Developing emotional resilience pt 2 the window of tolerance

Developing and Integrating the Body - Heart- Mind Connection
Peter Creagh, Trainer, Supervisor and BACP Registered Counsellor MBACP (Accredited) UKRC Registered
Independent Counsellor, Member of the UKASFP and Member Chartered Institute of Personnel and
Development email: - petercreagh43@virginmedia.com
DEVELOPING EMOTIONAL RESILIENCE
Part 2- The Window of Tolerance
NB- If delivered as part of Workshop, these notes will have supporting experiential practices.
Part 1 of this series, a previous handout on The Triune Brain System, looked at a
simplified Model of the Triune Brain and its integration with Gilbert’s 3 System of
Response. This provided a useful model from which we humans operate. These models
simplify the enormous complexity of the Brain and begin to explain the complex nature of
the inter-connectedness of all three levels. Part 2 will expand on this and explore the
concept of a Window of Tolerance (W.O.T). This concept was ‘coined’ by Dr Dan Siegal
and it presents a structure for dealing with the various emotional states that can lead to
either Hyper or Hypo Arousal. Before we look at W.O.T, let us briefly recap the Triune Brain
and focus on its impact on our W.O.T.
Triune Brain and the W.O.T
The Triune Brain evolutionary
model consists of the REPTILIAN
(Survival), EMOTIONAL (Limbic)
and THINKING (Neocortex)
Brains.
All 3 ‘brains’ are important in the
way they impact on our W.O.T.
This could help us to decide on
how both ‘Bottom-up’ and ‘Top-Down’ strategies could assist us in both widening our
W.O.T and in our attempts to control both Hyper and Hypo Arousal states. Let us now recap
some important points about the different parts of the Triune Brain and particularly the role
of the Reptilian and Emotional Brains.
Reptilian Brain. The Reptilian Brain is almost totally instinctual and is mainly comprised
of the Autonomic Nervous System (ANS), with its twin branches of Sympathetic and
Parasympathetic Nerves (SNS and PNS respectively). The ANS instinctually and
unconsciously regulates and controls, breathing, heart rate, digestion and much more. It is
connected to most of the organs of the body and directly, via the Brain Stem, to vital areas
of the Brain. (a Diagram of this is on the last page.)
Many Hyper – Arousal States result from a sustained and long-term over-reaction of the
SNS, which is the ‘Emergency Brake’ of our Body/Psyche. Many Hypo – Arousal States
(particularly long-tern Trauma e.g. PTSD) result from the intensity of the Trauma and the
failure of our Fight-Flight system to cope. Consequently, the Dorsal branch of the Vagus
Nerve operates and causes the Body: Psyche to enter a shut-down’ or freeze state.

The Emotional (Limbic) Brain the Emotional Brain mainly consists of the Limbic System
and it too is instinctual. In the Triune Brain we explored three of its main components, the
Amygdala, the Hippocampus and the Hypothalamus. The first of these is the brain’s
‘Smoke Detector’ or Alarm system and is involved in our emotions, survival and memory.
The 2nd (the Hippocampus) is involved in creating long term memory from current working
memory. In addition, it has numerous receptors for Cortisol, the stress hormone. The 3rd
(Hypothalamus) is a ‘control centre’ that monitors signals from the body and responds in
order to keep the body regulated. That is why we so often ‘feel’ emotions in the body. The
good news is that Mindfulness and Breathing Practices along with body movement can help
moderate the Emotional Brain.
The Thinking (Neocortex) Brain. The Neocortex is a highly complex and amazing part of
the brain. It has two hemispheres and is involved with advanced thinking. The pre-frontal
cortex (PFC), which comprises between 25 and 30 % of the Neocortex; is located at the
front of the brain. This is a highly advanced part of the human brain and it acts like a
‘Master Controller’. It is involved in our capacity to make choices, reason, decisions, self-
reflection and many other aspects (See Siegal 2011). This is the centre of our ability to use
mindful and other practices that are the basis of all ‘Top Down’ strategies. The PFC has
direct connections with the Limbic Brain and thus can be a powerful controller of emotions.
When we combine the Triune Brain and Gilbert’s 3 Modes of Response Model, we have a
more useful and helpful Integrated Model. Let us now begin to explore, in greater depth,
the concept of our Window of Tolerance (W.O.T). We are particularly interested in the 3rd of
3 Responsive States, namely the natural ability to access and use the Soothing System.
Before we move on to explore the concept of the Window of Tolerance (W.O.T) and its
application to both the treatment of Mental and Emotional Issues and the development of
Emotional Resilience (ER). It is important to pause and look at the evolution of the ANS.

