Understanding the Autonomic Hierarchy: A Guide to Regulating Your Emotional States Using Polyvagal Theory
Now that we have understood the nervous system states in previous blog posts, let’s dive into a concept unique to Polyvagal Theory called autonomic hierarchy.
Automatic hierarchy says that our autonomic nervous system is composed of three distinct subsystems, or "states", that operate in a hierarchical fashion - meaning that you have to move through them in a certain order, not skipping over certain states
These subsystems are the ventral vagal state, the sympathetic state, and the dorsal state.
Understanding the autonomic hierarchy can help us better understand our body's responses to stress and develop tools to regulate our emotional states.
Check out this ladder I created to give you a better idea of the order of these states:
At the top of the hierarchy is the ventral vagal state, which is associated with feelings of safety, social connection, and calm. When we're in this state, our body is in a state of rest and digest, with our heart rate and breathing slowed down, and our muscles relaxed. This state is associated with positive emotions, social engagement, and the ability to think clearly and creatively.
The sympathetic state is the next level of the hierarchy, and it's associated with the fight or flight response. When we're in this state, our body prepares itself for action, releasing hormones like adrenaline and cortisol that increase heart rate, breathing, and blood pressure. This state is associated with feelings of anxiety, stress, and urgency.
At the bottom of the hierarchy is the dorsal state, which is associated with the freeze response. When we're in this state, our body prepares itself for immobilization and defense, leading to a feeling of numbness, dissociation, and disconnection from our body and environment. This state is associated with feelings of helplessness, hopelessness, and depression.
Understanding the autonomic hierarchy can help us develop tools to regulate our emotional states. For example, if we're feeling overwhelmed or anxious, we can try to activate the ventral vagal state by practicing meditation, 3-7 breath, or engaging in activities that make us feel safe and connected, like spending time with loved ones or engaging in creative hobbies.
If we're feeling stuck or disconnected, we can try to activate the sympathetic state by engaging in physical activity, like going for a run or doing some intense exercise, or by setting small achievable goals that give us a sense of accomplishment.
And if we're feeling hopeless or helpless, we can try to activate the dorsal state by engaging in self-care activities that promote relaxation and calm, like taking a warm bath, getting a massage, or practicing yoga.
In short, what that means is you need different types of tools for each state.
If you’re in sympathetic you need calming tools
If you’re in dorsal you need some mobilizing tools (not too intense though)
and do not forget that it’s not only the outside world that might be triggering us, our subconscious beliefs have a major role in nervous system regulation.