We experience many thoughts, feelings and actions every day. Sometimes, these experiences are challenging. When we are met with adversity, the way that we respond as well as recover is a function of our autonomic nervous system. But what IS our autonomic nervous system? Here, I’m going to break down the parts of the autonomic nervous system and share more about how to understand where in your system you are residing.
The Autonomic Nervous System according to Stephen Porges
This system is made up of two distinct branches: the parasympathetic and sympathetic. According to Stephen Porges and his polyvagal theory, our nervous system has evolved over time to protect us in unique ways.
The first part of our nervous system to develop according to Porges is our dorsal vagal system. This part of the autonomic nervous system, associated with the parasympathetic system is responsible for creating strategies of defensive immobilization. In this branch of our system, we often feel behaviorally shutdown. We may experience low energy, decreased immune functioning, and limited ability to socialize.
The next part of our system to develop is our sympathetic system. This system is responsible for fight and flight activity. In this system, we are either engaging or disengaging with adversity. When in this branch of our nervous system, we are mobilized for action.
Finally, and most recently, our ventral vagal branch (part of our parasympathetic system) has developed to support us in finding safety in connection and socialization. Here we are engaged with others and will often feel relaxed and safe.
These systems are critical in understanding if we are living or surviving. According to Porges, if we are able to connect and engage (in ventral vagal), then it is likely that we can grow and create restorative change in our lives. If not, it is likely because we are in a survival state (sympathetic or dorsal vagal) and our focus is about keeping our heads above water.
What branch of your autonomic nervous system are you residing?
To find out where you may be operating in either dorsal or sympathetic, consider what happens when you think about something stressful (on a scale of 1-10, this should be something around a 3. Beyond this number, it may be important to be able to process with your therapist vs attempting to work it out yourself). Perhaps this is a work-related stressor. When you think of this, notice what happens in your body: perhaps there is a clenching or tightness you notice in your stomach, your jaw, your chest. Maybe there is a heaviness in your body. Now, notice what you want to do as a result of how you are feeling: you may want to distract yourself. In this case, you are likely in sympathetic. Perhaps you consider the stressor and begin to feel a bit dull or sluggish. In this case, you may be in a dorsal vagal state.
Now, begin to think of something that brings you absolute joy. Maybe it is a fond memory of a friend or pet. Notice how you feel in your body. Maybe there is a smile that forms on your face, a fullness in your heart space. You may feel compelled to share this thought with a loved one. Here, you are likely finding ventral vagal.
The autonomic nervous system keeps us in a flow throughout our day, ‘functioning’ us for safety, security, and connection. Take time with yourself to check in and see where you are. Finding out may give you deeper insights into ways you can take better care of yourself.
