How to Access the Ventral Vagal Autonomic Nervous System State for Optimal Functioning
The Polyvagal Theory, developed by Dr. Stephen Porges, offers a revolutionary understanding of how our autonomic nervous system (ANS) governs our responses to stress, safety, and social interaction. At the heart of this theory is the concept of the "ventral vagal state," when our nervous system is relaxed, which allows us to connect, create, and enter a flow state. Trauma can impact our ability to access this sense of safety. When we are in “overdrive” we are often in the sympathetic state, in which we are anxious, in fight or flight, scattered, and feeling the effects of cortisol, adrenaline, and other stress hormones in our body.
Stress, feelings of overwhelm, and the impacts of trauma can keep us from accessing the Ventral Vagal state. When we are able to access this state we are able to create that which we are meant to create on this earth. Through openness, safety, and creativity we can dream, have fulfilling realtionships with others, and access our originality. It also induces a sense of calm, safety, and feelings of well-being that is important for our overall health and well-being. We are more fertile in this state, playful, and protecting from illness and cell-degeneration.
The ventral vagal state plays a critical role in our ability to feel safe and socially engaged. When we are in this state, our body operates in a mode that encourages connection, relaxation, and social bonding. Key features of the central vagal state include:
Heart Rate Variability (HRV): Increased HRV is a hallmark of being in a ventral vagal state, indicating a flexible and responsive cardiovascular system.
Facial Expression and Vocalization: Our ability to engage with others through facial expressions and prosodic (melodic) voice tones is enhanced.
Digestive Function: Optimal digestive processes occur when in a ventral vagal state, as the body is not in a state of perceived threat.
Here are some ways to help regulate your nervous system so that you can activate the Ventral Vagal state of functioning.
Exercise: Exercise can regulate the nervous system and help activate feel-good chemicals like norepinephrine, dopamine and serotonin. It also protects the body from breakdown, disease and other health problems.
Deep Breathing: Deep breathing helps activate the vagus nerve, calming the nervous system to help induce a ventral vagal state of calm, connection and creativity.
Social Support: When we are disregulated, we can access a network of caring support. Therapists, friends and family are great for this role. They can soothe, support, and provide words of encouragement, which help us feel less alone. This support helps us “co-regulate.”
White Space: When we block out “white space” in our schedules, we can avoid the constant distractions that barrage our daily lives. Emails, text messages, phone calls and other distractions disrupt our focus, and peace. By being mindful with our calendars, can create room for things that intrinsically give us energy. This could be a creative pursuit, deep intellectual work, spiritual practices such as prayer and meditation, connection with others, or other things that help us access our flow state.
By being mindful of the things that bring us joy, and by actively finding ways to access joy and rest, we actually make our work more productive and meaningful. By accessing the ventral vagal state we protect our health and well-being, connections with others, and we move towards creating our greatest work-flows. Find what lights you up this week and lean in. Your life will thank you for it!
