Resilience is the ability to prepare for, recover from and adapt to stress, challenges or adversity. It manifests across mental, emotional, physical and spiritual realms.

Resilience is like energy stored in an inner battery. The more the battery is charged, the greater one’s capacity becomes to remain calm, think clearly and regulate emotions. When the battery is depleted, responding effectively to even minor stressors can be difficult. The body is a complex energy system capable of expanding and renewing energy. When people learn how to operate this system, they are consciously building resilience.

The Role of the Autonomic Nervous System

The autonomic nervous system controls involuntary functions such as heart rate, blood pressure, breathing and digestion. It consists of two key components:

• The sympathetic nervous system, which activates the body's fight-or-flight response.

• The parasympathetic nervous system, which promotes rest, repair and recovery but is also associated with the faint-or-freeze response.

The nervous system operates within an optimal range known as the Window of Tolerance, where it fluctuates between the two components to meet the demands of daily life. The sympathetic system enables activity, such as getting out of bed, driving, interacting with others, and managing anger, frustration or anxiety. The parasympathetic system allows for focus, rest, digestion and emotional processing, such as handling sadness or loneliness. A well-regulated nervous system moves fluidly between these states, helping us effectively manage daily life.

The Effects of Chronic Stress and Trauma

When stress or trauma becomes chronic, the nervous system’s ability to self-regulate is impaired, narrowing the Window of Tolerance. This dysregulation can cause a person’s nervous system to become stuck in states of over-activation, under-activation or fluctuations between the two.

• Symptoms of Over-Activation:

• Difficulty concentrating

• Trouble relaxing

• Hypervigilance

• Exaggerated startle response

• Anxiety or panic

• Difficulty falling or staying asleep

• Emotional outbursts

• Chronic anger or rage

• Aggression or violence

• Racing thoughts or overthinking

• Symptoms of Under-Activation:

• Brain fog or mental blankness

• Emotional numbness

• Apathy

• Depression

• Disconnection from self and others

• Dissociation

• Chronic fatigue or lethargy

• Inability to feel happiness or joy

• Social withdrawal and isolation

Repatterning the Nervous System and Expanding the Window of Tolerance

The HeartMath Institute in Boulder Creek, California, has identified a technique called Heart-Focused Breathing, which helps regulate the nervous. This method involves breathing at a slower, deeper rate (typically a five-count inhale and a five-count exhale) and imagining that the breath is moving through the heart. 

Practicing Heart-Focused Breathing can help one feel uplifted, alive, peaceful, and a deeper heart connection within and with others. Scientifically, Heart-Focused Breathing promotes a state where the heart, mind and emotions are in sync. This state provides emotional stability and well-being and allows the immune, hormonal and nervous systems to function optimally, enhancing resilience and emotional regulation. 

By using techniques like Heart-Focused Breathing before, during and after stressful situations, it’s possible to rewire the nervous system, expand one’s Window of Tolerance and restore balance—allowing a shift from merely surviving to truly thriving.

Melanie Yost, LCSW, is the owner and clinic director of Complete Ketamine Solutions, 4641 Gulfstarr Dr., Ste. 105, Destin, Florida. With over 30 years of experience in mental health, Yost co-founded the clinic to create a healing space dedicated to improving brain health and overall wellness. Yost’s dedication to compassionate care and innovative therapies offers hope and healing to those in need. For more details, call 850-786-2051 or visit CompleteKetamineSolutions.com.