The Development and Hierarchy of the Autonomic Nervous System
(ANS)
A Conventional and simplified schematic understanding of the autonomic nervous system
(ANS) is shown in the Figure at the end of these notes. This outlines the twin SNS and PNS
branches of the ANS and their connection to both the Brain Stem and to the body’s internal
organs
However, a more helpful ‘breakdown’ of the ANS and its evolutionary development and
growth can be found in Porges’ Polyvagal Theory. This looks at the ‘sub-division of an
important part of the PNS, namely the Vagus Nerve. The term Vagus means ‘wandering’.
The Vagus Nerve is part of the PNS, but its twin branches evolved at different times and it
is broken into TWO Branches, the Dorsal Vagus and the Ventral Vagus. This then divides
the ANS into three parts, each with its own set of protective actions. So now, before we
explore the W.O.T. let us outline a simplified explanation of these 3 parts
1. The earliest was the Dorsal vagal system, common to all sentient beings and
creatures. It is part of the PNS and of our Safety and Survival System. It is designed
to enable us to enter an Immobilization Phase of ‘Freeze’ or shutdown if our safety or
survival is ‘threatened’
2. The next to ‘evolve’ was the SNS and this brought the ability to ‘activate’ and, if
necessary, enter the Fight: Flight Phase.
3. The most recent, in terms of our human evolution is the ventral vagal system, a
branch of the PNS. This evolved as we humanoids developed our Cortex and PFC
and our ‘desire’ for relationship and connection. It offers the ability for safety through
connection and social engagement. Thus, it is a part of our Social Engagement
System (SES).
The ability to ‘recognise which part of our ANS is currently dominating is a vital step in and
attempt to manage our emotions and choose relevant and appropriate healing / therapeutic
strategies. Are we entering Dorsal Vagus shutdown or SNS Flight or Fight or are we in
Ventral Vagus and the SES stage?
So let us now explore the whole area of the Window of Tolerance (W.O.T)

Window of Tolerance & Its Zones of Dysregulation
In exploring the Window of Tolerance, it is important to acknowledge Dr Dan Siegal.
Arguably he has made the single biggest contribution and has worked with others to apply
this concept to Trauma, Dysregulation and issues such as panic, anxiety, addiction,
attachment issues and depression. The following pages will explore how this concept can
be applied and used with/by clients to monitor their Window of Tolerance to build-up their
Mental and Emotional Resilience and expand their W.O.T.
This will be outlined in a series of simplified diagrams that explore the 3 ‘zones’ of emotional
awareness or states. These ‘zones’ outline the intricate balance between the twin limbs of
our Autonomic Nervous System; namely the Sympathetic and the Para- Sympathetic
Nervous Systems (SNS and PNS respectively). We will start with Zone 2, namely: – A
Healthy Nervous System. After that we will explore Zones 1 and 3, the Hyper and Hypo
Arousal States respectively and the two Orange Zones where we are in danger of exiting
the W.O.T.
Finally, with reference to the Hierarchy of the ANS (previous page); in our day-to-day life we
tend to ‘employ’ these to stay SAFE, in the reverse order.
1. We try to use our SES to portray that we are not a threat.
2. If that ‘appears’ to be failing, then we enter SNS Fight: Flight Phase
3. Finally, if all else fails, we enter the Dorsal Vagus Shutdown state
So let us now look at the 3 Zones of our ANS and our Window of Tolerance.
Introducing the 3 Zones of Our ANS and the W.O.T
The Triune Model of the Brain has 3 main evolutionary stages or levels. The Autonomic
Nervous System (ANS) with its twin ‘branches’ of Sympathetic and Parasympathetic
Systems (SNS & PNS) is intricately linked to the first 2 of these, namely the Brain Stem and
the Limbic Systems i.e. the Reptilian and Mouse Brains. Both branches are essential for
our survival and for our day-to- day, moment-to-moment life.
Ideally, when we are living a ‘normal’ (reasonably manageable) life, there needs to be a
balance between the SNS and the PNS. The SNS is required to ‘activate’ whenever we
need to act and/ or respond to circumstances in the present moment. This branch can be
likened to an ‘Accelerator’. In contrast, we also need moments of rest and digest and for
this we use the PNS, which can be likened to a ‘Brake’. Before addressing the W.O.T and
it’s 3 zones it can be helpful to briefly look at the A.N.S, it’s twin branches of the S.N.S and
P.N.S and their different ‘activation’ levels.

