5 Tools to Expand Your Window of Tolerance
In the final part of our mini-series, mindset skills educator Ashley Mowrey moves from why athletes lose it under pressure to how to stay calm, focused, and resilient.
The goal isn't just surviving stress; it’s about expanding your mental capacity so that your best performance becomes your default state, even when the pressure is high. Here are the actionable takeaways she shared for building long-term resilience.
Quick Mindset Tools: The Athlete's 5 S's
When the Red Zone (anger, anxiety) or the Blue Zone (shutdown, freeze) starts creeping in, Ashley recommends her 5 S's—a research-backed toolkit for immediate nervous system regulation.
| The Tool | How to Use It | The Benefit |
| Shake | Physically shaking the body, focusing on the hips, where stress is often stored. | Quickly balances the nervous system and releases stored tension. |
| Soothe | Using gentle, soothing touch (e.g., placing a hand on your heart) and soft self-talk (e.g., "I can handle this"). | Provides connection and instantly lowers internal activation. |
| Sigh | The Physiological Sigh: Two short inhales followed by one long, slow exhale. | A scientifically proven breathing technique to rapidly calm the system. |
| Spot the Feeling | Naming the emotion or state (e.g., "I am feeling frustrated right now," or "I am bumping out of my window"). | Builds awareness, which is the first step to regaining control. |
| Safe Space | Physically moving to a quiet space, or mentally visualizing a calming, safe place. | Provides a momentary "time out" for the nervous system to reset. |
💡 Pro-Tip for Zones: If you're in the Red Zone, use calming senses (hot tea, soothing music). If you're in the Blue Zone, use activating senses (cold water, peppermint).
Long-Term Practices: Expanding Your Resilience
Building a bigger, stronger Window of Tolerance requires consistent work—not just emergency fixes.
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Practice Consistency: Treat nervous system regulation like any other skill. Consistently practice mindfulness, deep breathing, journaling, and the 5 S's, even when you aren't feeling stressed.
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Gradual Exposure: Intentionally practice these regulation skills during small stressors (like a challenging drill or a tough class). Don't wait until the championship game to try them for the first time.
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Prioritize Rest & Recovery: This cannot be overstated. Prioritizing sleep and nutrition—especially the week before and after major performances—is essential for giving your body the capacity to handle stress.
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Seek Support: Utilize coaching or therapeutic support if emotional regulation challenges are consistently impacting your performance and well-being.\
The Coach's Superpower: Co-Regulation
Coaches and parents play the most important role in supporting regulation through co-regulation:
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Be the Model: A regulated adult helps the athlete regulate. Narrate your own process: "Whoa, I'm getting out of my window right now. I'm going to take a breath." This models the desired behavior.
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Create Psychological Safety: Build a team culture where athletes are not shamed or humiliated for making mistakes. Emphasize that failing is part of learning.
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Adjust Your Feedback: When an athlete is disregulated, resist the urge to match their energy. Softening your approach and focusing on connection and empathy first will bring them back into their window faster than criticism will.
This actionable toolkit gives every athlete the power to move through chaos and stress while staying in the Green Zone—where peak performance lives.
View the Episode Below!
Window of Tolerance Series :
Stop the Choke: Understanding the Athlete's Window of Tolerance | StEPS
Why Athletes Lose Focus Under Pressure | StEPS
