By Simon DuBois, Psychologist & Clinical Director at The Health Lodge
Our nervous system is constantly scanning the environment for cues of safety or threat—a process known as neuroception. Unlike perception, neuroception happens below conscious awareness and shapes how we respond to stress. When our neuroception is dysregulated—often due to trauma or chronic stress—we may overreact to minor challenges or shut down completely, living outside our Window of Tolerance.
The Window of Tolerance, a concept from Dr. Dan Siegel, refers to the optimal zone of arousal where we can think clearly, connect with others, and respond flexibly to life. When we are within this window, our stress response is balanced. Outside of it, we either escalate into hyperarousal (anxiety, panic, rage) or collapse into hypoarousal (numbness, shutdown, depression). Over time, unprocessed trauma and chronic stress can narrow this window, leaving us less able to cope.
This is where contrast therapy (alternating hot and cold exposure, such as contrast bathing) and breathwork come in. Both practices offer a safe and structured way to recalibrate the nervous system by intentionally activating and then downregulating stress responses. When we expose ourselves to controlled stressors like cold water, we’re training our body to recognize and recover from perceived threat. This builds resilience.
Likewise, conscious breathing acts as a direct line to the vagus nerve, a key player in regulating neuroception and keeping us in the parasympathetic “rest-and-digest” state. Over time, breathwork increases vagal tone, improves heart rate variability, and supports accurate neuroception—helping the body discern true danger from false alarms.
By pairing contrast therapy with breathwork, we create powerful conditions for rewiring our stress response. We’re not just coping with stress—we’re changing the way our nervous system reacts to it. These practices expand our Window of Tolerance, allowing us to feel more grounded, connected, and capable even in difficult moments.
In this way, we begin to undo trauma patterns, build emotional resilience, and foster a deeper trust in our body’s capacity to return to balance. The more accurately our neuroception reads the world, the more confidently we can meet it.
Simon DuBois, Psychologist & Clinical Director at The Health Lodge
Simon brings over 20 years of experience supporting people in the Byron Shire. He is known for helping patients explore psychological distress in a relaxed, supportive environment.
Simon uses a range of therapeutic approaches, including Cognitive Behaviour Therapy (CBT), Schema Therapy, and Mindfulness, alongside trauma-focused therapies like Eye Movement Desensitisation Therapy (EMDR), Internal Family Systems (IFS), and Polyvagal Therapy. He also offers non-invasive Transcranial Direct Current Stimulation (tDCS) for treating depression and pain.
Advocating for an integrated approach, Simon works alongside Doctors, Naturopaths, and somatic therapists to improve wellness outcomes. Recently, he has incorporated Polyvagal-informed techniques into his practice to further support clients.
