The autonomic nervous system (ANS) plays a crucial role in regulating bodily processes that occur without conscious effort, such as blood pressure, heart rate, and breathing. Beyond its physiological function, the nervous system also influences our emotional, psychological, and physical states.

The Autonomic Nervous System and Stress Response-

The ANS supplies signals to vital internal organs and systems, including:

Heart and lungs
Digestive tract
Liver and kidneys
Reproductive organs
Pupils
Glands (sweat, saliva, digestive)

Two Main Divisions of the ANS:

Sympathetic Nervous System – the body's accelerator

Activates the fight or flight response
Releases cortisol and adrenaline
Increases heart rate, blood pressure, and alertness
Associated with the right hemisphere of the brain (sometimes described as masculine)

Parasympathetic Nervous System – the body's brake system

Promotes rest, digestion, and healing
Reduces cortisol and heart rate
Facilitates calm, connection, and regulation
Associated with the left hemisphere of the brain (feminine)

A healthy nervous system dynamically moves between these states to maintain balance. When overwhelmed, the nervous system can become dysregulated, leading to chronic symptoms and long-term disease.

The Vagus Nerve: A Critical Link to Health.

The Vagus nerve is the main communication channel of the parasympathetic system. It runs from the brain to the digestive system and plays a central role in regulating:

Digestion
Heart rate
Immune response
Mood and emotional state

This “vagal highway” sends signals in both directions: from the body to the brain and vice versa. It’s key to understanding why gut health, heart rate, and emotional state are so deeply connected.

Vagal Tone and Heart Rate Variability (HRV)

Vagal tone refers to the efficiency and responsiveness of the Vagus nerve.
Heart Rate Variability (HRV) is a measure of vagal tone.

High HRV = strong vagal tone = greater emotional and physiological flexibility.
Low HRV = rigid nervous system = higher stress, poor recovery.

Benefits of High Vagal Tone:

Reduced inflammation
Improved immune function
Emotional self-regulation
Resilience to stress
Greater social connection, compassion, and well-being

Risks of Autonomic Rigidity (Low Vagal Tone)

Chronic anxiety, depression, or chronic pain
Hypersensitivity to threat or emotional cues
Digestive issues, chronic fatigue, inflammation
Social withdrawal or inability to connect
Heightened startle response and hypervigilance
Impaired immune and cognitive functioning

The Polyvagal Theory: A Lens on Trauma and Healing.

Developed by Dr. Stephen Porges, Polyvagal Theory explains how the ANS responds to safety, danger, and life threat in a hierarchical way. It offers a powerful framework for understanding trauma and nervous system regulation.

Three Core Principles of Polyvagal Theory:

Hierarchy

The nervous system is activated and shifts between three primary states:

Dorsal Vagal (Shutdown, Freeze)
Sympathetic (mobilized for danger- fight or flight)
Ventral Vagal (safe, connected)

These states are activated in a specific order. We can move from Ventral Vagal to a Sympathetic state if perceived threat increases, if this arousal continues we then enter Dorsal vagal. As the danger then decreases we go from Dorsal state, back into Sympathetic dominance and finally return to Ventral vagal and social engagement. Our nervous system operates like a ladder; You climb or descend one step at a time- but never missing a state.

Neuroception

This is the body’s unconscious ability to detect safety or danger.
Unlike perception (which is conscious), Neuroception causes shifts in the nervous system based on subconscious cues, even without actual threat. (our bodies way of keeping us safe.)
As children, our ability to self-regulate is limited, and we depend heavily on our parents or caregivers to help manage emotional distress. Neuroception, the subconscious detection of safety or threat cues, plays a vital role in this process. When a child is upset, the caregiver’s soothing presence sends calming signals to the ANS, helping the child transition from a heightened state of arousal to a more regulated one.

Co-Regulation

Regulation begins in early life through interactions with caregivers. As our bodies mature, so too does our autonomic nervous system (ANS), allowing it to eventually self-regulate and manage emotional and physiological states. This developmental journey, however, begins with co-regulation, where we rely on external support to help stabilize our internal states. Co-regulation involves mirroring the behaviours and arousal levels of others, particularly in our early years.
Co-regulation involves calming, safe interactions with others, which helps build the ability to self-regulate later in life. Self-regulation doesn’t begin to form until around the age of 7, and even then, it remains a skill that develops over time.
This remains key in therapy, relationships, and social support systems. It is crucial in various contexts, especially in therapy and counselling, where co-regulation continues to play a significant role. The act of being held in a safe, attuned environment allows the individual to learn how to transition from stress to calmness, fostering long-term emotional resilience.

Nervous System States and Emotional Experience

Each state of the nervous system corresponds to distinct emotional and physical responses:

Sympathetic Activation (Fight or Flight)

Emotions: fear, anger, panic, aggression, overwhelm
Physical symptoms: rapid heart rate, shallow breathing, digestive issues, impaired reasoning
State: mobilised, alert, often defensive

Dorsal Vagal (Freeze/Collapse)

Emotions: numbness, despair, shame, disconnection, hopelessness
Symptoms: fatigue, low blood pressure, digestive shutdown, memory loss, suicidal ideation
State: immobilized, withdrawn, energy-conserving

Ventral Vagal (Social Engagement/Safety)

Emotions: joy, calm, curiosity, compassion, presence
Symptoms: normal digestion, good immune response, relaxed heart rate, creativity, Feeling grounded.
State: connection, safety, higher reasoning, curious, present and grounded.

Stimulating the Vagus Nerve: Tools for Regulation

You can improve vagal tone and support nervous system balance through:

Deep, slow breathing
Cold exposure (like cold showers)
Humming, chanting, singing
Mindfulness and meditation
Social engagement and safe touch
Yoga or embodied movement
Laughter
Therapeutic co-regulation (therapy, safe relationships)

Final Thoughts: Healing Through Understanding

By understanding how the nervous system works and learning to work with it, we can profoundly impact our physical and mental health. Techniques that support regulation, safety, and connection help us shift from survival mode into a state of growth, healing, and resilience.

The Polyvagal Theory gives us a compassionate roadmap to heal trauma, strengthen relationships, a pathway to self-reclamation and balance in our bodies.

Abundant Love,

Georgie x

Understanding the Autonomic Nervous System: A Path to Regulation and Healing.