why this matters
Athletes learn new skills not by memorizing steps, but by practicing under different conditions that let the body find better moves. This is called the Constraints-Led Approach (CLA). Trauma research points in the same direction: when we’re triggered, our thinking brain goes offline. Old habits take over. To change them, we need to train the body and nervous system to respond differently.
The idea
Instead of relying only on top-down reasoning (“next time I’ll stay calm”), you experiment with bottom-up changes: shifting the conditions so new responses become available. This means working with constraints—the boundaries of the situation—to create room for different actions.
How to Work With Constraints
1. Task Constraints: What you’re allowed or asked to do
Speak in one sentence only.
Wait 5 seconds before responding.
Use only “I feel…” statements.
2. Environmental Constraints: The setting around you
Change posture: sit, stand, or walk while responding.
Look to the side instead of straight on.
Place an object in your hand to ground your focus.
3. Individual Constraints: Your own body and attention
Keep one hand open or jaw unclenched.
Slow your breathing before speaking.
Track one sensation (heartbeat, breath, feet on the floor).
4. Exploration and Variability
Try 3 different ways to respond to the same trigger.
Practice exaggerating and then softening your usual move.
Role-play both sides of an inner dialogue.
5. Representative Practice
Rehearse with real phrases that triggered you.
Bring up the bodily memory of the situation and then try a new move.
Practice with intensity turned up just enough to feel the edge.
How to use this
Pick one constraint to practice during the week. Use it in a real situation or in rehearsal (with me, in journaling, or alone). Don’t aim for perfection. The goal is variability and discovery. Over time, your system learns that you have more than one move when you’re triggered.
This tool does two things:
It explains why bottom-up practice is needed (sports and trauma parallel).
It gives concrete ways to play with constraints, so the body learns flexibility.
Feeling moved by this exercise?
This is the kind of inner work that leads to real change—not just insight, but momentum. If you’re exploring personal development or seeking guidance through a transition, I offer one-on-one work that blends deep awareness with actionable clarity.
Awareness is about naming what matters.
Alignment is living in a way that honors it.
Action is choosing again and again to stay in integrity with yourself.
If this exercise stirred something and you’d like support in moving forward, you’re not alone.
Learn more about my approach to life consulting and relationship coaching here or get in touch for your free 30-minute consultation here!
