Understanding Your Body's Survival States: A Deep Dive into Polyvagal Theory (Part Two)

In Part One, we introduced the powerful concept of the Polyvagal Theory and the three distinct states of our nervous system. But simply knowing their names isn't enough. To truly unlock a path to healing, we must go deeper—understanding not only what each state looks and feels like, but also the evolutionary purpose behind them. This knowledge transforms our symptoms from something frightening into a language we can finally understand, which is the first, crucial step toward rewiring our bodies for safety.

The Evolutionary Science Behind Your Survival States

Our nervous system is an ancient survival machine, finely tuned over millions of years to help us navigate a dangerous world. These three states aren't flaws; they are brilliant, automatic strategies designed to keep us alive. Imagine our ancestors on the savanna:

• Encountering a safe tribe meant their nervous system would activate the Ventral Vagal state for connection and community.

• Spotting a predator would instantly trigger the Sympathetic "fight or flight" response, mobilizing a burst of energy for escape.

• Being cornered by a threat too powerful to fight would cause a biological "freeze" response, the Dorsal Vagalshutdown, to conserve energy and potentially survive the attack by playing dead.

While we no longer face lions on the daily, our nervous system still operates on this same ancient wiring, often mistaking a stressful text message, a difficult conversation, or an overwhelming workload for a life-or-death threat.

Ventral Vagal: Your Home Base of Safety and Healing

This is your nervous system's “rest and digest” state, where your body feels safe, connected, and grounded. This is our default setting when our environment is perceived as non-threatening. When you are in Ventral Vagal, your body is optimized for growth, repair, and connection.

What happens in this state:

• Heart rate is steady and regulated, supporting healthy circulation.

• Breathing is calm and full, ensuring efficient oxygen exchange.

• Digestion functions smoothly, with nutrients being absorbed efficiently.

• The immune system works properly, fighting off illness.

• Hormones are balanced, supporting energy, mood, and fertility.

• Sleep cycles are restorative, allowing the brain and body to recover.

• Muscles can relax and repair.

• Thinking is clear, creative, and solution-oriented.

• Social engagement feels natural, and human connection feels safe.

This is the state where true healing takes place.

Sympathetic State: The Mobilization for Survival

When a threat (real or perceived) arises, your nervous system automatically moves into this "fight or flight" mode. This state is designed for immediate survival, but when it becomes chronic, it takes a severe toll on our health. It prioritizes action by taking energy from non-essential systems and rerouting it to your limbs.

What happens in this state:

• Blood sugar spikes to provide fast fuel for muscles.

• Heart rate accelerates to pump blood to your arms and legs.

• Breathing becomes rapid and shallow.

• Muscles tense, preparing for defense or escape.

• Digestion slows down, often causing bloating, constipation, or gut pain.

• Nutrient absorption decreases, leading to deficiencies over time.

• Reproductive functions pause, impacting fertility and hormone balance.

• The immune system weakens, leaving the body more vulnerable to illness.

• Inflammation rises due to constant stress signals.

• Pain sensitivity increases as the body stays hyper-alert.

• The prefrontal cortex (thinking brain) goes offline, making it harder to focus.

• Sleep becomes restless or disrupted.

Dorsal Vagal: The State of Shutdown and Collapse

If a threat feels too overwhelming or escape feels impossible, the body can collapse into a "freeze" or "shutdown" state. This is the nervous system’s “last resort” survival mechanism—a primal response to play dead to escape danger.

What happens in this state:

• Heart rate slows down significantly.

• Blood pressure drops dramatically.

• Breathing becomes shallow or constricted.

• Energy plummets, often leading to extreme fatigue.

• Digestion nearly shuts off, contributing to nausea, loss of appetite, or IBS-like symptoms.

• Body temperature may drop, causing cold hands and feet.

• Immune function is suppressed, weakening defenses.

• Inflammation persists, creating long-term wear on tissues.

• Muscles feel heavy, weak, or immobilized.

• Mental fog, dissociation, or a "numbness" set in.

• Motivation disappears, making it difficult to take action.

• Social withdrawal occurs—people may feel disconnected or “invisible.”

• Healing processes stall, as the body is focused only on conserving energy.

Why Recognition is Your Superpower

Learning to identify which state your nervous system is in is a profound and powerful practice. While it is always important to have your symptoms checked by a healthcare professional to rule out a serious medical condition, this practice can be life-changing for those living with chronic illness and a dysregulated nervous system. When you feel agitated and tense, instead of panicking, you can say to yourself, "My body is in a Sympathetic state." When you feel numb and disconnected, you can recognize it as a Dorsal Vagal response. This simple act of identification is incredibly important because it immediately reduces the overall threat signal.

Instead of seeing symptoms as a sign that something is terribly wrong, you are now equipped with the understanding that they are just a biological response to a perceived threat. This awareness sends a signal of safety to your brain, allowing the prefrontal cortex to come back online. This is the beginning of reconditioning your body for safety and healing. By repeatedly "catching and redirecting" your state, you can gently nudge your nervous system back toward the Ventral Vagal state, where you can finally relax, connect, and heal. This is not about willpower; it's about wisdom and a compassionate understanding of your body's survival story.