The See-Saw action of the ANS twin branches
The Table below outlines three potential ‘zones’ of activation of the A.N.S. This proposes 3
levels for both the S.N.S and the P.N.S and the twin branches of the Vagus Nerve attached
to the PNS. These 3 levels are our autonomic responses perceived threats. These are:
a. The normal/healthy rhythm between the SNS (STAGE I) and PNS (STAGE II). The
latter has its Ventral Vagus Branch activated and thus the Social Engagement
System (S.E.S) is engaging with the ‘world’
b. The boundaries of Dysregulation that lie between ‘normal’ and the potentially
‘unsafe/extreme’ zones of Hyper and Hypo Arousal (Zone 1 and 3). These will be
explored in greater detail in a later section of these notes.
ZONE ACTIVATION
STAGES
SNS PNS
NOTES
ZONE 1
Healthy Nervous System I II
The twin Branches act like a SEE SAW counter
balancing. SNS rises when we need to RESPOND
and the PNS is at STAGE II) when we are at Low
Arousal. The Ventral Branch of the Vagus Nerve
our Social Engagement System (SES) is engaged,
Entering
DYSREGULATION
II
I
TWO AREAS
1. Between Normal & HYPER; here the SNS
rises to STAGE II and enters a zone where it
begins to over-activate (see Red Zone 1)
2. Between Normal and HYPO – beginning to
‘shut-down’ as PNS falls to STAGE I,
leading to Apathy and Depression. If over-
stress & trauma remain and greatly increase,
there is danger of entering the Hypo -Freeze
State and ultimately shutting down.
This is where the S.E.S(Ventral) branch of the
Vagus Nerve begins to lessen and close (see
RED Zone 2)
DANGER/UNSAFE
ZONES III
III
TWO AREAS
1 HYPER-AROUSAL: SNS at MAX activation.
This is our 2nd
line of ‘defence’ as we enter
a ‘severe’ FLIGHT: FIGHT phase ( see later
– re oscillating between Anxiety and
Depression). It is unwise and unhealthy to
stay in this zone for too long.
2 HYPO -AROUSAL: PNS at STAGE III
DANGER! This is our 3rd
and final phase of
‘defences’. Our S.E.S (Ventral Vagus Nerve)
shuts down and our Dorsal Vagus activates
and can lead to:
a. Shut Down / Withdrawal/ Freeze
b. In Extremis – TOTAL SHUT DOWN -
Death
The above is a brief outline and each of these ‘zones’ will now be explored in greater detail.

Zone 2: - A Healthy Nervous System – Calm Area
Figure 1 below shows the ‘normal’ activation the ANS as we respond to the moment-by-
moment inputs of life. The twin branches of the ANS, the SNS and PNS , come into play
depending upon the circumstances. In a healthy system, these ‘circumstances’ are mainly
dependent upon the ‘Present Moment’ and are not overly influenced either by past events
or our concern or anxiety about the future.
The twin branches of the ANS are like a seesaw. Whenever we need to arouse our body
psyche to life’s events, the SNS activates and provides the necessary stimulus and
hormones. This is the fight: flight part of our ANS. In moments of calm and rest, the PNS
activates and settles down the body psyche. This is the rest - digest part of the ANS
Figure 1 above is only illustrative and tries to show how in a healthy nervous system the
twin branches of SNS and PNS activate and settle down in a balanced manner and can
respond appropriately to both the need for Arousal and Calm. The Green Arrow shows the
extent of our W.O.T. This ‘window’ can be extended/expanded by a variety of body/mind
practices and a suitable diet that help build our emotional resilience. The good news from
recent advances in Neuroscience is this: the brain can be changed; this is the basis of
what is known as brain plasticity! ‘Neurons that fire together wire together’.
Brain Plasticity is not the main function of this note. However, there are certain steps we
can all take to maintain and build a healthier brain. The following are 5 top tips for the
development and maintenance of a Healthy Brain:
1. Diet (eat foods that feed the brain, particularly Omega-3 Fatty Acids, Vitamin C,
food rich in antioxidants, Nuts etc)
2. Exercise (essential for both body and mind) e.g. walking, Tai Chi, Yoga Asanas,
Dance etc)
3. Sleep (vital to help regenerate the brain)
4. Socialise (we are made for connection – so look for opportunities)
5. Learn new things (learning new skills etc helps build new neural structures)

In this ‘healthy’ zone, the body psyche is operating, not only within its current W.O.T but
also in a balanced way. The Three Response Systems (Gilbert 2010) of Threat, Drive and
Soothing, tend to be appropriately balanced with none of them asserting an undue and/or
unbalanced impact. In this Zone, our emotional regulation is balanced, and we can respond
both to the normal need for arousal of the SNS and, when necessary, activate the PNS to
Self-Soothe. In short, we have just enough stress to keep us going but are neither over
stressed nor under stressed. NB: We need some stress for a healthy Body-Psyche.
In this ‘steady’ state the ‘ventral’ wing of your Vagus Nerve (this is a nerve that branches
off the PNS) is activated. This results in what is termed ‘the Social Engagement System’
being prominent. The figure and Table below show some of the typical signs and states that
exist in Zone 2.
There are a variety
SIGNS YOU ARE HERE
• You can feel and think simultaneously * You Experience Empathy
• Feelings and Emotions are manageable * You can react appropriately
• Aware of Boundaries (self & others). * You feel Safe
• You are mainly in the present moment * You are more OPEN and Curious
• Blood Pressure - Normal (PNS) to Slightly Risen (SNS)
• Heartrate- Resting (PNS) to Quicker & more forceful (SNS)
• Breathing- Easy and from Diaphragm (belly) (PNS) to increased rate (SNS)
• Digestion- When Calm it Increases but Decreases when SNS raises.
PRACTICES & STRATEGIES TO STAY WITHIN W.O.T & INCREASE IT
There are a wide variety of Practices and Strategies that can assist in balancing the 3
Response Systems. In addition to the 5 Top Tips outlined earlier, the following points
indicate areas for useful Mindful Practices: (See Note below)
Mindfulness Practices – Staying in the Present Moment & Developing Awareness
(applies to every point). Use Imagination e.g. Imagine the’ Best not Worst’ to stimulate
neural growth; Loving Kindness Practices, Act ‘as if’ things are OK etc.
Emotional Regulation Practices- Deep Breathing Practices (Square Breathing when
calm) & Challenging Limiting Beliefs & Thoughts. Humming while Breathing out through
nose, Choice Awareness Practices etc
Grounding Exercises - Body Scan, breathing whilst moving the Body, Music (calm/gentle)
Impulse Control- Delayed Gratification & Choice Awareness Practices
Making new choices (Daily)- practice Choice Awareness & Learning new skills etc.
NB: Developing a regular regime of helpful practices, not only allows us to stay within our
W.O.T but can help to expand it. In this way we become more resilient and are better able to
withstand and recover from the tsunami’s and storms of life. These notes complement an
experiential Workshop where useful Practices are explored.

