Polyvagal Theory 1: An Introduction to States

This article is from PVT 1: Small chunks of learning. The video appears in the YogaRogueUK Advent calendar 2024 (December 2nd).

In this article, we begin to delve into the world of Polyvagal Theory, a concept conceived by Stephen Porges, and developed by Deb Dana. This theory explores how the nervous system regulates responses to safety, stress, and connection.

By understanding these responses, we can gain insight into how we interact with the world around us.

The Nervous System Explained

Your nervous system plays a crucial role in how you experience life. It acts as a communication superhighway, sending messages from your body to your brain and vice versa. This process is essential for understanding your feelings and responses. I often ask, “How are you doing? How are you nervous-system-ing?” This perspective encourages you to think of your nervous system as an active participant in your daily experiences.

The Three Main States of the Nervous System

Polyvagal Theory identifies three primary states of the nervous system, each influencing our emotions and behaviours in distinct ways. Understanding these states can help us navigate our interactions and emotional responses more effectively.

1. Ventral Vagal State: Safety and Connection

The first state is the ventral vagal state, which is characterised by safety and connection. When you are in this state, we feel calm and connected to others. It supports social engagement, open communication, and creativity, forming the foundation for resilience and healing. It’s important to note that while we strive to anchor to this state, we do not live in it 100%, and nor would we want to.

2. Sympathetic State: Fight or Flight

The next state is the sympathetic state, often associated with the fight or flight response. When activated, this state prepares us to respond to perceived danger, prioritising survival. Long-term activation can lead to (and is) stress and can potentially result in burnout if we remain in this state for extended periods.

3. Dorsal Vagal State: Shutdown or Collapse

The third state is the dorsal vagal state. This state is associated with shutdown or collapse, a response that can occur in situations of extreme stress. When the dorsal vagal system dominates, we may feel disconnected or numb, akin to an animal playing dead as a survival mechanism.

The Hierarchy of States

Understanding the hierarchy of these three states is useful. The ventral vagal state is the most adaptive, fostering connection and resilience. The sympathetic state follows, which is reactive and serves survival functions. Lastly, the dorsal vagal state, while also a survival response, can lead to disconnection and numbness.

Self-Awareness and Engagement

Awareness is key in navigating these states. Reflecting on how you are feeling and functioning within each state can provide valuable insights into your emotional health. Anchoring to the ventral vagal state can help reinforce calm and connection, enhancing your overall well-being.

Thoughts

As you explore the nuances of Polyvagal Theory, it’s helpful to consider how these states impact your daily life. By increasing understanding of these concepts, you can develop choices and actions: Awareness is everything.

Look out for a library of more snippets and insights into the world of Polyvagal Theory as we continue this journey of exploration.

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