Like a symphony where each instrument plays its unique part to create beautiful music, this technique helps you understand and heal each part of yourself—physical and emotional—before bringing everything into harmony.
The gateway to emotional balance lies in this powerful nerve. Through specific vagus nerve exercises designed for anxiety relief and stress reduction, you'll learn to activate your body's natural relaxation response. These gentle practices support nervous system regulation and help build lasting emotional resilience.
Balance your body's natural energy systems through mindful movement, conscious breath, and focused attention. This mind-breath-movement integration helps restore vitality and emotional equilibrium.
Learn to read your body's earliest signals through somatic healing sensory roadmaps, and neurological bridging techniques, catching stress and emotional shifts before they overwhelm you. This ancient practice, refined for modern life, helps you stay grounded in the present moment.
Discover the calm that comes with synchronized breath and heartbeat. This simple yet profound practice helps clear your mind, steady your emotions, and regulate your nervous system, even in challenging moments.
Your posture affects more than just your spine. It influences your mood, energy, and confidence. Through targeted somatic healing techniques, learn to find ease in your body that translates to ease in your mind.

Working with Norman is Life Affirming

"I stuck with Norman because I love his method. It’s one of the most satisfying, life-affirming, sanity-keeping things that’s been a thread through my whole life."

-Longtime student of Norman's Debora Kolwey

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Read Debora's Story
The cornerstone of our practice combines three powerful elements: the Dragonfly technique, vagus nerve engagement, and panoramic body awareness. This seated practice integrates these three distinct yet complementary approaches to achieve nervous system regulation. This form can help you stay calm and balanced, even when life gets chaotic. The accessible nature of this seated practice makes it an ideal starting point for both beginners and experienced practitioners seeking deeper nervous system integration.
A new approach to strength training that goes beyond traditional resistance work that Norman developed, this form integrates weight-bearing exercises with advanced self-regulation techniques. By combining physical loading with nervous system awareness, practitioners develop both structural and neurological strength simultaneously.
A dynamic standing practice divided into four progressive sequences, the Energy Dance form cultivates neural plasticity through movement. This form develops not just physical attributes—strength, balance, and movement fluidity—but also creates new neurological patterns to improve the way you walk, stand, and move in life. While slightly more challenging than the Trilogy Form, this practice offers practitioners a pathway to embodied consciousness through mindful movement.
This form maps and develops the body's major energy centers, from the pelvic floor to the crown of the head, including, the brain, the spinal cord, the nerve plexuses (cervical, brachial, lumbar, and sacral). Through specific movement patterns and breathing techniques, practitioners learn to activate and link these energy centers, creating stronger neural connections between them that are greater than the sum of their individual parts.

Self Regulation Relieves Physical Pain

"In addition to keeping me going now at 86, with this work, I live with no pain!

I garden, I do T'ai Chi, I walk and enjoy my body's movement indoors and out! Before beginning my work with Norm, I had considerable back pain."

-Longtime Student Ann Griffin

Upcoming Classes

Explore all of the upcoming opportunities to study Self Regulation with Norman Allard.

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Explore Classes
If you're fascinated by the intersection of neuroscience and embodied practice, you'll feel right at home here. While anyone can benefit from these practices, you'll get the most out of this work if you're curious about both the "how" and "why" of nervous system regulation—someone who wants to understand the mechanisms while experiencing the transformative effects firsthand.
We recommend beginning with The Trilogy Form. After that, you're invited to explore whatever form feels right for you!
Once you're a member, you have access to all recorded sessions for the duration of your membership. Take your time exploring the material, revisit sessions whenever you need a refresh, and work through the practices at a pace that feels right for you.
While live sessions offer wonderful opportunities for real-time interaction and community support, we know life doesn't always cooperate with schedules. That's why every session is recorded and available for you to watch anytime. Many of our members mix and match — attending some sessions live and catching others on replay.
Whether you're dealing with physical discomfort (like TMJ, knee pain, or posture issues) or emotional stress (like anxiety), our approach works with your whole self. By combining vagus nerve exercises with gentle somatic techniques, you'll learn to address both physical tension and emotional wellbeing together because they're more connected than you might think.
There are no required prerequisites for the Self Regulation Forms, however we do recommend completing Norman's introductory course -- Foundations in Hierarchy of Movement -- to learn more about his work before beginning. The Foundations program is included in membership, and will be visible on your dashboard upon sign up.