ZONES 1 and 3 - Dysregulatiion
Figure 2 introduces the twin Zones of Dysregulation. These occur when the Nervous
System enters a boundary area that leads to one of two potentially unhealthy states. Whilst
normal life can result in circumstances or moments that cause us to ‘drift’ into either Zone 1
or Zone 3; remaining in either zone is unhealthy or can, in some cases, be unsafe. This is
certainly more likely if we remain in the ‘Orange’ Zones too long.
Please note that Figure 2 is slightly different from Figure 1. Notice the Green Arrow and the
amended label. This is designed to emphasise the fact that everyone has their own
Optimal Arousal Zone and thus their Window of Tolerance. In this optimal zone we can
respond to and recover from the Ups and Downs of life.
In addition, it is important to note the two ORANGE Zones. These mark a ‘boundary
between the extremes of our Window of Tolerance and the potentially ‘difficult & dangerous’
zones of Hyper and Hypo Arousal. Developing an awareness of these Orange Zones is
VITAL if we are to begin to apply appropriate strategies to prevent entering either the Hyper
or Hypo Arousal states.
TOP TIP The single BIGGEST help is to notice – body, feelings, thoughts etc.
3 tips to develop are – Awareness – AWAREness – AWARENESS!
Awareness of the Boundary- Entering the Dysregulation Zones
Adapted from Siegal, Levine and Ogden

ORANGE ZONES - Entering the Zones of Dysregulation – Further Notes
It is important to understand that in normal day-to-day life our W.O.T will vary. In times of
great demand and stress or in the event of a sudden incidence it will either shrink or
momentarily be over-whelmed. Consequently, developing Emotional Resilience (ER) and
the practice of good self-care strategies will increase and maintain our ER. This assists in
keeping our W.O.T high and thus our ability to ‘ride’ the inevitable storms of life.
In addition, we need to monitor the ORANGE Zones. One strategy is to scale our feelings
and emotions using a standard 1 to 10 scale. Whenever we have periods of stress and
emotions greater than 5, we can, as soon as possible, implement a Self-Care Practice.
When our feelings emotions get higher than 8 or 9 , and do so over a prolonged period, we
are in danger of entering Hyper or Hypo Arousal State. In this event extra self-care
practices are advisable. Let us now look at Zones 1 (Hyper-Arousal) and 3 (Hypo-
Arousal) and the suggested examples of good practices apply also to the Orange Zones.
HYPER and HYPO – Arousal
N.B. People who have been abused in childhood or have suffered a trauma in adulthood can
have an overly sensitive emotional brain. Consequently, their W.O.T can be narrow and thus
they can more readily and swiftly ‘switch’ and enter either a Hyper or Hypo-Arousal State.
So, it can be helpful to develop a practice of monitoring where we are in our W.O.T.
Monitoring Our W.O.T to Decide Suitable Practices
It is not uncommon for people to fail to notice subtle and stressful changes in their day-to-
day situation and thus ‘drift’ into either Hyper or Hypo Arousal. Many can easily slip from
one into the other. It is common for those who struggle with ‘Hyper-Anxiety’, and thus
hyper-arousal, to also have periods of depression and shutdown, i.e. enter Hypo-Arousal.
Therefore, a strategy that can monitor these two extremes can be useful. It involves us in
monitoring life as if on an ‘Arousal Ladder’. This is shown in the following picture:
Hyper-Arousal. Whenever, we
sense we are entering the Hyper-
Arousal Zone, we introduce
Practices that help us to Climb
Down the ladder, and thus Calm
Down by raising the PNS and
dampening down the SNS,
Hypo -Arousal. Whenever, we
sense we are entering the Hypo-
Arousal Zone, we introduce
Practices that help us to Climb
Up the ladder. We do so by
gently arousing the SNS.
We will now look in greater detail at these two states and suitable Practices.

