As a Biology teacher, I have been teaching about the Nervous System for a long time. If you’ve been in the studio with me, you’ve surely heard me talk about the Sympathetic and Parasympathetic Nervous Systems, and the Vagus Nerve before. While completing my Integrative Nutrition Health Coaching course, I learned about Polyvagal Theory and recently have been forced to look at it again, as I continue on my own healing journey.
Nervous System Basics
The textbooks split the NS in two: the Central Nervous System (CNS) is the brain and spinal cord; the Peripheral Nervous System (PNS) is everything else. The PNS is split again into the Somatic Nervous System (SNS), associated with voluntary movements via skeletal muscles, and the Autonomic Nervous System (ANS) which regulates involuntary processes like heart rate, blood pressure, respiration, digestion, and sexual arousal. Then the ANS is split into the Sympathetic Nervous System (SNS) and the Parasympathetic Nervous System (PNS).
This is where my children in the classroom link their understanding of hormones; the cardiac, respiratory, digestive and reproductive systems; and homeostasis. If they do it well, they pass and move onto the next curriculum and the next examination.
But beyond the textbooks, there’s a deeper layer to the nervous system that doesn’t always make it into our standard lessons — and it has profound implications for our health and well-being.
In our fast-paced world, stress is often viewed as a normal part of life. We push ourselves to meet deadlines, juggle responsibilities, and constantly stay on the move. But what if I told you that the root of much of our stress, anxiety, and even physical health issues lies in the way our nervous system responds to these pressures?
This is where polyvagal theory comes in. Developed by Dr. Stephen Porges, this theory offers a new perspective on how our ANS (the system that controls bodily functions like breathing and heart rate) governs our responses to stress, safety, and social connection. By understanding how the nervous system works, we can learn to identify where we are in terms of stress, how to regulate our responses, and ultimately improve our well-being.
What is Polyvagal Theory?
Polyvagal theory is based on the idea that our nervous system has three primary pathways, or "branches," that influence how we respond to the world around us. These different pathways of the vagus nerve can put us into different states depending on our sense of safety or danger.
The Ventral Vagal System: This is the "calm and connected" state. When we're in this state, our nervous system feels safe, and we’re able to connect with others, think clearly, and engage in meaningful relationships. This state is associated with the PNS, which promotes relaxation and recovery.
The Sympathetic Nervous System: This is our "fight or flight" response. When we’re faced with stress, danger, or a perceived threat, our body activates this system to prepare us to either face the challenge or flee from it. In this state, our heart rate increases, muscles tense, and focus sharpens.
The Dorsal Vagal System: When stress becomes overwhelming or chronic, the body may enter a "freeze" or "shutdown" mode. This is the dorsal vagal state, often associated with feelings of dissociation, numbness, or even a sense of being stuck or immobilised.
It’s important to remember that each of these states can appear in two distinct forms: one that is protective and one that is healing. This means that a state we might associate with stress or shutdown can also play a role in helping the body rest, recover, or connect. Let’s break this down:
Ventral Vagal: Connection and Calm vs. Social Stress
The ventral vagal system is the state of calm, social engagement, and safety. When you are in this state, you feel relaxed and open, able to connect with others in a meaningful way. You may experience emotional balance, a steady heart rate, and a sense of belonging.
Healing Ventral Vagal: This state promotes restoration, healing, and emotional regulation. It’s the state where we can thrive in positive social connections, such as spending time with loved ones, engaging in peaceful activities, or simply feeling at ease in our environment.
Disregulated Ventral Vagal: However, ventral vagal activation doesn’t always mean you’re in a healing state. If your body is engaged in this pathway but in an environment that feels unsafe, inauthentic, or pressure-filled, you may experience anxiety, overwhelm, or burnout even in social settings. This shows us that safety and authenticity matter deeply for this state to be truly restorative.
Sympathetic Nervous System: Fight or Flight vs. Focused Action
The sympathetic nervous system is often our go-to response in stressful situations. This "fight or flight" response prepares us to take action, whether that’s fighting off a threat or fleeing from danger. In this state, the body is energized and alert.
Healing Sympathetic Activation: While prolonged activation of the sympathetic nervous system is generally harmful, there are times when it’s necessary and beneficial. Short bursts of sympathetic activation can actually be helpful in high-stress situations that require focused attention and action—such as completing an important project or escaping from danger. The body needs this burst of energy to stay alert and keep us safe.
Disregulated Sympathetic Activation: If you’re constantly in this state due to chronic stress, it can lead to exhaustion, anxiety, and physical wear and tear on the body. Prolonged "fight or flight" can compromise immune function, digestion, and emotional well-being, and can prevent us from finding balance or peace.
Dorsal Vagal: Shutdown and Freeze vs. Rest and Recovery
The dorsal vagal system can have two very different manifestations. It’s often thought of as the "freeze" or "shutdown" response, but it’s also connected to deep rest and recovery when we feel safe.
Healing Dorsal Vagal: When activated in a safe, supportive environment, the dorsal vagal system allows for deep rest, intimacy, and quiet reflection. It’s the state where you can unwind, relax, and restore your body and mind. It is essential for healing and repair, especially after periods of intense stress or exertion.
Disregulated Dorsal Vagal: However, when stress overwhelms us, the dorsal vagal system can lead to shut down responses, such as numbness, dissociation, or feelings of being stuck. This state is meant to protect us in extreme danger, but when chronic stress or trauma triggers it repeatedly, it can prevent us from engaging fully with the world and lead to feelings of isolation or depression.
How Awareness Can Support Your Health Journey
By understanding where you are in the nervous system spectrum, you gain the power to shift your state intentionally. This can be incredibly helpful when it comes to improving your emotional and physical health.
Recognise Stress Patterns: By identifying when you’re in a fight-or-flight or shutdown state, you can begin to recognise the triggers that send you into these states. This awareness gives you the opportunity to shift back into a state of safety and healing, promoting emotional and physical recovery.
Regulate Your Nervous System: Once you understand where your nervous system is, you can use specific practices—like breathing exercises, meditation, or gentle movement—to shift into a state of balance. The goal is to help your body and mind move easily from the sympathetic or dorsal vagal states back into a calm, ventral vagal state.
Improve Emotional Resilience: Understanding your nervous system’s response allows you to regulate your emotions more effectively. You can recognise when you're feeling overwhelmed or disconnected and take action to move toward a state of emotional balance and social connection.
Enhanced Health and Healing: Your nervous system plays a huge role in your body’s ability to heal. Shifting out of stress or shutdown and into a state of safety and connection can support your immune system, digestion, emotional resilience, and overall health.
Final Thoughts: A Roadmap to Balance
Our nervous system is incredibly powerful and plays a key role in shaping our health and well-being. By learning more about Polyvagal Theory and how to track and regulate our nervous system’s states, we open up a pathway to better emotional, physical, and relational health. It’s not always easy to stay in a state of calm and connection, but with practice, we can learn to shift out of stress and into healing.
As I continue my own journey toward healing and awareness, I’ve realised that the more I understand my nervous system, the more control I have over my health. I encourage you to tune into your own body’s signals and start exploring where your nervous system is today. Whether you’re feeling calm or overwhelmed, just know that with a little awareness and practice, you have the ability to shift toward a healthier, more balanced state.
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