The Creaturae Healing Gazette
Understanding the Dorsal Vagal State: Navigating Chronic Stress and Rediscovering Vitality
Issue 06 | Week 2 | July 2023
Welcome to the sixth issue of the Creaturae Healing Gazette! In this edition, we delve into the intricate world of the dorsal vagal state, the vagus nerve, and their profound impact on our well-being.
Join us as we explore how chronic stress can leave us feeling numb, apathetic, and dissociated, and discover the role of somatic practices in navigating this state and finding healing.
The Dorsal Vagal State and Chronic Stress
The dorsal vagal state, a term coined by renowned trauma expert Dr. Stephen Porges, refers to a physiological response to stress that manifests as a shut-down or freeze response. This state is mediated by the dorsal branch of the vagus nerve, a key component of our autonomic nervous system (the part of the nervous system regulating involuntary physiological processes including heart rate, blood pressure, respiration, digestion, and sexual arousal)
When faced with chronic stress, our bodies activate the dorsal vagal state as a survival mechanism. This response, rooted in our evolutionary biology, helps us conserve energy and protect ourselves from perceived threats. However, prolonged exposure to stress can trap us in this state, leading to feelings of numbness, apathy, and dissociation, hindering our ability to fully engage with life. (see the ‘FREEZE’ section in the Polyvagal Chart above)
Understanding the Vagus Nerve
The vagus nerve, often referred to as the “wandering nerve,” is the longest cranial nerve in our body. It plays a vital role in regulating various bodily functions, including heart rate, digestion, and immune response. Additionally, the vagus nerve is intimately connected with our emotional and psychological well-being, acting as a powerful pathway between our bodies and brains.
Procrastination: A Survival Strategy
Procrastination, often viewed as a source of frustration and self-judgment, can be reframed as a survival strategy rooted in the dorsal vagal state. When we find ourselves avoiding tasks or delaying action, it is our body’s way of conserving energy for potential threats.
Recognizing this behavior as a natural response rather than a character flaw can help us foster self-compassion and understanding.
Embracing Somatic Practices: Easing the Threat State
To navigate the dorsal vagal state and restore a sense of vitality, somatic practices are invaluable tools. Somatic practices, also known as bottom-up approaches, involve engaging the body to regulate the nervous system and promote healing from within.
- Body Awareness: Cultivating body awareness through mindfulness, breathwork, and gentle movement helps us reconnect with our physical sensations and the present moment. This practice allows us to better recognize signs of stress and consciously engage in self-regulation.
- Self-Compassion: Embracing self-compassion is vital in releasing self-shaming tendencies that often accompany chronic stress. Reminding ourselves that our bodies are working diligently to keep us safe can help foster a gentle and nurturing attitude towards ourselves.
- Grounding Techniques: Grounding techniques, such as visualization, connecting with nature, or utilizing weighted objects, can help anchor us in the present and mitigate dissociation. Grounding practices bring us back to our bodies, promoting a sense of safety and stability.
- Gentle Movement: Engaging in gentle movement practices like yoga, tai chi, or walking mindfully can help regulate the nervous system and discharge stored stress energy. These practices promote a sense of embodiment, reducing dissociation and fostering a greater connection between mind and body.
Remember, healing from chronic stress and the dorsal vagal state is a journey that requires patience and self-compassion. By embracing somatic practices and understanding the adaptive nature of our responses, we can ease our bodies out of the threat state and cultivate a more vibrant and engaged life.
Stay tuned for the next edition of the Creaturae Healing Gazette, where we’ll explore additional topics related to holistic well-being and the transformative power of somatic practices.