ANCOR Safety Guide & General Precautions

ANCOR Safety Guide & General Precautions

Listen to Your Body: The Foundation of Safe Practice

ANCOR is designed to work with your nervous system, not against it. The most important safety principle is this: your body's signals are always more important than any instruction in this guide.

Core Safety Principles

1. Start Gentle, Progress Gradually

Begin with the mildest versions of any technique

Spend days or weeks at each level before intensifying

There is no timeline you "should" follow

2. Respect Your Window of Tolerance

If a technique makes you feel more activated or shut down, reduce intensity

Feeling slightly uncomfortable is normal; feeling distressed is a signal to pause

You can always return to a technique later

3. ANCOR Should Feel Regulating, Not Overwhelming

Effective practice often feels subtle, not dramatic

"More" or "harder" does not mean "better"

Small, consistent practice beats intense sporadic sessions

When to Pause or Modify Techniques

Pause Immediately If You Experience:

Dizziness or lightheadedness

Sharp pain (distinct from muscle soreness or tension release)

Nausea that worsens with continued practice

Significant increase in heart rate or panic symptoms

Dissociation or feeling disconnected from your body

Unusual headaches

Any symptom that feels "wrong" to you

Modify or Reduce Intensity If:

You feel exhausted rather than regulated after practice

Techniques trigger intense emotional responses you're not ready to process

You're experiencing a flare-up of chronic symptoms

You're in an acute stress period (modify to gentle versions only)

Sleep is disrupted rather than improved

Signs You're Pushing Too Hard

Your body will tell you if you're exceeding its current capacity:

Physical Signs:

Persistent muscle soreness beyond normal adaptation

Increased rather than decreased tension

Fatigue that doesn't resolve with rest

Worsening of baseline symptoms

Increased sensory sensitivity (beyond the normal recalibration phase)

Nervous System Signs:

More frequent activation/stress responses

Difficulty settling even with techniques that usually work

Sleep disruption or increased nighttime waking

Increased startle response

Feeling "wired and tired"

Emotional/Cognitive Signs:

Increased irritability or emotional reactivity

Brain fog or difficulty concentrating

Feeling overwhelmed by the practice itself

Resistance or dread around practice time

Obsessive focus on "doing it right"

If you notice these signs: Scale back to gentler versions, reduce frequency, or take a complete break for several days. ANCOR will still be here when you're ready.

Special Considerations

Recent Surgery or Injury

Avoid any techniques involving the injured area until cleared by your healthcare provider

Focus on non-physical regulation techniques (breathing, sensory awareness) during acute recovery

Proprioceptive work can resume once basic movement is safe

Gentle progression is especially important during healing

Chronic Medical Conditions

If you have any chronic condition affecting your nervous system, cardiovascular system, or musculoskeletal system:

Consult your healthcare provider before beginning ANCOR

Start with the gentlest possible versions of techniques

Track your symptoms to ensure ANCOR is supporting, not complicating, your condition

Some techniques may need permanent modification for your situation—this is completely normal

Pregnancy

ANCOR techniques can generally be practiced during pregnancy with modifications

Avoid any prone (face-down) positions or deep abdominal pressure

Focus on gentle breathing, light proprioceptive input, and sensory regulation

Consult your healthcare provider, especially if you have any pregnancy complications

Postpartum: wait until cleared for exercise before resuming full practice

Medications

ANCOR can be practiced alongside most medications

If you take medications affecting heart rate, blood pressure, or nervous system function, monitor your response carefully

Autonomic regulation may reduce your need for certain medications over time—never adjust medications without consulting your prescribing provider

Track any changes and discuss them with your healthcare team

Age Considerations

ANCOR can be practiced across the lifespan with appropriate modifications:

Children and Adolescents:

Can practice with parent/caregiver guidance

May need shorter, simpler sessions

Focus on playful, engaging versions of techniques

Excellent for developing early nervous system regulation skills

Older Adults:

Can practice at any age with modifications for mobility

May need gentler proprioceptive input

Focus on balance and safety during any standing techniques

Often experience significant benefits for sleep and stress regulation

The key for all ages: Adjust intensity and complexity to match current capacity. There is no age at which ANCOR becomes inappropriate—only adjustments needed for safety and effectiveness.

When to Consult a Healthcare Provider

Before beginning ANCOR, consult your provider if you have:

Any diagnosed autonomic nervous system disorder

Cardiovascular conditions (arrhythmia, heart disease, uncontrolled blood pressure)

Recent concussion or traumatic brain injury

Chronic pain conditions requiring medical management

Active eating disorders

Severe or unstable mental health conditions

Any condition where stress or physical activity requires medical supervision

During ANCOR practice, consult your provider if:

Symptoms worsen consistently despite reducing intensity

You experience new, unexplained symptoms

Existing medical conditions change or destabilize

You're considering reducing or changing medications

You're unsure whether a symptom is related to ANCOR or requires medical attention

ANCOR is Self-Regulation, Not Treatment

Important: ANCOR is a nervous system regulation practice, not a medical treatment. It does not diagnose, treat, cure, or prevent any disease. It is designed to support your body's natural regulation capacity.

If you have medical conditions, ANCOR should complement—not replace—appropriate medical care. Your healthcare provider should always be your primary resource for medical decisions.

Trust Your Instincts

If something feels wrong, it probably is—at least for you, right now. ANCOR is designed to be adaptable to every individual. There is no "one right way" to practice.

Your body's wisdom is the highest authority in your ANCOR practice.