Hyper-Arousal. Hyper-Arousal is primarily rooted in the activation of the SNS and its
automatic connection with our need for Safety and Security and the Fight: Flight part of our
Downstairs Brain. It can either be brought about by a major traumatic event or a prolonged
series of individual stressful incidences that slowly and over time result in an over-activation
of the Emotional Brain and our Fight: Flight Response and a build-up of Cortisol.
It results in heightened body-psyche activity brought about by anxiety, panic, fear, stress, a
need for hyper-vigilance or some form of emotional tsunami/flooding that can overwhelm
us. It causes a ‘rush’ of hormones (particularly Cortisol) and a glucose boost to the body.
This results in our Fight-Flight System being almost permanently ‘full on’ and thus we are
hyper-active, unable to relax, have difficulty sleeping, eating and digesting food. In this state
of Dysregulation and/or Hyper-Arousal the Fight-Flight System enters a High to Overload
state and begins to react as if there is potential danger to life. The Table below show some
of the typical signs and states that exist in Zone 1.
There are a variety, some of these are:
SIGNS YOU ARE HERE
• You can feel and extremely anxious and in real danger and look for ways to escape.
• Feelings and Emotions are very high to over-whelming with a sense of hostility & rage
• Blood Pressure - Is elevated to Very High
• Heartrate- Quick and forceful to very high (Tachycardia in extreme cases)
• Breathing- Fast and in upper chest to Hyper - Ventilation
• Digestion - Stops and in extremis – evacuate bowel & bladder.
• Eyes- Dilated pupils with very tense eyelids.
NB- In Fight-Flight Overload the PFC MAY NOT be accessible so it’s best to
initially use ‘Bottom -Up’ Strategies before Top-Down e.g. use breath & body
PRACTICES & STRATEGIES TO HELP US TO RETURN WITHIN OUR W.O.T
There are a variety of Practices that can assist in balancing the 3 Response Systems of
Threat, Drive and Soothing. Many of these have been previously outlined and involve a
variety of Bottom-Up and Top-Down Strategies. All are designed to apply a ‘brake’ on the
Emotional Brain and thus allow the PFC and Upper Brain to operate with both Body &
Breath to calm and control emotions. Some additional points are as follows:
(applies to every point).
Emotional Regulation Practices- Deep Breathing Practices (Vagal Brake). Wash your
face with warm water. Drink Water through a straw. Breathe IN through nose and then OUT
through a straw. Touch your lips (raises PNS). Press finger between mouth & nose, etc.
Grounding Exercises- Body Scan, breathing whilst moving Body (Insula Brake), Music
(calm). Exercise e.g. Walking, some manual labour, walking in a garden or woods (green
& greenery are naturally calming. Yoga Asanas, Tai Chi, Pilates, Dancing.
Food- Drink and/or eat some comfort food.

Hypo-Arousal. The Hypo-Arousal State is in many ways the Body – Psyche’s last
resort. Initially when we are under emotional stress and feel unsafe, our normal SNS activity
sends us into Fight – Flight mode and, if necessary, into Hyper- Arousal. However, there
are now two situations where this cannot either work or be maintained and these are:
1. Long-Term Overload. The normal ANS has evolved to normally create
‘homeostasis’ or balance between its two wings (the SNS & PNS). Therefore, if the
body-psyche has undergone a period of relatively long-term over-stress, the ANS
must ‘flip’ into freeze mode.
2. Traumatic Overload. If a dramatic and traumatic incidence occurs, then the body-
psyche can no longer rely on its normal Fight-Flight mode and therefore must ‘flip’
into freeze mode. This is also the root of PTSD which can cause flashbacks and thus
force the body-psyche into freeze mode.
In both cases the failure of the normal Fight-Flight ANS response causes the Dorsal Branch
of the Vagus nerve to switch On. Thus, it’s VENTRAL VAGUS branch, which is a key
component of a person’s Social Engagement System (S E S), switches OFF and are in
danger of entering the lower Orange Dysregulation Zone and, in extremis, we can enter
Hypo – Arousal that leads to Shut- Down and Freeze Mode
To summarise; Hypo-Arousal occurs when we either have had a long period of Hyper-
Arousal or we are faced with an immediate extremely dangerous situation where there is no
possibility of relying on the Fight-Flight response. In short, we have reached the limit of our
ability to withstand the pain/emotional stress limit of our Body-Psyche. In this situation the
only response is to shut-off. This results in numbness, depression, dis-association and
shut down. This can also have an impact on our sleep pattern, and we may want to sleep
all the time i.e. we want to shut down and literally ‘pull the duvet over our head’ and retire
from life and social engagement.
This ‘freeze’ reaction is not only a natural evolutionary response that all creatures have but
it is also our final survival strategy. It results in important parts of the emotional brain like
the insula & amygdala and the PFC being either inaccessible or difficult to reach. In some
extreme situations it can lead to death!
There are a variety, some of these are:
SIGNS YOU ARE HERE
• You may have episodes extreme rage and fear that can lead to Feelings and
Emotions of Grief, Sadness, Shame or, in Extremis, Terror, Disassociation
• Blood Pressure: - Is LOW to Significantly Low
• Heartrate; Slow to Very Slow (Bradycardia - need Paramedics)
• Breathing: Shallow to Hyper and then Hypo-Ventilation (latter needs Medics)
• Digestion: Variable to stopped (need medics)
• Eyes; Pupils small, Lids heavy or closed or can be Open with a Fixed Stare
NB: In Freeze – Withdrawal, the PFC MAY NOT be accessible and both the
Insula (body sense) and Cingulate (Thinking) are difficult to access. Therefore, it is
best to initially use ‘Bottom -Up’ Strategies before Top-Down e.g. use breath & body,
the latter just moving a limb and sensing it is a start.

