Have you ever noticed how your body reacts differently in stressful versus safe situations? One moment, you might feel calm and connected; the next, you’re anxious, overwhelmed, or even shut down. These shifts are controlled by your autonomic nervous system, and Polyvagal Theory helps explain why they happen.
What is Polyvagal Theory?
Developed by Dr. Stephen Porges, Polyvagal Theory describes how our nervous system responds to safety and threat. Rather than a simple "fight or flight" response, this theory identifies three distinct states that influence how we engage with the world:
Ventral Vagal State (Safety & Connection)
Sympathetic State (Fight or Flight)
Dorsal Vagal State (Shutdown & Disconnection)
Understanding these states can help you become more aware of your nervous system’s reactions and develop strategies to support regulation and well-being.
The Three States of Your Nervous System
1. Ventral Vagal State: The State of Safety & Connection
This is your "rest and digest" state—when you feel safe, present, and socially engaged. Your body is regulated, your mind is clear, and you can connect with others with ease. Signs of being in this state include:
✅ Feeling calm, grounded, and centered
✅ Open, engaged, and connected with others
✅ Clear thinking and emotional flexibility
✅ Healthy digestion and balanced energy levels
This is the optimal state for healing, learning, and building relationships. Practices like deep breathing, mindfulness, and positive social interactions help maintain this state.
2. Sympathetic State: The Fight or Flight Response
When your nervous system detects a threat—whether physical or emotional—it activates the sympathetic state, preparing you to take action. This is the body’s way of mobilizing energy to deal with danger. Signs include:
âš¡ Increased heart rate and rapid breathing
âš¡ Muscle tension and restlessness
âš¡ Feelings of anxiety, panic, or frustration
âš¡ Hypervigilance or difficulty concentrating
This state is helpful in short bursts, but chronic activation can lead to ongoing anxiety, stress, and burnout. Grounding techniques, movement, and nervous system regulation strategies help shift back to safety.
3. Dorsal Vagal State: The Shutdown Response
If the nervous system perceives a threat as too overwhelming, it moves into dorsal vagal shutdown—a protective state of collapse or disconnection. This is your body’s way of conserving energy when escape feels impossible. Signs include:
🌀 Feeling numb, detached, or disconnected
🌀 Low energy or exhaustion
🌀 Difficulty engaging with others
🌀 A sense of hopelessness or dissociation
While this state is a survival mechanism, being stuck in it can lead to depression, chronic fatigue, and emotional disengagement. Gentle movement, social connection, and sensory activities can help shift out of shutdown.
How to Support Your Nervous System
Your nervous system is designed to move between these states as needed, but chronic stress or trauma can make it harder to return to safety. Here are some ways to regulate and strengthen your nervous system:
✨ Deep breathing & vagus nerve stimulation (humming, singing, or gargling)
✨ Grounding exercises (walking barefoot, holding a weighted blanket)
✨ Movement (yoga, running, or shaking off stress)
✨ Social connection (safe, supportive relationships)
✨ Time in nature (sunlight, water, or green spaces)
Final Thoughts
Understanding Polyvagal Theory empowers you to listen to your body and respond with compassion. By recognizing your nervous system’s signals and using tools to regulate, you can move toward a greater sense of safety, connection, and resilience.
If you’d like to explore how nervous system regulation can support your healing, let’s connect.