In this series of blog posts we will explore what it means to regulate your nervous system for success, peace, love and happiness:)

As we embark on this journey WITHIN ourselves, my hope is that as a result of it you will realize the benefits of understanding your nervous system states not just to help anxiety but find the most optimal, SWEET SPOT for your emotional & psychological wellbeing.

Needless to say that learning to regulate your nervous system is a process that keeps on giving! It goes beyond a mere self-help strategy—it's a profound revelation of self-awareness and empowerment!

In my relatively short time of paying close attention to my nervous system and helping others to be attuned to theirs, I have found at least these 5 benefits:

When our bodies feel safe(r), we are much more capable to:

Have a supportive and encouraging self-talk in our minds
Notice new possibilities and all the ways that the current situation can turn out to be good
Choose what to focus on first to solve instead of being paralyzed by too many options
Notice the worst case scenarios as thoughts (instead of seeing them as inevitability)
Creatively problem solve

Sounds intriguing?

Let’s dig in!

In part 1, we will look at

The Map of Nervous System
The Autonomic Ladder of Nervous System States

In part 2 we will explore:

Steps To Regulating the Nervous System (NS)
Navigating the NS States
The Influence of NS State on Self-Talk

In part 3 we will talk about:

The Power of Neuroception to Influence our Moods
The Optimal Sweet Spot of Your NS (2 Practices)
Your New Mantra: “Regulate First, Think Later”

The Map of Nervous System

Our nervous systems are complex webs of connections that orchestrate our physiological responses, emotions, and behaviors.

Central to this intricate system is Polyvagal Theory (PT), that is rooted in our autonomic nervous system, which controls involuntary bodily functions such as heart rate, digestion, and respiratory rate.

Because how complex it is, it is great when you can learn about it in a webinar: in my free on demand video workshop I will share with you practices to attune to your nervous system states:

This system is often divided into two branches: the sympathetic nervous system, responsible for the "fight or flight" response, and the parasympathetic nervous system, responsible for the "rest and digest" response.

Dr. Porges (the founder of PT) added a layer of nuance by introducing the vagus nerve, a major component of the parasympathetic nervous system. He proposed a third branch, the social engagement system, which regulates our connection with others and our response to safety and threat.

Polyvagal Theory highlights three distinct physiological states that humans shift between: the ventral vagal, sympathetic, and dorsal vagal states.

The ventral vagal state represents a state of safety, social connection, and emotional well-being. When in this state, the vagus nerve promotes relaxation, slowing the heart rate and facilitating optimal digestion.

It allows for effective communication, social interaction, and emotional connection with others. The ventral vagal state enables us to feel safe and at ease, fostering positive relationships and emotional resilience.

People experience the ventral vagal state when they feel secure, engaged, and connected. It is the foundation of healthy relationships, empathy, and emotional regulation. In this state, we are open to learning, growth, and exploration.

The sympathetic state is the classic "fight or flight" response. In this state, the body prepares for action by releasing stress hormones, increasing heart rate, and dilating airways. It enables us to respond to challenges and threats by mobilizing energy for quick decisions and physical exertion.

The sympathetic state is adaptive in situations requiring rapid response, such as evading danger or excelling in high-pressure tasks.

However, prolonged activation of the sympathetic nervous system can lead to anxiety, chronic stress and its associated health issues.

The dorsal vagal state is the body's response to extreme threat or overwhelming stress. It involves immobilization, dissociation, and emotional shutdown. In this state, the body conserves energy by slowing heart rate and digestion to a minimum.

People may enter the dorsal vagal state during traumatic experiences, feelings of hopelessness, or when their resources for fight-or-flight responses are exhausted. This state helps protect against overwhelming emotions but can lead to disconnection and emotional numbing.

A helpful way to put all of these states together in one representation is to imagine them as a Ladder. It is called the Autonomic Ladder in the Polyvagal language.

The Autonomic Ladder of Nervous System States

Nervous System Hierarchy

The image of the ladder comes handy to remember that there is a predicable sequence to how we move through the states.

For example, when you want to move from a collapses/dissociated state (Dorsal Vagal) to a regulated and connected state (Ventral Vagal) it will involve passing through the Sympathetic state on the way.

This sequence is rooted in the evolutionary development of the autonomic nervous system.

It reflects how our nervous system has evolved to respond to different levels of threat and safety.

Let’s explore it below, starting with Dorsal Vagal.

Dorsal Vagal (Immobilization):
- When faced with an overwhelming threat or perceived danger, the body may enter a state of shutdown, freeze, or collapse.
- This state is an ancient, evolutionarily conserved response that allowed animals to conserve energy and reduce visibility to predators.
Sympathetic (Mobilization):
- To address threats that cannot be handled by immobilization alone, or where there is a chance to escape/fight off the body activates the Sympathetic nervous system. This mobilization response prepares the organism for fight or flight.
Ventral Vagal (Social Engagement):
- Once the threat is perceived to be less imminent and the environment is deemed safe, the Ventral Vagal system becomes dominant.

This is why it is important to know what state you are in, because regulating from Dorsal Vagal to Sympathetic will look different from regulating from Sympathetic to Ventral Vagal.

For example, if you are coming from Dorsal Vagal, you can do a regulating technique that will gradually bring energy to your system, for example a slow walk or gentle movements.

When you are moving from Sympathetic to Ventral Vagal, and there is a lot of energy, you do not need to add more, but you can channel the existing one through more vigorous but still intentional moves.

And that is it for Part 1.

1.We took a dive into the Polyvagal Theory, learning about the autonomic nervous system's branches:

— sympathetic and parasympathetic
— and the social engagement system

They are the first and foremost layer of a roadmap for navigating the various states of the nervous system.

2. We learnt about the autonomic ladder and the predictable hierarchy that guides how we can move through the states.

Part 2:

1.We will look into the three-step process of awareness, understanding, and choice forms the foundation for a regulated and empowered life.

2. We explored the influence of the nervous system on self-talk and beliefs through the concept of neuroception, an unconscious process shaping our interpretations of reality.

Part 3

1. We’ll explore The Ventral Vagal State/Optimal Functioning/Sweet Spot, representing safety, connection, and emotional well-being through reflective practices and the concept of "glimmers.”

2. The mantra "Regulate First, Think Later" underscored the significance of engaging the physiological state before attempting to solve issues through thought

What can you do next?

Sign up for my NEWSLETTER where I share exclusive content with my subscribers!!! (Click the Image #1 BELOW).
Sign up for a free on demand webinar that will take you through the 3 steps of regulating your nervous system (Click the Image #2 BELOW ).
Continue to Part 2 of this blog series.