As a yoga teacher and therapist, an important concept I introduce to my students and clients is the window of tolerance. This term, developed by Dr. Dan Siegel, describes the optimal zone where we feel calm, connected, and able to cope with life’s challenges. It’s where our nervous system is balanced, allowing us to respond to stressors with resilience rather than overwhelm.
However, many of us spend much of our time outside this window due to the pressures of modern life, past trauma, or chronic stress. In this post, I’ll explain how the window of tolerance works, what happens when we move outside it, and how yoga and yoga therapy can help widen this window to improve our wellbeing.
What Is the Window of Tolerance?
Imagine your window of tolerance as the zone where you feel grounded and able to manage daily life. Within this window, your nervous system operates in balance, allowing you to think clearly, regulate your emotions, and connect with others.
When you move outside this window, your nervous system may enter one of two states:
Hyper-arousal: This is the “fight or flight” response, where you feel anxious, irritable, or overwhelmed. I sometimes refer to this as the "too hot state."
Hypo-arousal: This is the “freeze” response, where you feel shut down, numb, or disconnected. I refer to this as the "too cold state."
Both of these states are natural responses to stress, but spending too much time in them can affect your mental and physical health.

Why Does Your Window of Tolerance Matter?
The size of your window of tolerance determines how much stress you can handle before tipping into hyper- or hypoarousal. A narrow window can make even small challenges feel overwhelming, while a wider window allows you to navigate life with greater ease and resilience.
Factors like trauma, chronic illness, or mental health challenges can narrow this window. The good news is that it can be expanded with consistent practice and supportive tools.
How Yoga Can Widen Your Window of Tolerance

Yoga, particularly therapeutic yoga, is a powerful tool for nervous system regulation. Here’s how it helps:
Breathwork: Practices like diaphragmatic breathing and alternate nostril breathing activate the parasympathetic nervous system and increase vagal tone, helping you find calm and balance.
Mindful Movement: Gentle yoga postures bring awareness to your body, releasing tension and promoting grounding.
Meditation: Practices such as body scans or loving-kindness meditation improve your ability to stay present, even in challenging moments.
Self-Compassion: Yoga fosters a non-judgmental attitude toward yourself, encouraging kindness as you navigate stress and overwhelm.
Safe Space: A supportive yoga class creates a sense of safety and connection, key elements for nervous system healing.
Vagal Toning Exercises: Simple techniques such as humming and diaphragmatic breathing can help to tone the vagus nerve which helps stimulate your rest and digest state.
Yoga Therapy for a Personalised Approach

Yoga therapy goes a step further by tailoring practices to your individual needs. As a yoga therapist, I work with people dealing with stress, anxiety, chronic pain, chronic fatigue and trauma to develop tools that feel accessible and effective. This might include breathwork for hyperarousal, grounding postures for hypoarousal, or practices to release stored tension in the body.
Through regular yoga classes or one-to-one sessions, you can learn to notice when you’re moving outside your window of tolerance and use these tools to bring yourself back to balance. Over time, these practices can help you expand your window, building resilience and allowing you to navigate life’s ups and downs with greater ease.
Start Exploring Your Window of Tolerance
Whether you’re new to yoga or already practicing, exploring your window of tolerance can deepen your understanding of how your body and mind respond to stress. If you’re interested in learning more, I invite you to join one of my gentle yoga classes or book a yoga therapy session. Together, we can work to create a toolkit that helps you feel calm, grounded, and connected in your daily life.
To find out more about how yoga can support your nervous system or to book a session, email me today.
You can also join my mailing list to receive my monthly newsletter full of useful information and free practices to help you feel calmer and more resilient.
Remember, small, consistent steps can lead to profound changes. Let’s start widening your window of tolerance today.
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