Welcome to another epsode of the Pain Free Living podcast with your co-hosts Clare Elsby (therapy coach) and Bob Allen (osteopath).

In this episode Clare is flying solo to talk to you about one of the most powerful skills anyone can learn: how to regulate your own nervous system so you can handle any stress, uncertainty, and emotions with more ease.

Clare breaks down the autonomic nervous system in a way that’s simple, human, and instantly relatable. You’ll hear how the sympathetic system (your fight-or-flight-freeze response) and the parasympathetic system (your rest-digest-and-repair mode) constantly work like two elastic bands, balancing tension along your “Window of Tolerance”.

When that window is wide, life’s challenges feel manageable. When it narrows, even small triggers can feel overwhelming, and that’s when anxiety, overthinking, and catastrophising creep in. Clare explains why this window naturally shifts throughout the day, how uncertainty fuels stress, and why awareness is always the first step in emotional regulation.

You’ll learn how to sense your own early warning signs, which might be the flutter in your chest, the tension in your neck, and the feeling of being “on edge”. She covers what these physical cues mean for your mind and, most importantly, you’ll hear how to bring yourself back into balance using three simple tools you can use anywhere, anytime.

Clare shares client stories, real-world examples, and practical lived experience from her coaching therapy sessions to help you understand what psychological flexibility looks like in everyday life. Whether you’re considering therapy, navigating chronic stress, or simply want better emotional resilience, this episode gives you a clear starting point and a toolkit you can rely on.

No jargon. No judgement. Just grounded, compassionate guidance to help you stay within your window of tolerance, and show you how to widen it over time.

5 Key Takeaways

• Your sympathetic and parasympathetic systems act like two elastic bands — and your “window of tolerance” sits between them.
• Stress, uncertainty, and daily pressures narrow that window, making you more sensitive to triggers.
• Awareness of your body’s early signs is the foundation of emotional regulation.
• Clare’s top three tools: physiological sigh breathing, grounding through the five senses, and tapping.
• Consistent practice widens your window, builds resilience, and supports better emotional health.

More on tapping https://www.thetappingsolution.com/eft-tapping/

Grounding using your 5 senses https://www.youtube.com/watch?v=WQg7seUGDUc

Breathing to reduce your stress https://www.youtube.com/watch?v=kSZKIupBUuc

Find out more about us and stay connected

😎 Bob’s story: https://bit.ly/BobsOsteoStory

🤩 Clare’s coaching: https://www.clareelsby.com/

📰 Pain Free Living newsletter: https://bit.ly/PFL_newsletter_signup

🎙️ Socials & podcast platforms: https://linktr.ee/Painfreeliving

Please note: This podcast provides general information for educational purposes only. It is not medical advice and should not replace professional assessment, diagnosis, or treatment. Always seek qualified healthcare advice if you have pain, new or worsening symptoms, or any concerns about your health before starting exercise or self-care routines.