Somatic Series — Part 2

Understanding the Three Nervous System States

In Part 1 of this series, we explored the Three-Brain Model — the idea that trauma can disrupt communication between the head, heart, and gut.

Now let’s explore something equally important: our nervous system states.

Polyvagal Theory helps explain why we respond so differently to stress, danger, connection, and overwhelm. It describes three primary nervous system states — each designed to help us survive in different ways.

And remember….these responses are not flaws. They are protection.

1. Sympathetic State — Fight or Flight

This is our survival response. If you were running from a tiger, for example, this system would activate to help save your life.

When we enter a fight response, we may experience:

• anger
• irritation
• frustration
• rage

When we enter a flight response, we may experience:

• anxiety
• worry
• fear
• panic

Physiologically, the body prepares for action:

• heart rate increases
• blood pressure rises
• adrenaline surges
• digestion slows
• immune responses decrease

Personally, this is often where my anxiety shows up. My appetite disappears, my stomach turns, and my body feels like it’s preparing for danger — even when my mind logically knows I’m safe.

2. Dorsal Vagal State — Freeze / Shutdown

This is considered our most primitive survival response. When stress feels too overwhelming or too prolonged, the body may shift into shutdown.

This can feel like:

• hopelessness
• numbness
• exhaustion
• heaviness
• dissociation
• feeling stuck or unable to move forward

This state often gets misunderstood as laziness or lack of motivation, but from a somatic lens, it is also protection. The nervous system is conserving energy because it no longer feels capable of fighting or fleeing.

Physiologically:

• energy conservation increases
• the body slows down
• pain thresholds rise
• physical and emotional disconnection may occur

3. Ventral Vagal State — Safety & Connection

This is our “rest and digest” state. The state of safety, connection, and where
the nervous system feels grounded enough to fully engage with life.

When we are in a ventral vagal state, we often feel:

• calm
• curious
• mindful
• joyful
• compassionate
• emotionally connected

This is also the state of social engagement — where we feel connected to ourselves, other people, and the world around us.

Physiologically:

• digestion improves
• immune functioning improves
• circulation regulates
• the body softens
• connection becomes more accessible

Healing Is About Flexibility, Not Perfection

One of the biggest misconceptions about healing is the belief that we should always feel calm and regulated. But the nervous system naturally shifts between states throughout the day.

The goal is not to never feel stress again. The goal is to help the body move through these states with more awareness, flexibility, and safety — instead of becoming chronically stuck in survival mode.

Learning alongside you,
Nora