The autonomic nervous system (ANS) is a crucial part of our body that influences both our mental and physical well-being. Dr. Stephen Porges’ polyvagal theory sheds light on how the ANS operates and helps us understand our responses to stress. By exploring the different states of the ANS, we can gain valuable insights into how stress affects us and what we can do to regain balance.

The ANS operates in three primary states, as described in polyvagal theory: relaxed, mobilised, and immobilised. Understanding these states and how they manifest in our daily lives can help us identify stress responses and work towards restoring calm.

1. Relaxed State
   Ideally, we spend most of our time in this state. When relaxed:

    

   • Our body feels at ease.
   • Stress hormone (cortisol) levels are low.
   • Our mind is clear, and we can process thoughts effectively.

   This state is where we feel safe, connected, and balanced, allowing us to thrive emotionally and physically.

2. Mobilised State
   This state can have both positive and negative effects.

    

   • Positive mobilisation: Feelings of excitement, happiness, and energy, often accompanied by the release of endorphins and dopamine (happiness hormones).
   • Negative mobilisation: Feelings of fear or anxiety, triggering the fight-or-flight response. In this case:
     • Cortisol levels rise.
     • Heart rate and blood pressure increase.
     • Focus becomes difficult.
     • A sense of being overwhelmed takes over.
3. Immobilised State
   Like mobilisation, this state has dual aspects:

    

   • Positive immobilisation: Feeling calm, sleepy, or meditative, with:
     • A slower heart rate.
     • Reduced physical activity.
     • Relaxed processing of thoughts.
   • Negative immobilisation: Experiencing the “freeze” response, characterised by:
     • Muscle tension.
     • Difficulty focusing or speaking.
     • An inability to make decisions.

While “fight, flight, and freeze” are well-known stress responses, the ANS also includes additional states like “fawn” and “flop.” These responses are unique ways individuals may react to stress, shaped by personal experiences and circumstances.

The ventral vagus nerve plays a vital role in helping us feel calm and safe. It counterbalances the sympathetic nervous system, which is responsible for alerting us to danger and releasing stress hormones like adrenaline and cortisol.

When stress pushes us into negative states of mobilisation or immobilisation, engaging the ventral vagus nerve can help bring us back to a place of safety and relaxation.

If you find yourself overwhelmed or stuck in a stress response, there are simple yet effective techniques to stimulate the ventral vagus nerve and restore balance:

• Deep Breathing: Slow, intentional breaths can lower heart rate and reduce cortisol levels.
• Social Connection: Spending time with loved ones and engaging in positive interactions can help foster feelings of safety and comfort.
• Mindfulness: Practicing meditation, gratitude, or body awareness helps ground you in the present moment.
• Exercise: Gentle physical activity releases endorphins, helping shift the body out of a stress response.

Understanding how the ANS operates gives us a powerful tool for managing stress. By recognising the states we’re in and implementing strategies to engage our ventral vagus nerve, we can move towards a more balanced and peaceful life.

At Gentle Counselling, we offer a safe space to explore how your body responds to stress and develop personalised strategies for reclaiming your calm. Together, we can help you navigate life’s challenges with greater resilience and confidence.

Take a deep breath. Healing begins with understanding – Amy x