How to Move Out of a Freeze State and back into Connection

The autonomic nervous system (ANS) plays a crucial role in regulating our body’s response to stress, safety, and social engagement. A key concept within this system is the “autonomic ladder,” a model that represents different states of our nervous system. Understanding and moving through this ladder is essential for maintaining emotional and physiological balance. In this blog, we’ll explore how to climb the autonomic ladder, particularly focusing on how to move out of the dorsal vagal state—a state often associated with immobilization and dissociation.

Understanding the Autonomic Ladder

The autonomic ladder, a concept popularized by Dr. Stephen Porges in his Polyvagal Theory, consists of three primary states:

Ventrolateral Vagal State (Social Engagement): This is our optimal state, where we feel safe, connected, and socially engaged. It is characterized by feelings of calm and well-being, and it allows us to interact positively with others.

Sympathetic State (Fight or Flight): This state is activated when we perceive a threat. It triggers the body’s stress response, preparing us to either confront or escape from danger. Symptoms include increased heart rate, rapid breathing, and heightened alertness.

Dorsal Vagal State (Shutdown): This state is a response to extreme stress or perceived inescapable threat. It’s characterized by feelings of disconnection, numbness, and immobilization. In this state, the body may slow down significantly, leading to low energy, dissociation, or even shutdown.

Identifying the Dorsal Vagal State

Recognizing when you’re in the dorsal vagal state is the first step in moving out of it. Common signs include:

Physical Symptoms: Feeling drained, lethargic, or experiencing a slowed heart rate.
Emotional Symptoms: Numbness, dissociation, or a profound sense of disconnection.
Behavioral Symptoms: Withdrawal from social interactions, inability to engage or respond to stimuli.

Strategies for Climbing the Autonomic Ladder

Grounding Techniques:Engaging in activities that bring you back to the present moment can help. Techniques such as deep breathing, progressive muscle relaxation, or mindfulness can re-engage your ventral vagal system. Focus on your senses—notice what you see, hear, and feel around you.

Physical Activity:Gentle movement like walking, stretching, or yoga can help stimulate the parasympathetic nervous system and shift you out of the dorsal vagal state. Physical activity increases circulation and energy levels, which can counteract feelings of immobilization.

Social Engagement:Connecting with trusted friends or loved ones can activate the ventral vagal system. Engaging in positive, supportive social interactions helps restore feelings of safety and connection.

Safe Environment:Create a physical space that feels secure and comforting. This could involve arranging your environment to be soothing and free from stressors. Safety can also be enhanced through a routine or rituals that bring comfort and predictability.

Self-Compassion:Practice self-compassion and recognize that being in the dorsal vagal state is a response to overwhelming stress. Be gentle with yourself and acknowledge your needs without judgment.

Professional Support:Sometimes, the dorsal vagal state can be deeply entrenched and may require professional guidance. Therapists trained in trauma or somatic practices can offer specialized techniques to help regulate your autonomic nervous system.

Long-Term Strategies

Incorporating daily practices that support nervous system health can help prevent frequent dips into the dorsal vagal state. Regular exercise, a balanced diet, sufficient sleep, and stress management techniques are foundational. Additionally, cultivating a network of supportive relationships and engaging in activities that bring joy and purpose can enhance overall resilience.

Conclusion

Climbing the autonomic ladder is about understanding your body's responses and learning to navigate through them. By recognizing when you are in the dorsal vagal state and employing strategies to shift into a more engaged and balanced state, you can improve your emotional well-being and resilience. Remember, this process is gradual and requires patience and self-compassion. With practice, you can move toward a state of safety, connection, and vitality