Our nervous system is so intricately connected to our overall health, influencing everything from how we respond to stress to how our immune system functions. Chronic nervous system dysregulation, often seen in people dealing with trauma, chronic illness, or conditions like Chronic Fatigue Syndrome (CFS), keeps the body in a heightened or shutdown state. This can prevent our immune system from working optimally and can contribute to ongoing inflammation, fatigue, and sensitivity. In contrast, a regulated nervous system helps us move between states more fluidly, supporting both our physical and emotional health. By learning to guide our body back into balance, we not only give our body the chance to rest, recover, and heal more effectively, we also allow ourselves to thrive and flourish in all areas of our lives.
Learning about nervous system regulation has been a huge piece of the puzzle for me on my own healing journey. There are so many different frameworks for nervous system health, but one that has really resonated with me is Polyvagal Theory. This theory offers a framework for understanding how our nervous system operates in different states, and how we can start to move towards more regulation and balance. So in this post, I want to dive into what Polyvagal Theory is, the different nervous system states, and the practices that can help us shift between them.
What is Polyvagal Theory?
Polyvagal Theory, developed by Dr Stephen Porges, explains that our nervous system is there to keep us safe, often switching states based on our perception of danger or safety. It’s like a ladder: at the top, we find the ventral vagal state, where we feel safe, grounded and connected. Below that is the sympathetic state, where we feel activated, anxious, or in fight-or-flight mode. At the lowest level, there’s the dorsal vagal state, where we may feel shut down, disconnected, or numb.
Each of these states serves a purpose. Ideally, we move through these states as we encounter stress, responding as needed, and then returning to regulation. However, chronic stress, trauma, or illness can make it difficult to reset and maintain balance in our system, leaving us stuck in one of the lower states on the ladder. This can really impact our health and wellbeing overtime, and learning about these states and using exercises to shift between them is a gentle way to help ourselves move up the ladder and back into regulation.
The Three States of Polyvagal Theory (and the Overlapping States)
Let’s explore each of these nervous system states, plus the blended states that create unique emotional experiences. It's important to note that there are no 'bad' states, we need each state to move through life and engage in activities in a healthy way. The problem comes when we become 'stuck' in the survival states, unable to access our ventral energy.
Ventral Vagal State: This is our safe and social state. Here, we feel safe, open, connected with others and ready to engage with life. Physically, our heart rate and breathing are steady, and our body feels at ease. This is our optimal state for healing, and we feel open to life and safe enough to find our place in the world.
Sympathetic State: Known as the fight-or-flight state, the sympathetic state kicks in when we perceive a threat. We might have racing thoughts, feel tense, wired, or anxious, and our heart rate and blood pressure rise as our body prepares for action. Though this response can protect us, staying in it too long drains our energy and contributes to chronic symptoms.
Blended Ventral and Sympathetic State: A mix of excitement or healthy alertness. This can feel motivating, like being engaged in a project, play or social activity that energises us.
Dorsal Vagal State: This is the shutdown or freeze state. When overwhelmed, our body may respond by “shutting down,” where we feel disconnected or numb. It’s like a “pause” button on our nervous system, allowing us to conserve energy, but if we stay here too long, it can lead to feelings of withdrawal and perpetuate chronic symptoms.
Blended Ventral and Dorsal State: This state can feel like peaceful rest or mindful relaxation, such as during meditation or self-reflection.
Blended Sympathetic and Dorsal State: This state combines the agitation of the sympathetic state with the withdrawal of the dorsal state. It may feel like wanting to act but feeling trapped, leading to inner tension or feeling “frozen in place.” It has also been called “tired but wired”, which many people with CFS can relate to.
Moving Up the Ladder: Returning to Safety and Connection
Polyvagal Theory gives us a powerful framework for understanding how we can support ourselves when we become ‘stuck’ in survival mode by “moving up the ladder.” Each state on the nervous system ladder has its own unique qualities and challenges, and learning to recognise where we are on this ladder is an important first step. Once we can identify our current state, we can practise intentionally shifting to a more regulated state by choosing exercises that suit our specific needs in the moment.
When we’re caught in the sympathetic state, we often feel restless, tense, or on high alert. This can be like being stuck in a “go, go, go” mode with no clear way to release the built-up energy. In these moments, practices that help us discharge this pent-up energy and bring us back to a more grounded place can really help.
