> ## Content Index > Fetch the complete content index at: https://www.hello-self.fr/llms.txt > Use this file to discover other available public pages before exploring further. # Understand your nervous system: The Polyvagal Theory - URL: https://www.hello-self.fr/polyvagal-theory-en/ - Published: 2025-10-08T16:02:12.000Z - Updated: 2026-05-14T09:45:12.000Z - Description: Learning more about my nervous system was a turning point in my recovery. It gave me insights that helped me become an active participant in my own healing. - Author: Alice - Tags: All posts, Understand & learn, #english [🇫🇷 Lire en français](https://www.hello-self.fr/polyvagal-theory-fr) Listen to this post 0:00 /521.659501 1× ✋ **I am not a doctor. I am sharing my personal experience. This should not be considered medical advice. Always consult your healthcare providers for any decisions regarding your health, and listen to your body.* Learning more about my nervous system was a turning point in my recovery. It gave me insights that helped me **become an active participant in my own healing**. In this post, I’ll walk you through: - The **three states of the nervous system** described by the Polyvagal Theory - Howto **recognize** **your own states** - **Practical ways** to guide your nervous system back toward safety 💡 ****Disclaimer** The polyvagal theory **simplifies a complex neurobiological reality** and does not perfectly reflect the physiology of the vagus nerve. Some aspects of it remain scientifically debated. I chose to talk about it here because ****it was foundational** in my recovery and my understanding of nervous system states. Even if imperfect, this framework gives many people practical tools to better understand themselves and take meaningful action. ## How the nervous system works According to the **Polyvagal Theory** (by Stephen Porges), the nervous system **oscillates** **between different states** to respond appropriately to what’s happening around us. We could call this "nervous system resilience". But sometimes, when the nervous system has been **overwhelmed** (by a virus, trauma, adverse life experiences...) it can become **maladaptive** and start **detecting threats everywhere** (through no fault of your own, it is a biological mechanism!). Being chronically stuck in survival states may alter how our cells behave: this is described in the [**Cell Danger Response theory**](https://pubmed.ncbi.nlm.nih.gov/31877376/) (Dr Robert Naviaux). Cells keep redirecting their resources toward defense, leading to dysfunction across many body systems, including energy production. Let’s take a closer look at the different nervous system states and how we can help it return to a sense of safety. ## The 3 states of the nervous system 🌱 ****Safety** **Also called "ventral vagal" or "parasympathethic"* This is the **rest-and-healing** state, and also the state that allows **social** **engagement**. It’s the state we’re meant to spend most of our time in. It allows us to feel connected to others, to ourselves, and to our surroundings: > **Thoughts** > I am safe. > I am at peace. > I belong. > I am having fun. > **Feelings** > Secured, calm, happy, open, curious, hopeful... > **Bodily sensations** > Slow and deep breathing, slow heart rate, relaxed muscles and face... ⚠️ ****Fight - Flight** **Also called "sympathetic" or "mobilization"* This is the stress-and-activation state. In healthy individuals, occasional stress can be very useful: to **react to danger** of course, but also to **get moving, make decisions, exercise, play**! The catch is that **we can’t stay in that mode for too long**, otherwise it becomes toxic for the brain and body: > **Thoughts** > I am worried. > I need to get out of here. > I have to solve this right now. > **Feelings** > Tense, anxious, angry, overwhelmed, extra sensitive to sensory stimulus... > **Bodily sensations** > Quick and shallow breathing, high heart rate, overthinking, hot flushes, muscle tension, shakiness, GI issues... 🪫 ****Immobilization** **Also called "dorsal vagal" or "shutdown"* This is the nervous system’s **last layer of protection**. When the brain senses a threat that can’t be dealt with by fighting or fleeing, it "shuts down" to protect you: > **Thoughts** > I can't cope. > Nothing is working. > I am alone. > **Feelings** > Numbness, dissociation, depression, hopelessness... > **Bodily sensations** > Exhaustion, low muscle tone, heaviness, slow thinking, slow metabolism... ****Blended states** You can also experience mixed states. For example, in order to play football, you need a mix of **🌱 Safety** (human connection, enjoyment) and **⚠️ Fight-Flight** (movement, reactivity, excitement). A mix of **⚠️ Fight-Flight** and **🪫 Immobilization** is often called "**Freeze**": you feel highly anxious and urgent, yet stuck at the same time. A mix of **🌱 Safety** and **🪫 Immobilization** often shows up during moments of intimacy or deep rest. --- **Your body and brain are never acting *against* you** or trying to punish you with symptoms. Their only goal is to protect you (granted, sometimes not very gracefully 😅). The good news is that *you* can help your system return to safety. ## Going back to safety ### 1- Mapping your states First, it’s very helpful to **map your states and notice how each one feels in your own body**. I listed above some common thoughts, feelings, and sensations for each state, but everyone’s experience is unique. Here are my personal examples: - My **⚠️ Fight-Flight** often comes with nausea, chest tightness, and dry mouth. I also become intolerant to noise, extremely annoyed by small things, and I have racing anxious thoughts. - My **🪫 Immobilization** state brings exhaustion, discouragement, low self esteem, and brain fog. **Be curious**: Observe how you feel and try to identify which state you’re in. It can shift several times throughout the day! ****Is it 🌱 Safety... or 🪫 Immobilization?** Sometimes what feels like calm isn’t **actually* safety. For people who’ve been unwell for a long time, the nervous system can settle into a numb state that feels peaceful on the surface, but is actually immobilization. And the brain forgets what actual safety feels like. This was a big insight I learned from Dr Sally Riggs in her book, **Recover*. Focusing on getting out of immobilization became my first recovery step. ### 2- Shifting your state It’s helpful to know which state you’re in, because each one has **specific strategies that can help you shift out of it**. Here are a few examples, but you’ll probably need to experiment and find what works best for you in each state. --- **Get out of ⚠️ Fight-Flight** Here we’re aiming to settle the system into a calmer state, to quiet the alarm bells ringing in the brain: - **Slow deep breathing** - **Orienting** *(gently look around and describe what you see to remind your brain you’re safe)* - **Mindfully observe sensations** in your body *(only if they’re not too intense,* [*here's a nice guided practice*](https://www.youtube.com/watch?si=4Dnz52iIpadf8xIR&v=uf5scmC6E78&feature=youtu.be)*)* - **Shake your body or dance or walk outside** *(only if you have the energy)* --- **Get out of 🪫 Immobilization** Here we’re trying to gently activate the system and reconnect with the present moment: - **Gentle** **movement** *(e.g., wrist or ankle rotations)* - **Soothing** **touch** *(e.g., hand massage, lightly stroking your arms)* - Talking or sitting with **safe people or pets** - **Watching something** [**funny**](https://www.youtube.com/watch?v=paWE-GvDO1c) - **Sitting in nature** - **Connecting to your 5 senses** *(the softness of a blanket, a pleasant scent, the taste of good food, a beautiful view or artwork)* --- **Good to know** Think of the three states as **steps on a ladder**. When you’re in 🪫 **Immobilization**, you're at the bottom of the ladder. Your system will have to climb through the **⚠️ Fight-Flight** step before reaching **🌱** **Safety** (on top of the ladder). It may result in a paradoxical sensation as you get better: in 🪫 **Immobilization** you probably felt relatively "calm" with fatigue but also slow thinking. When you'll improve, you'll move up on the ladder and reach **⚠️ Fight-Flight**, which will probably make you feel much more agitated and anxious. You will probably oscillate between those two states for a while as you recover. **It can feel uncomfortable, but it is temporary and completely normal**. Welcome each state with calm and trust, and you'll naturally reach **🌱** **Safety**. ![The polyvagal ladder with an arrow representing the path to be traveled, from bottom to top.](https://www.hello-self.fr/content/images/2025/10/ChatGPT-Image-8-oct.-2025--17_43_24.png) 😢 ***"I'm so lost, I don't know what to do..."** When in doubt or too tired, I would do the simplest thing: focus on slowing my breath down and allow whatever was here. Letting go is a true key to healing. ## Conclusion You don’t need to jump from *full panic* or *full disconnection* straight to *full safety* in one go. That’s hard to do, especially in the beginning. Even a **1% shift** **in your state** (slightly calmer thoughts, feeling a bit more connected, or a little less tense) **is a win**! Small shifts can also **add up** throughout the day. **Write down the practices that help you the most** so you can remember what to do when you get stuck in a difficult state. When we’re in the thick of it, it’s much harder to connect to the rational brain. Having a nice note ready can help a lot! --- If you want to keep reading, you can have a look at [what helped me expand activity thanks to pacing](https://www.hello-self.fr/pacing-en/), or [how I'm dealing with setbacks](https://www.hello-self.fr/setbacks-en/). [Back to posts list](https://www.hello-self.fr/tag/en) ## 👋 Hello Self newsletter Sign up to receive an email when a new post is online Subscribe Email sent! Check your inbox to complete your signup. No spam, no ads. Unsubscribe anytime.