Dr. Stephen Porges is a neuroscientist and trauma expert who created a model to understand and work with the autonomic nervous system called the Polyvagal Theory.
Dr. Porges discovered that the autonomic nervous system (ANS) is organized in three “subsystems” and we naturally move between each state:
The Ventral Vagal system, which is the newest part of our nervous system, and is concerned with social connection and safety
The Sympathetic system, the sencond oldest part of our nervous system concerned with fighting and fleeing
And the Dorsal Vagal system, the oldest part of our nervous system and is concerned with survival and freezing or playing dead.
Vagus Nerve
Each of these subsystems is controlled by the vagus nerve, the 10th and longest cranial nerve in our body. The vagus nerve runs from the brainstem to the intestines and is sometimes referred to as the “brain in the gut.”
The vagus nerve is remarkable because it is both afferent and efferent. This means that the vagus nerve takes information from the brain to the organs of the body, and from the organs of the body back to the brain. So a feedback loop works to keep us safe and alive. When the body feels safe and relaxed, it sends a message through the vagus nerve to the brain that all is well and we experience a mental sense of calm and safety.
Calming ourselves is not dependent on exterior circumstances resolving — we can use our body to calm our brain and nervous system. This is called a “bottom up” approach. Therapy and using the mind to calm us is a “top down” approach.
When our nervous system is overwhelmed, we can stay in either Sympathetic (fight or flight) or Dorsal Vagal (freeze and dissociation) or ping pong between the two states. Many of us live between these two states or in freeze with sudden surges of adrenaline. We call this having one foot on the brake and the other on the gas pedal.
It’s possible to gradually move more into the state of connection and safety, but it’s important to understand where we are on the Polyvagal “Map” so that we can utilize the most effective nervous system regulating techniques to move us in the appropriate direction from where we are at the moment.
Here’s a summary of the three states so you can identify where you are on the nervous system “map.”
Ventral Vagal
The ventral side of the vagus nerve responds to cues of safety and interactions in our environment. It supports feelings of physical safety and safe emotional connection to others in our social environment. It’s associated with feeling connected with others. This is the newest addition to the nervous system and when we’re in our ventral vagal nervous system, we feel grounded, safe, calm , connected and engaged. It’s a good place to make decisions from.
Ventral Vagal = Safe + Social
Communicates well
Resourced
Present
Connected + warm
Curious
Grounded
At ease
A good place from which to make decisions
Ready to learn
Physical:
Increased digestion, immune response, rest, oxytocin, breathing freely
Dorsal Vagal
The dorsal side of the vagus nerve responds to cues of danger. It pulls us away from connection, and into a state of self-protection and dissociation. In moments when we might experience a cue of extreme danger, we can shut down and feel frozen, an indication that our dorsal vagal nerve has taken over. It’s associated with being immobilized. When we’re in fear or we can’t call for help, fight or flee, our nervous system is overwhelmed, we shut down and get numb.
Dorsal Vagal = Immobilized + Freeze
Shutdown
Trapped
Disconnected
Numb
Hopeless
Helpless
Shame
Despair
Depressed
Emotions shut down
Dissociated
Physical:
Feels like a zombie, hard to get out of bed or off the sofa
Decreased eye contact, awareness, social behavior, libido, heart rate slows
Increased pain threshold, endorphins that numb pain
Sympathetic
The Sympathetic nervous system is associated with fight and flight. In this reponse, we mobilize in the face of a cue of danger. We spring into action with our adrenaline rush to get away or to fight off our threat. Often we stay in this part of our nervous system much longer than we need.
Sympathetic = Mobilized for Fight + Flight
Rage
Anger
Frustration
Irritation
Confrontational
Panic
Chronic stress
Anxiety
Jumpy
Worry
Hard to think
Impulsive
Ready to run
Easily activated, startled
Senses are on alert
Physical:
Increased heart rate, adrenaline, faster or restricted breathing
Decreased ability to relate to others, digestion
A Paradox
The important thing to know is that when we’re in Sympathetic, we can use calming techniques or exercises to bring us back into Ventral vagal. But inorder to return to Ventral vagal from Dorsal vagal (freeze) state, we need to go through the Sympathetic state... but this is more nuanced than it sounds.
Because freeze state is essentially immobilization, we need to gently and slowly mobilize in order to find safety and connection. We cannot get to safety by doing calming exercises. At first this seems like a paradox.
But if you think about when a hibernating bear wakes up, there’s a lot of immobilization energy to jump start, and it can’t happen quickly. At first Mr. Bear will move his arms and legs, then he’ll scratch and stretch, then he’ll groom himself. (Yes, I did research how a bear comes out of hibrernation for this article). He’ll be a bit groggy and he’ll move slowly as he emerges from his den. He doesn’t jump right into socializing, nor does he jump into action. He has a transition period which includes slow, gentle mobilizing.
Coming out of a freeze or dissociated state is much like a hibernating bear waking up.
Rather than jumping up quickly or doing something super calming, our nervous system requires some very slow, gentle movement. This actually mobililzes us and we’re able to enter into a Ventral vagal state of safety and connection more naturally.
Unfortunately many well-intentioned nervous system regulation advice on social media doesn’t understand this about freeze state and suggests calming exercises for freeze state or overly activating exercises (for example, activating breathwork) for either state that doesn’t serve any purpose.
Therefore, the more you understand about where you are on the map and what you need to regulate, the better.
Your next step…
It’s helpful to be able to identify where you are on the nervous system “map,” so that you know what type of tools will be the most helpful to get to Ventral vagus state.
Once you have a clear sense of where you are on the Polyvagal map, and a clear sense of where you need to go to regulate, your next step is to find techniques and exercises that you enjoy and relate to that you’re willing to commit to practicing regularly (daily) to begin creating new neural patterns.