If we find ourselves in the dorsal vagal state, it’s often accompanied by feelings of numbness, heaviness, or disconnection. Here, it may feel as though we’re cut off from ourselves and others, with even small actions feeling like huge tasks. To gently move up from this state, we can focus on awakening the senses in a nurturing way - reminding our body of the feeling of connection and gradually reintroducing ourselves to safe, comforting sensations.
The journey up the ladder is not about forcing a state change but rather inviting it with gentle, intentional practices. Through the exercises below, we can allow our nervous system to find its own way back to balance, helping us rediscover the sense of safety, calm, and connection that our body needs to heal and thrive.
Exercises for Moving Out of the Dorsal Vagal State
When feeling shut down or disconnected, these exercises can help gently bring you back into connection with yourself and the world around you:
1. Gentle Stretching:
Find a comfortable space and engage in slow, gentle stretches, focusing on areas where you hold tension, such as your neck, shoulders, and back. Move mindfully, inhaling deeply as you stretch and exhaling as you release.
2. Butterfly Hug:
Cross your arms over your chest, placing your fingertips on either side of your chest or your shoulders. Gently and slowly alternate tapping on each side, as if flapping your wings like a butterfly. You can also add a soothing breath pattern, inhaling as you tap one shoulder and exhaling as you tap the other.
3. Touch and Stroking:
Using your hands, gently stroke down your arms or legs. You can also gently place a hand over your heart or on the side of your face. Focus on the feeling of the touch and how it feels to your body.
4. Swaying:
Stand or sit comfortably and gently sway or rock your body from side to side or back and forth. Allow your movements to be slow and natural, feeling the rhythm of your body in motion.
5. Sensory Focus:
Choose an object around you that has an interesting texture or shape, such as a stone, plant, or piece of fabric. Spend a few minutes holding it, focusing on its texture, temperature, and weight, while observing how it feels in your hands.
6. Mindful Time in Nature:
Spend some time outdoors, whether in a park, garden, or natural setting. Walk slowly, taking in the sights, sounds, and scents around you. Pay attention to how the ground feels under your feet, the air on your skin, and the colours in your environment.
Exercises for Moving Out of the Sympathetic State
To release pent-up energy in the sympathetic state, focus on grounding, discharge, and calming exercises:
Shaking:
Stand up and shake your body vigorously for 30 seconds to a minute. Move your arms, legs, and torso freely, allowing any built-up tension to release. Shake it off!
Movement:
Engage in any form of movement that feels good to you – dance (my favourite), go for a walk, run on the spot. Allow your body to express itself and find its rhythm.
Deep Breathing:
Find a comfortable position. Inhale deeply through your nose for a count of four, hold for a count of four, and then exhale slowly through your nose for a count of six. You can also try box breathing, where you breathe in for four, hold for four, exhale for four, then hold for four.
Lion's Breath:
Take a deep inhale through your nose. As you exhale, stick out your tongue, widen your eyes, and release a sound (like a roar) to let go of tension.
Grounding Exercise (54321):
Look around and identify five things you can see, four things you can hear, three things you can touch, two things you can smell, and one thing you can taste. Focus on each sense and breathe deeply as you do so, to bring yourself back into the moment and show your nervous system you are safe there.
Pushing Against a Wall:
Stand facing a wall, place your hands on it, and push hard for a few seconds, then release. Repeat a few times, focusing on the sensations in your body.
Understanding the different states of our nervous system through the lens of Polyvagal Theory helps us to navigate our emotional landscapes with greater awareness and compassion. By recognising when we are in sympathetic or dorsal states, we can use various techniques, such as gentle stretching, butterfly hugs, and mindful time in nature, to help shift us back toward a state of safety, calm and connection.
This is especially helpful for those living with chronic conditions like CFS, where persistent dysregulation can be present. It’s important to remember that being in and out of these states is a natural part of life, particularly in the face of stress or trauma. However, when we become stuck in these states, it can create a barrier to recovery. As always, listen to what is right for you on your journey, be kind to yourself and realise it isn't about doing it perfectly! We will all resonate with different tools and practices on our healing journey and so see what resonates with you, tune into your body and trust your intuition.
In my next post, I will dive deeper into Polyvagal Theory, exploring the concepts of anchors and glimmers - two wonderful tools that can help us cultivate safety, regulation and joy in our everyday lives. By incorporating these practices, we can create a nurturing environment for our nervous systems and support ourselves on our journey toward healing.
I would love to hear how this post landed for you and any insights you have or your own personal experience of using polyvagal exercises! If you feel like you need more support on your healing journey, I will be offering Mind-Body Coaching sessions from January, and you can join my waiting list here.
Sending you lots of love and healing this autumn.
Ashley x
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