Polyvagal Theory
Nervous System States
“Safety is not the absence of threat. It is the presence of connection.”
The Journey
From Raw Facts to Lived Wisdom
Overview
Polyvagal theory explains how our nervous system automatically scans for safety and shifts between states. Understanding these states transforms how we approach stress, relationships, and performance.
Neuroception
The nervous system's automatic, subconscious detection of safety or danger
Ventral Vagal State
Social engagement system active - feeling safe, connected, capable of play and creativity
Dorsal Vagal Shutdown
Conservation state - numbness, disconnection, collapse when threat seems inescapable
Raw Facts & Sources
The foundation. Verified facts, primary sources, and direct quotes that form the bedrock of understanding.
What do we know for certain?
Key Facts
- The vagus nerve has distinct branches with different functions
- Three states: ventral vagal (safe), sympathetic (fight/flight), dorsal vagal (shutdown)
- We are constantly neurocepting - scanning for safety without conscious awareness
- Co-regulation is how mammals calm their nervous systems
Source Quotes
“Safety is not the absence of threat. It is the presence of connection.”
— Adapted from Porges
Sources
Context & Structure
Facts organized into meaning. Historical context, core concepts, and why this matters now.
What does this mean?
Historical Context
Traditional fight/flight understanding missed the third state (freeze/shutdown) and the social engagement system that mammals developed for co-regulation.
Modern Relevance
In a world of chronic stress and digital disconnection, understanding our nervous system is essential for sustainable performance and genuine wellbeing.
Patterns & Connections
Insights that emerge from information. Mental models, cross-domain connections, and what most people get wrong.
What patterns emerge?
Key Insights
State determines story - what we believe depends on what state we're in
We cannot think our way into a different state - we must use the body
Safety is a biological need, not a psychological preference
The goal is not to avoid difficult states but to move fluidly between them
Mental Models
Action & Transformation
Knowledge applied to life. Practical applications, daily practices, and warning signs when you drift.
How do I live this?
Practical Applications
When: When overwhelmed or anxious
→ Focus on breath, specifically long exhales - this activates the ventral vagal system
✓ Shift from sympathetic activation to social engagement
When: When feeling numb or disconnected
→ Seek connection with safe others - dorsal vagal responds to co-regulation
✓ Return to presence through relationship
When: Before important conversations or decisions
→ Check your state first - what state are you in?
✓ Ensure you're making decisions from ventral vagal, not reactivity
Reflection Questions
What state am I in right now? How do I know?
What stories am I telling myself that might be state-dependent?
What helps me return to ventral vagal?
Daily Practice
Three times daily, pause and notice your state. No need to change it - just notice.
Warning Sign
When you're making important decisions while dysregulated, you're not thinking - you're reacting.
