Takeaway: Hard experiences change how our system responds to stress and threat. Lifestyle changes and direct practice offer immediate regulation and widen your Window of Tolerance for long term change.

Why it matters: When we are inside our Window of Tolerance we are able to respond appropriately to challenges and we can shift into more relaxed states that allow our bodies to digest our food and connect to our people.

‘Regulation’ & ‘Resourcing’ are other therapy specific terms that often describe coping skills that aim to soothe your nervous system or bring it back to it’s optimal state.

Regulating Practices (4:53)

• Box Breathing or stretching out inhales/exhales

• Progressive Muscle Relaxation

• Noticing cues of safety

• Self Touch: right hand over heart, left hand under right armpit, intentional breathing

• Spend time in nature

• Sound therapy: Nature and water sounds, binaural beats

Tip: Different tools are often needed or preferred for different times or different states.

Journal & Thought Prompts: Explore how your nervous system feels when you’re in your window of tolerance, in hyperactivation, or hypoactivation? Start to think about what tools may fit best for your different nervous system states. Where can you “plug” a practice into daily life?

“A healing goal is to widen our nervous system’s tolerance for stress so that we can respond more appropriately to life situations.”

Additional Resource:

Polyvagal Card Deck: 58 Practices for Calm and Change