Finding Regulation in Challenging Times: A Polyvagal Approach
The autonomic nervous system is at the heart of daily living. It is the common denominator in our human experience, shaping how we react to events, how we feel, and how we connect with others.
In times of uncertainty, we often lose our footing. Deb Dana's Polyvagal Theory offers a map to understand our reactions—from panic to shutdown—and find a way back to safety.
The Hierarchy: Three States of Your Nervous System
Our nervous system responds to cues of safety and danger by moving through three predictable pathways (the hierarchy).
1. Ventral Vagal (System of Safety and Connection)
This is the state of social engagement. When we are here, we can communicate, we are curious, and open to new possibilities.
- Worldview: "The world is safe," "I am OK".
- Function: Creates healthy homeostasis, regulates digestion, allows us to engage with life.
- Keywords: Peace, joy, curiosity, compassion.
2. Sympathetic Nervous System (System of Mobilization)
This is the system of action ("Fight or Flight"). It activates when we sense danger.
- Worldview: "The world is hostile," "I must do something." We feel driven, always seeking and never satisfied.
- Function: Provides chaotic energy for protection through action (attack or escape).
- Keywords: Anxiety, anger, panic, judgment.
3. Dorsal Vagal (System of Immobilization)
This is the system of shutdown and collapse. It activates during extreme danger when fighting is impossible. It is the "path of last resort".
- Worldview: "I am lost and alone," "No one will find me," "I am invisible".
- Function: Biological conservation of energy through "disappearing".
- Keywords: Hopelessness, shame, emptiness, numbness.
Neuroception: Why Do We React This Way?
"Neuroception" describes how our nervous system takes in information without involving the thinking brain. It constantly scans three areas: inside the body, outside in the environment, and between people .
Important to remember: our reactions (screaming, running, freezing) are not a cognitive choice, but a biological one. It's not "I won't," it's "I can't". Our brain simply creates a story to match the state we are in.
Practice: Creating a Personal Profile Map
To manage states, you must learn to recognize them. This exercise helps you "befriend" your nervous system.
Instructions:
- Sympathetic State: Recall a moment of irritation. What happens to your body? What are you thinking? Complete the phrases: "I am...", "People are...", "The world is...".
- Dorsal State: Gently touch this state (just a "toe dip"). What does shutdown feel like? What beliefs emerge?.
- Ventral State: Always end the exercise here!. Recall a moment of peace (nature, a pet). How does it feel? This is your anchor of safety.
Glimmers: Hope in Micro-Moments
We don't need hours of meditation to shift our state. Deb Dana introduces "Glimmers"—micro-moments of ventral energy. They are everywhere, but in a state of protection, we miss them.
Glimmer Practice Algorithm:
- SEE: Notice a moment that brings calm or micro-joy.
- STOP: Acknowledge the glimmer as it happens.
- APPRECIATE: Feel it in your body.
- REMEMBER: Reflect at the end of the day, journal, or draw them.
MriyaRun Tools for Your Nervous System
Theory becomes practice only through daily action. To help you with mapping states and finding glimmers, we have created specific tools:
- Emotional Journal (Workbook) — perfect for the "Personal Profile Map" exercise and tracking your "I am... / The world is..." reactions.
- Body Journal — will teach you to notice neuroception (body signals) before you fall into a survival state.