PRACTICES & STRATEGIES TO HELP US TO RETURN WITHIN OUR W.O.T
There are a variety of Practices that can assist in balancing the 3 Response Systems. ( See
notes on Gilbert’s States in Part 1. Many of these have been outlined in the previous
Section and involve a variety of Bottom-Up and Top-Down Strategies. All involve to
some degree, applying a brake on the Emotional Brain. However, unlike Hyper-Arousal,
Hypo-Arousal means that the PNS has become too high and we need to gently arouse or
stimulate the SNS.
Stimulate the Senses Gentle stimulation of the senses is a good start and preferably in
the following order, Hear, Smell, Touch, See, Taste. Bothy smell and hearing are the
quickest senses to stimulate the brain and re-engage the PFC with the Limbic system.
NOTE: In severe Hypo Arousal it is important to encourage the person to stay quiet
and focus internally on their body. This involves Holding themselves and some
gentle rocking. etc (This is demonstrated using Experiential Practices in a Workshop
or 1 to 1 session). For Hypo-Arousal any strategy MUST involve MOVEMENT or
SOCIAL ENGAGEMENT, preferably BOTH.
(applies to every point). E.g., Three things you can smell, or hear or touch etc. Between
each of the 3 things, get the person to take 3 breaths.( Experiential Practices in Workshop)
Emotional Regulation Practices- Deep Breathing Practices (Vagal Brake). Wash your
face with cold water. Drink Water through a straw. Breathe IN through nose and then blow
OUT through a straw in water and watch bubbles. Count backwards e.g. from 101 in 3’s
(Cingulate Brake)
Grounding Exercises - Body Scan, breathing whilst gently moving Body (Insula Brake)
e.g., rocking motion, Music (calm). Exercise e.g. Walking, some manual labour, walking in
a garden or woods (green & greenery are naturally calming) gentle Yoga Asanas, Tai Chi,
Pilates, or Dancing.

The Integration ‘CROSS’
All Practices and Strategies that are designed to increase Emotional Resilience (ER) and
thus widen our Window of Tolerance (W.O.T) involve, to some degree, aspects of holistic
integration. We are P. I. E. S people and thus we need to integrate the Physical,
Intellectual, Emotional and Social aspects of both life and our being.
Many Mindful and Acceptance/ Compassion based approaches that stress the importance
of both ER and widening our W.O.T suggest strategies and practices that assist both
Vertical & Horizontal Integration emphasise. These can be figuratively be shown (below) as
an Integration Cross.
This ‘model;’ of integration summarises all the concepts of our evolutionary (Triune) brain
and Siegal’s concept of the Window of Tolerance and the importance of recognising that we
are holistic people. Therefore, it is important to ensure that Practices and Strategies are
designed so as to assist in this vital task of integration.
In order to integrate in a Holistic manner,
it is important to do this in two main
dimensions. These are the VERTICAL
and HORIZONTAL dimensions.
VERTICAL INTEGRATION
This involves Practices and Strategies
that inter-connect the Body-Heart and
Mind. In our modern culture, which over-
emphasises the Mind; it is best to
integrate in the order of BODY – Heart
and Mind (last of all)
Horizontal Integration
Using the Triune Brain Model and the
Twin – Hemispheres (Left Brain mainly
for logic and thinking) and (Right Brain
mainly involved with feeling, intuition and
imagination); it is important to focus on
finding ways of combining both Left and
Right.
If this note is part of an Experiential Workshop, then several Strategies will be explored and
experienced that start this crucial process of Integration
,

SUMMARY
In this note we have expanded on the Triune Brain and Gilberts 3 Modes of Response by
applying these to Siegal’s Window of Tolerance. This has the following Three Zones with
two ORANGE areas in the Optimal Arousal Zone.
1. Optimal Arousal Zone
This is the Zone from which we
operate on a day-to-day basis. It
expands and contracts depending
upon the current/recent stresses and
strains of life but remains within our
‘current’ Window of Tolerance
It is our ‘current’ Emotional Resilience
(ER) zone. This can be expanded by
developing a series of ER Practices
and thus we can become more
resilient and thus better equipped to
withstand the ‘storms of life’
In this Zone we tend to use the Social Engagement System ( S.E.S) of our Vagus
Nerve ( part of PNS) as our 1st Line of Defence against any perceived ‘ threats’ . This
tends to work as we present a friendly, more relaxed and non-threatening stance to
the world.
However, when either that fails or we sense or perceive a ‘threat’ we tend to move
towards Dysregulatilon and our 2nd line of defence is HYPERAROUSAL and the SNS
2. Zones of Dysregulation There are two zones of Dysregulation and these occur at
the Top and Bottom of our Optimal Arousal Zone. They are:
a. Hyperarousal This is when the Sympathetic nervous System (SNS) which
operates the Fight: Flight system is over aroused and enters the Hyper-Arousal
Zone. If it remains there for any length of time, then our Emotional Regulation
System goes into over-drive and it is important to take steps to calm it down.
b. Hypo-arousal This is when the ‘normal’ SNS response to perceived threat fails to
work. Consequently, the withdraw/ ‘zone-out’ /Freeze response must be activated.
Like the Hyperarousal state, if Hypo-arousal activates, whether from Long-Term or
Traumatic dysregulation, it can have serious physical and psychological
consequences. In extreme trauma it can result in death! It is important to take steps
to slowly begin to reduce PNS activation and gently increase SNS activation.

