Understanding your nervous system is the first step to finding safety within yourself and your relationships. Let’s explore how Polyvagal Theory can guide you toward deeper self-awareness and connection.

Understanding Polyvagal Theory

Polyvagal Theory, developed by Dr. Stephen Porges in the late 1960s, has gained significant attention in the therapeutic world thanks to Deb Dana, who has skillfully applied it within therapy settings. In her book, The Polyvagal Theory in Therapy, Dana describes Polyvagal Theory as "the science of safety." She explains it as the science of feeling secure enough to embrace life fully and take on its challenges. The theory provides both a physiological and psychological lens to understand why and how individuals navigate through cycles of mobilization, disconnection, and engagement.

The Core Concepts of Polyvagal Theory

Hierarchy (The "Ladder"):

The autonomic nervous system reacts to internal and external stimuli through three distinct biological pathways, often represented as a ladder. These pathways are the dorsal vagus (linked to immobilization), the sympathetic nervous system (associated with mobilization), and the ventral vagus (connected to social engagement and connection).

Neuroception ("Magic Antennae"):

Stephen Porges introduced the term "neuroception" to describe how our nervous system detects cues of safety and danger. It’s like having an invisible antenna that continuously scans your internal state, surroundings, and interactions with others. Unlike conscious perception, neuroception operates at a deep, unconscious level.

Co-regulation:

This concept refers to the way our nervous system can be calmed and brought back to a state of safety when we are with someone who makes us feel secure, like a caregiver or loved one. Polyvagal Theory emphasizes the importance of co-regulation in building and sustaining meaningful, safe relationships.

Creating Your Personal Profile Map

Before diving into this exercise, it’s important to approach it with care, as it involves reflecting on your own nervous system states and responses. You may find it beneficial to do this with a trusted friend or therapist. Take your time, and don’t hesitate to pause or take breaks as needed.

Let’s begin by grounding ourselves. Take a deep breath in through your nose, hold it for a few seconds, and then slowly exhale through your mouth. Repeat this as often as you need. Remember, you're in control of this experience.

When we talk about "regulating" or "grounding," we’re helping our system recognize safety cues and encouraging a calming response. Take a moment to notice your breath and your surroundings. Identify five items around you and name their colors aloud: "The lamp is gold. There is a purple book next to me. The plant is green and brown. My shoes are gray. My chair is black."

Once you feel ready, let’s create your "nervous system map." Draw a simple ladder with three spaces. As we go through each stage, feel free to get creative—use colored markers if you’d like, as colors can evoke emotions and add depth to this exercise.

As you reflect on each of the three spaces, consider these questions:

1. Emotions: What emotions do I feel in this state?

2. Thoughts: What thoughts run through my mind?

3. Body Language: How is my body positioned?

4. Perception of the World: How do I view the world in this state?

5. Self-Perception: How do I view myself?

6. Physical Landscape: What physical setting does this state remind me of?

7. Color: What color does this state feel like?

8. Behavioral Patterns: What is my sleep, eating, or substance use like in this state?

Exploring the Three Nervous System States

1. Sympathetic Nervous System (Middle of the Ladder):

Reflect on a time when you felt a surge of energy, perhaps feeling overwhelmed, anxious, or scared. Allow yourself to experience this feeling just enough to begin mapping it.

2. Dorsal Vagal (Bottom of the Ladder):

Think of a moment when you felt disconnected or drained, where it seemed difficult to function. You might have felt hopeless or distant. Again, dip into this feeling briefly and start mapping it.

3. Ventral Vagal (Top of the Ladder):

Recall a time when you felt safe and content, even if just for a moment. This is where you felt comfortable connecting with yourself and others. Let this feeling fill you as you map it out.

Once you’ve finished your map, take a moment to observe it. Notice what state you're currently in. We intentionally ended with the ventral vagal state, but perhaps your body has shifted since then. If you’re feeling immobilized or stressed, it might help to recognize what cues your system is responding to.

Wherever you find yourself, my hope is that this exercise has given you insight into your nervous system, fostering curiosity and compassion. As you move through your day, try to stay aware of the present moment and respond to your nervous system without judgment.

Interested in Learning More Through Therapy?

Please remember, this information is not a replacement for therapy. If you feel unsettled after this exercise, consider finding a safe person or therapist to talk to. Redeemer counselors are available and would be happy to discuss therapy options with you. If you’re interested in getting a little bit more hand-holding support and want to explore working with one of our clinicians, reach out to schedule a free 20-minute consultation. Reminder, you must live within the state of California due to state licensing laws and regulations.