In today’s world, where stress is increasingly common and social connections are often strained, understanding the mechanisms that drive our feelings of safety and connection have become more crucial than ever. The Polyvagal Theory (PVT), developed by Dr. Stephen Porges, provides a framework for this understanding, exploring how our nervous system responds to experiences of safety and danger. At the heart of this theory lies the vagus nerve, a powerful conduit of information within the body that influences our emotions, behaviours, and interactions with others.
Our nervous system is the cornerstone of how we perceive and respond to the world, guiding us through moments of safety, stress, and survival. Our autonomic nervous system operates in three distinct states – ventral vagal, sympathetic, and dorsal vagal. These states play a vital role in shaping how we experience the world and manage everyday challenges.
Understanding the Three States
Polyvagal Theory outlines these three states as part of a hierarchy, each with its own unique set of characteristics and functions. By learning about these states, we can better understand our responses and develop ways to navigate through them with awareness.
- Ventral Vagal State: Known as our “safe and social” mode, the ventral vagal state represents our most connected and engaged self. When we feel secure, this state is activated, allowing us to connect with others, communicate effectively, and engage in social bonding. Physically, we may notice a calm and regulated heart rate, as well as a sense of being open and grounded which encourages healthy social interactions. In this state, we are most resourceful, curious, confident to explore, help others, and manage stress with resilience.
- Sympathetic State: Often associated with the “fight or flight” response, the sympathetic state is triggered when we detect danger. In this state, our body mobilizes to protect us, increasing our heart rate and activating our muscles for quick action. This response is crucial for survival, allowing us to react swiftly to perceived threats. While it prepares us to take action, it limits our ability to connect socially, as our focus shifts from engagement to survival. In the sympathetic state, we may feel anxious, vigilant, or even aggressive as our body responds to heightened alertness and urgency.
- Dorsal Vagal State: At the bottom of the hierarchy is the dorsal vagal state, a “shutdown” mode our body enters during extreme situations of stress or overwhelm. When we experience a threat we cannot escape, this state prompts us to disengage, creating a sense of numbness, disconnection, and detachment from the world. Known as the “freeze” response, the dorsal vagal state serves as a protective mechanism in situations of extreme distress. Physically, it can manifest as low-energy and a collapsed posture, as our body conserves energy and withdraws from engagement.
Moving Through Our States
Each of these states exists to serve a specific purpose, adapting our nervous system to meet various needs and social demands. While the ventral vagal state supports social connection, the sympathetic and dorsal vagal states ensure our survival in times of threat. However, challenges arise when we become “stuck” in one of these survival states, unable to return to a more balanced or connected state of flow. Many of us, especially those dealing with chronic stress or trauma, may find ourselves frequently shifting between sympathetic hyper-arousal and dorsal vagal hypo-arousal states, impacting our overall sense of well-being. Sometimes we are so primed to automatically detect threat (even when none exists), that our bodies are constantly working for survival which can lead to burnout and various health issues.
Building Awareness and Flexibility
Learning to recognize these states within ourselves is the first step to befriending our bodies and fostering resilience. By identifying cues—like increased heart rate or a feeling of disconnection—we can understand which state we are in and apply regulation strategies, such as mindful breathing or movement, to help us shift back toward a calmer, more connected state. This awareness offers a sense of choice in how we respond to life’s challenges, allowing us to manage stress with greater compassion and flexibility. Building in additional resources (with self and others) to support pathways to ventral vagal safety may also include setting boundaries, self-care, music, and engaging in playful or creative activities.
Polyvagal Theory highlights that our nervous system is not static; it is designed to move fluidly between states in response to our environment. Embracing this fluidity allows us to feel empowered in our experiences, building pathways back to connection and calm when stress de-centres us. With this understanding, we can navigate life’s ups and downs with more insight and compassion, knowing our responses are a natural part of the body’s journey through safety and survival.
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