19. Notice: How Awareness Expands Your Window of Tolerance

In this episode of the NeuroHeir Podcast, we begin a four-part series centered on the Four N’s: Notice, Name, Nurture, and Navigate—starting with the foundation of all nervous system work: notice. Building on last week’s conversation about the window of tolerance, this episode explores how regulation isn’t a fixed state you’re either “in” or “out” of, but an ongoing relationship with your body. You’ll learn how to recognize the earliest somatic signals that appear at the edges of your window before you’re fully dysregulated and why noticing sooner creates more choice, connection, and capacity.In this episode, we cover:Why the window of tolerance is a relationship, not a pass/fail stateThe difference between full dysregulation and the subtle “frame” where early signals liveHow noticing sensation helps bring the thinking brain back onlineWhy regulation has sensation too and why it matters to notice itHow attunement (not control) creates real nervous system safetyA client story that reframes anxiety and hypervigilance as protective intelligenceReflective questions to help you recognize your own signals of regulation and dysregulationHow generational patterns influence your stress responses and what awareness can changeREFERENCESLevine, P. A. (2010). In an unspoken voice: How the body releases trauma and restores goodness. North Atlantic Books.Schore, A. N. (2001). Effects of a secure attachment relationship on right brain development, affect regulation, and infant mental health. Infant Mental Health Journal, 22(1–2), 7–66. https://doi.org/10.1002/1097-0355(200101/04)22:1<7::AID-IMHJ2>3.0.CO;2-NSiegel, D. J. (2012). The developing mind: How relationships and the brain interact to shape who we are (2nd ed.). Guilford Press.Siegel, D. J. (2020). Aware: The science and practice of presence. TarcherPerigee.Listener Reflection QuestionsWindow of Tolerance – Notice PracticeWhen I’m inside my Window of Tolerance, what do I notice in my body?I know my body feels grounded because __________.When I feel calm, there is a settling sensation in my __________.When I’m regulated, my thoughts tend to __________.When I’m inside my window, connection feels __________.What stress responses feel familiar or inherited?What ways of coping did I learn by watching?What feels uniquely mine?What did regulation look like in my family?What responses helped my system survive then?What might those parts need now?Join the NeuroHeir Membership todayConnect with me: Instagram → @aligningwithleannaWebsite → leannahunt.comDisclaimer: Although I am a licensed Associate Clinical Mental Health Counselor, The NeuroHeir℠ Podcast is not a substitute for therapy, counseling, or medical treatment. The tools and practices I share are for educational and coaching purposes only. Every nervous system is unique, and what we discuss on this podcast should not replace your own individual therapeutic work or professional support.The focus of this podcast is my coaching work, which centers on education, nervous system practices, and generational healing tools designed to support—not replace—your personal journey with a qualified provider.If you are struggling with your mental health or experiencing overwhelming emotions, please seek support from a licensed professional in your area. You don’t have to do this work alone.