3. Working at the edges (the ORANGE ZONES). The MOST important thing is to be
able to use Strategies that can assist in ‘catching’ and reversing and drift into either
Hyper or Hypo Arousal. That is why ‘scaling’ our responses and becoming aware of
what pushes us towards either of the zones of Dysregulation.
NB- This is where most effective Helpers focus their efforts and assist others to have
confidence in practical strategies that gently ‘lure’ one away from these Orange
Zones.
4. Final Point :- The Cross of Integration summarises the concepts and approach
outlined in this Handout and ,if delivered on a Workshop , a series of
complementary experiential practices/strategies.
Accompanying Appendices
Two Appendices are included . These are
• Appendix A :- Appendix A outlines 10 signs of a developed ER and each of these
signposts assist in devising possible Practices to increase our W.O.T.
• Appendix B:- Nine Functions of the PFC – This briefly introduces 9 important
TOP-DOWN functions or controls of the Pre-Frontal Cortex,.

@~~
FURTHER READING
The following selection of books cover most of the material in this note and are offered as a
useful start to understanding the growing evidence of the importance of Neuroscience and
Mindfulness.
However, there now follows a word of caution and advice. Mindfulness is an Experiential
Practice and not a theoretical or academic pursuit. It requires PRACTICE. Further handouts
(that support practical Workshops) are available on how to integrate Mindful Awareness into
your daily life
Recommended Books
The Female Brain (2008) by Louann Brizendine MD
The Brain that Changes Itself (2008) by Norman Doidge
Healing Trauma:
A Pioneering Program for Restoring the Wisdom of Your Body (2008) Peter Levine
Mindsight Transform Your Brain with the New Science of Kindness (2011) Dan Siegal
Ogden, P., Minton, K., and Pain, C. (2006). Trauma and the body: A sensorimotor approach to psychotherapy.
New York: Norton.
Siegel, D.J. (1999). The developing mind: How relationships and the brain interact to shape who we are. New
York; Guilford Press.
Segal, Z. V., Williams, J. M. G., & Teasdale, J. D. (2013). Mindfulness-based cognitive therapy for depression:
A new approach to preventing relapse. 2nd Edition. New York: Guilford Press.
Trauma and the Body: A Sensorimotor Approach to Psychotherapy (Norton Series on Interpersonal
Neurobiology (220-6) Pat Ogden (Theory and practice allied to somatic experiencing and body movement)
Hard Wiring Happiness (2014) Rick Hanson
Buddha’s Brain (2009) Rick Hanson
Mindfulness for Beginners (2012) Jon Kabat Zinn
Ekman,P & Dalai Lama
( 2008)
Emotional Awareness: Overcoming the obstacles to
psychological balance and compassion
Holt & Co New York
Greenberger,D &
Padesky,C ( 1995)
Mind over Mood Guiford Press, New York
In addition, there is a wealth of on-going and growing evidence that appears in Journals, Blogs and You Tube
Finally – two books from a Buddhist Master of Mindfulness (also recommended by Jon Kabat Zinn
Only for those who are interested in Buddhist Philosophy and its application to Mindful Living
Peace Is Every Step: The Path of Mindfulness in Everyday Life (1991) a classic by Thich Nhat Hanh
it may be out of print)
You Are Here: Discovering the Magic of the Present Moment (2009) Thich Nhat Hanh

