The Autonomic Nervous System and Your Brain: Keys to Healing Mental Health
Have you ever felt calm one moment, then anxious the next—without knowing why? Or maybe you’ve noticed yourself totally shutting down under stress, even when you don’t want to. That’s your autonomic nervous system (ANS) at work—and understanding it can be a game changer for your mental health.
Let’s break it down with the help of Polyvagal Theory, a science-backed approach to nervous system regulation that can help you make sense of your responses and begin your journey toward healing.
What Is the Autonomic Nervous System?
The autonomic nervous system controls all the things your body does automatically—like breathing, heart rate, and digestion. But it also plays a huge role in how you feel. It's your body’s internal surveillance system, constantly scanning your environment for signs of safety or danger.
It has three main states, and you move between them throughout the day, often without realizing it.
Enter Polyvagal Theory
Polyvagal Theory, developed by Dr. Stephen Porges, takes our understanding of the nervous system one step further. It explains that we’re not just “calm or stressed”—we actually have a ladder of responses based on how safe or unsafe our body feels.
Here’s how the ladder works:
1. Ventral Vagal (Top of the Ladder): Safe & Social
In this state, you feel grounded, calm, and connected. You’re able to think clearly, engage in relationships, and handle life’s challenges. This is where healing and growth happen.
Think: having a cozy conversation with a friend, laughing, feeling creative, or being present in the moment.
2. Sympathetic (Middle of the Ladder): Fight or Flight
When your body detects a threat, it kicks into “go mode.” Your heart races, your muscles tense, and your thoughts speed up. This response is helpful in short bursts—but chronic stress can keep you stuck here.
Think: anxiety, irritability, restlessness, or snapping at others when overwhelmed.
3. Dorsal Vagal (Bottom of the Ladder): Freeze or Shut Down
If the threat feels too big or ongoing, your system might go into shutdown mode. This is a survival response, but it can feel like depression, disconnection, or numbness.
Think: feeling zoned out, emotionally flat, exhausted, or hopeless.
Why This Matters for Trauma Healing
If you’ve experienced trauma or ongoing stress, your nervous system might be stuck in survival mode—constantly bouncing between fight/flight and shut down. Understanding this isn’t about weakness—it’s about survival. Your body is doing exactly what it was designed to do: protect you.
Polyvagal Theory helps us shift from judging our reactions to understanding them—and that shift opens the door to real healing.
How to Begin Regulating Your Nervous System
The goal isn’t to stay perfectly calm all the time. It’s about recognizing where you are on the ladder and building tools to gently return to a place of safety and connection.
Here are a few simple ways to begin:
Breathe deeply and slowly to signal safety to your body.
Move your body—walk, stretch, dance—whatever feels good.
Connect with a safe person or even a pet.
Sing, hum, or gargle—this stimulates the vagus nerve.
Notice your surroundings—what do you see, hear, smell? This grounds you in the present.
Final Thoughts
Your nervous system is not broken—it’s brilliantly trying to protect you. But you don’t have to stay stuck. By learning how your autonomic nervous system and Polyvagal Theory work, you can begin to build a relationship with your body rooted in curiosity, compassion, and healing.
If you're ready to explore this work more deeply, somatic therapy or nervous system-focused psychotherapy can help guide you back to yourself.
Want to learn how to regulate your nervous system and feel more in control?
✨Schedule a session today to explore how these approaches can help you find calm, resilience, and balance. Contact us below to learn more about our practice and services.
