Understanding the Three States of Polyvagal Theory: Dorsal, Sympathetic, and Ventral Vagal

Polyvagal Theory proposes three main states of the autonomic nervous system: the ventral vagal state, sympathetic state, and dorsal vagal state.

Let’s start with dorsal vagal state

Dorsal vagal state: This is the state of immobilization, where the body shuts down in response to extreme danger or threat. The parasympathetic nervous system becomes dominant, slowing heart rate and decreasing blood pressure, which can lead to feelings of dissociation, shutdown, or fainting.

So imagine you were being chased by a tiger on the safari and unfortunately you got caught. Dorsal would kick in and help you “play dead” AND help you dissociate from your body so that you don’t feel as much pain.

When we're in a dorsal state, our body prepares itself for immobility and defense, leading to a feeling of numbness, dissociation, and disconnection from our body and environment. We may feel trapped, helpless, and overwhelmed, with a sense of powerlessness and hopelessness.

While the dorsal state can be helpful in certain situations, such as when we're facing a life-threatening situation, prolonged activation of the dorsal state can be harmful. Some of the harms of chronic dorsal activation include:

• Depression: The dorsal state is associated with feelings of hopelessness and helplessness, which are also symptoms of depression.

• Chronic pain: The dorsal state can lead to a decrease in pain tolerance, which can make chronic pain worse.

• Digestive problems: Chronic dorsal activation can lead to digestive problems, such as constipation and irritable bowel syndrome.

• Social isolation: The dorsal state can lead to social withdrawal and isolation, making it harder to connect with others and build relationships.

Yes the dorsal state is a natural part of our nervous system that can be helpful at times but just like sympathetic we don’t want to get caught in it for too long.

Now lets talk about sympathetic state

Sympathetic state: This is the state of mobilization, where the body prepares for fight or flight in response to perceived danger or threat. The sympathetic nervous system becomes dominant, increasing heart rate, blood pressure, and respiratory rate.

The sympathetic state is an important part of the Polyvagal Theory, and it refers to a state of physiological arousal and readiness for action. This state is associated with the fight or flight response, which is a part of the sympathetic nervous system.

When we're in a sympathetic state, our body prepares itself for action, releasing hormones like adrenaline and cortisol that increase heart rate, breathing, and blood pressure. We may feel tense, anxious, and alert, with a sense of urgency and restlessness.

While the sympathetic state can be helpful in certain situations, such as when we need to respond quickly to a threat or danger, prolonged activation of the sympathetic nervous system can be harmful. Some of the harms of chronic sympathetic activation include:

• Chronic stress: When we're in a sympathetic state for extended periods, it can lead to chronic stress, which can have negative effects on our physical and mental health. Chronic stress has been linked to numerous health problems, including heart disease, diabetes, and depression.

• Impaired immune function: Chronic sympathetic activation can suppress immune function, making us more vulnerable to infections and diseases.

• Impaired cognitive function: Chronic stress can impair cognitive function, affecting our memory, attention, executive functions, ability to focus and decision-making abilities.

• Relationship problems: The fight or flight response is not conducive to healthy social engagement, and chronic sympathetic activation can lead to relationship problems, poor communication and social isolation.

All that said, the sympathetic state is a natural part of our nervous system that can be helpful in certain situations, we do indeed need to mobilize and be on alert for some situations in life. The thing is when the activation is chronic it can be harmful, leading to chronic stress, impaired immune function, and cognitive problems.

And lastly, the golden state, Ventral Vagal:

Ventral vagal state: This is the state of safety and social engagement, where the vagus nerve (which runs from the brainstem to the abdomen) is highly active, and the heart rate is regulated. In this state, we feel calm, connected, and able to engage in social interactions.

The ventral vagal state is an essential component of the Polyvagal Theory, and it refers to a state of physiological and emotional calm and balance. When we are in a ventral vagal state, our body and mind are in a state of rest, relaxation, and connection with others.

This state is associated with the activation of the social engagement system, which is a part of the parasympathetic nervous system. This system is responsible for regulating our emotions, promoting feelings of safety and trust, and enabling us to connect with others. When we are in a ventral vagal state, we are better equipped to manage stress, regulate our emotions, and maintain healthy relationships.

So, what does it feel like to be in a ventral vagal state? When we are in this state, we feel calm, centered, and relaxed. Our breathing is slow and even, our heart rate is steady, and we feel a sense of groundedness in our body. We are open to connecting with others, and we feel safe and secure in our environment.

Some benefits of being in a ventral vagal state include:

• Reduced stress: When we are in a ventral vagal state, we are better able to manage stress and regulate our emotions. This can help reduce feelings of anxiety and overwhelm, promoting a greater sense of well-being.

• Improved relationships: The social engagement system, which is activated in a ventral vagal state, enables us to connect with others and build healthy relationships. This can improve our overall quality of life and promote greater feelings of happiness and fulfillment.

• Enhanced resilience: Being in a ventral vagal state can help us develop greater resilience in the face of adversity. By regulating our emotions and managing stress more effectively, we are better equipped to handle challenging situations and bounce back from setbacks.

So, how can we cultivate a ventral vagal state? One effective way is through mindfulness practices such as meditation, deep breathing, and body awareness exercises. These practices can help us develop greater awareness of our thoughts and emotions, enabling us to regulate them more effectively and enter a state of calm and balance.

By cultivating our “vagal tone” or rather our ability to reach this state more often, we can enhance our resilience, reduce stress, and improve our overall quality of life. If you need guidance on this please reach out here