Appendix A- Ten Signs of a Developed Emotional Resilience
Emotional Resilience (ER) refers to the inherent ability of people to adapt and respond to
stressful and potentially traumatic situations or crises. Those who possess a well-
developed ER strengthen and expand their Window of Tolerance and possess the ability to
bend with the winds of change and the storms of life and return to a steady centre. The
following are the main characteristics are signs of a developed ER.
Self-Awareness Being ‘blissfully unaware’ is not a good strategy for long term emotional
resilience. We need to get out of our head and develop a Heart-Mind approach to life. Modern life
and education tend to over focus on the cognitive and under focus on the affective. To redress this
imbalance requires regular reflection and Practices that balance the needs of both heart and mind.
Internal Locus of Evaluation People who instinctively refer to an ‘external source of reference’
(External Locus of Evaluation) live their life controlled by external people and events. Whereas
those with an Internal Locus of Evaluation believe that most of the time they have some control and
choice.
Compassionate Acceptance Compassionate Acceptance requires us to practice this, not only
with others but, with ourselves. We need to realise that life has its moments of pain and stress and
that always trying to avoid the pain can be an extremely poor strategy. Life has its ebb and flow.
Optimism. Resilient people tend to be optimistic. This is not a false ‘Pollyanna’ approach to life but
rather a realisation that most situations can have positive aspects and/or provide an opportunity for
growth. In addition, they have the self-confidence required to face the challenge and manage things
better
Recognise the Value of Silence. We live in a hectic world full of noise and distractions. Many of
these distractions can lead to avoidance/addiction e.g., drugs, food, sex, noise, etc. To begin to
develop a practice of mindfulness, we need to begin to explore the great advantages of sitting in
silence and reading the only book we need i.e., the book that is ourselves.
Develop and Use Good Relationships. We are designed and built for relationship. Resilient
people develop and cultivate relationships with others. In times of challenge and stress, other
people can be of great support.
Discern the Difference between an Answer and a Response. Resilient people tend to
recognise the inherent dangers of our modern desire to have the right answers. They realise that it
is often more effective to use their growing self-awareness to find a heart-mind response. Learning
and discerning the wisdom of sitting with the uncertain and the unknown can help us to reduce
unnecessary stress.
Open to Possibilities. Being open to possibilities give us the freedom of choice. Resilient people
are aware of the Oscar Wilde quote ‘If you only have one idea, it’s bound to be the wrong one’
Have a Variety of Self-Care Strategies. Resilient people use a variety of mindfulness strategies
to cultivate good habits. In short, they look after themselves and try to attain and maintain a
balanced approach to life.
Sense of Humour Last, but by no means least is a sense of humour. The ability to
laugh at oneself and situations is especially important. Laughter releases positive chemicals
that help us dilute and purge the ‘hangover’ effects of the hormones and chemicals
released whenever we encounter long periods of over stress and/or trauma.

NINE Functions of the Prefrontal Cortex:
How the 'Upstairs Brain' can help control the 'Downstairs Brain'
The following are Nine (9) very important ‘powers’ or abilities
that are ‘housed in the central or ‘medial’ area of the Pre-
Frontal Cortex and then connected by neural fibres to the
‘emotional’ brain system i.e. to the Insula, cingulate and
parts of the Limbic Area plus the sub-cortex and brain stem
areas that regulate the nervous system and the body.
These permit the PFC to directly communicate with our ‘downstairs’ brain to regulate it’s
more extreme flight-fight – freeze tendencies. The PFC is massively informed by our own
experiences (epigenetics) ** See separate notes on the Triune Brain
1. Regulation. It allows us to get in tune with and regulate our body using either a ‘brake’
(PNS)or ‘accelerator (SNS), that moderates Breath, Heartbeat & Autonomic Nervous
System
2. Attunement or Attained Communication – How to tune self with others
3. Emotional balance – ‘Meaning’ versus ‘chaos’, “harmony” versus. “rigidity”.
4. Response flexibility – Pause before acting on “impulse control”, learn the value of
'inhibition and of finding “a space” of mind, to act like a neuro buffer. It enables us to
become a reflective responder rather than a headless reactor.
5. Ability to calm or modulate fear – inhibition of soothing fibres that connect PFC
directly with the limbic system.
6. Ability for Mental time travel – Sit in present – “This is who I am now.” or Reflect on
past – “This is who I was”. or Imagine the future – “This is who I want to become.”
7. Empathy & Compassion - our ability to 'map' the inner world of another and ourselves.
Dan Siegal describes this as our ability to use 'Mindsight' to understand self & others.
8. Morality - Mindsight map of our world, at all levels – Social. Ecological etc, in the
context of a larger social good. We are not alone in this world. There is a third element to
the continuum of Dependence and Independence - namely inter-dependence and more
empathically - Inter-connectedness.
9. Intuition – Input of body and emotions (Body- Heart) with Mind. There is a connection
from the PFC that travels through the vagal nerve and directly to our primitive brain. This is
NOT open to cognitive or rational thought (often a barrier to good mental health).
Thus, Intuition is a form of Intrinsic Wisdom that can often seem not in any way connected
to being merely logical or rational but is similar to the Perennial Wisdom of the Aboriginal
Peoples who valued dreams, imagery, storytelling, childlike fantasy as well as emotions and
rational thinking.
THESE NINE ARE A GOOD DESCRIPTION OF WELLBEING

DELIBERATELY LEFT BLANK

Reproduced from: Copyright © 2013, 2010 by Saunders, an imprint of Elsevier Inc. Chapter 13 Physiology of the Peripheral Nervous System
VAGUS NERVE Offshoot of the PNS . Two sub-branches that
either Engages Face Socially & slows down heart or in dire need
PNS enters a FREEZE shutdown phase

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