Understanding the Polyvagal theory
A Guide to Your Nervous System States
Have you ever wondered why some situations make you feel calm and connected while others leave you feeling anxious or completely drained? The answer lies in your nervous system.
I recently returned from a training in Ericeira, Portugal, where I had the incredible opportunity to deepen my knowledge of Polyvagal Theory under Dr. Stephen Porges. This experience reinforced something I’ve long understood—our nervous system plays a powerful role in shaping our emotional and physical well-being.
One of the most profound takeaways was learning to recognize our nervous system states in real time. For example:
When I feel safe and connected, I am in Ventral Vagal—a state of calm and engagement.
When I feel stressed or self-critical, I am in a dysregulated Sympathetic state, preparing for fight or flight.
When I feel exhausted and shut down, I am in Dorsal Vagal mode, where my body retreats for self-protection.
Understanding these states can help us navigate emotions, improve relationships, and develop resilience. Let’s dive deeper into what this means.
The Three Nervous System States
1. Ventral Vagal: The State of Safety and Connection
This is the ideal state where we feel:
✅ Safe and connected to others
✅ Calm, mindful, and creative
✅ Compassionate (toward ourselves and others)
✅ Open to learning and new experiences
When the ventral vagus nerve is active, we experience a sense of well-being and joy. This is the state where we thrive—where life feels fulfilling and relationships are enriching.
2. Sympathetic: The State of Fight or Flight (Dysregulated)
When our nervous system perceives danger or stress, we enter the Sympathetic state. Here’s what it can feel like:
❌ Hypervigilance—constantly scanning for danger
❌ Anxiety, anger, or irritation
❌ Self-criticism and judgment of others
❌ Tension in the body (especially in the neck and shoulders)
❌ Difficulty thinking clearly
This state is a survival mechanism, preparing us to fight or flee. While it’s helpful in short bursts, chronic activation can lead to burnout, stress, and inflammation.
3. Dorsal Vagal: The State of Shutdown and Freeze (Dysregulated)
When a situation feels overwhelming or inescapable, our body shuts down as a form of self-protection. This can feel like:
❌ Emotional numbness or dissociation
❌ Hopelessness and withdrawal
❌ A lack of motivation or energy
This primal response is meant to help us endure extreme stress, but when we stay here for too long, it can lead to chronic fatigue, depression, and disconnection from life.
Why Nervous System Regulation Matters
When properly regulated, both the Sympathetic and Dorsal Vagal states can actually support us in healthy ways:
✔ Regulated Sympathetic: Helps us focus, be productive, and feel energized without stress.
✔ Regulated Dorsal: Allows us to relax, digest food properly, and restore balance.
By learning to identify and shift between these states, we can take control of our well-being.
How to Support Your Nervous System
Want to feel more balanced and connected? Here are some powerful practices to help regulate your nervous system:
1. Awareness is Key
The moment you recognize which state you’re in, you begin to regulate. Self-awareness immediately brings a sense of control and choice.
2. Connection
We heal through relationships and community. Whether it’s a close friend, therapist, or support group, feeling connected can help shift us back into the Ventral Vagal state.
3. Mind-Body Practices
Movement-based practices help regulate the nervous system by engaging the body:
🧘♀️ Yoga – Encourages mindful breathing and relaxation
🕊 Meditation & Mindfulness – Increases self-awareness and calms the mind
⚡ Tai Chi / Qi Gong – Balances energy and enhances body awareness
These practices train your nervous system to return to safety and connection more easily.
Work With Me
Do you struggle with chronic stress, anxiety, or emotional exhaustion? I offer:
🔹 Body-focused sessions to regulate the nervous system
🔹 Combined body & talk therapy
🔹 Talk therapy with a focus on the felt sense
By mapping out your nervous system states, we can uncover why certain situations trigger you and develop tools to shift into a more balanced state.
📚 Recommended Reading:
If you’re interested in learning more about trauma and the nervous system, I highly recommend:
📖 The Body Keeps the Score by Bessel van der Kolk
I hope this post helps you better understand your nervous system. There is hope—you can shift, heal, and build resilience.
💛 With compassion,
Sacha
