The Stillness State: Nervous System 101
Polyvagal Theory, developed by neuroscientist Dr. Stephen Porges, provides a comprehensive understanding of the autonomic nervous system's response to stress and social engagement. One essential concept within this theory is the Stillness State, which combines the Ventral Vagal openness with the Dorsal Vagal immobilization response. This article aims to elucidate what the Stillness State is, how to identify it, and explore habits and exercises that support its cultivation.
The Stillness State
The Stillness State arises from the integration of the ventral vagus nerve's social engagement system and the dorsal vagus nerve's immobilization response. It represents a state of calmness and emotional regulation, allowing individuals to navigate stress and adversity with a greater sense of ease. While in this state, the autonomic nervous system supports physiological and emotional balance, fostering serenity, calmness, and inner peace.
How to Identify the Stillness State
Recognizing the Stillness State within oneself can be challenging as it involves a subtle shift in physiological and emotional experiences. However, there are several indicators that can help identify the presence of this state. These include:
A sense of tranquility, ease and safety: Individuals in the Stillness State often experience a deep sense of calmness and relaxation. They feel at peace with their internal and external environments.
Reduced muscle tension: Physical tension and rigidity tend to diminish in the Stillness State. Muscles become more relaxed, allowing for a greater sense of physical comfort.
Slow and regulated breath: Breathing patterns become slow, deep, and rhythmic. The breath seems to effortlessly flow in and out, promoting a state of relaxation, emotional stability and cognitive function.
Heightened body awareness: Individuals may become more attuned to bodily sensations, such as warmth, tingling, or a sense of expansion. This increased body awareness contributes to a deeper connection with oneself and the present moment.
Dorsal Vagal State versus the Stillness State
It is common for people new to nervous system regulation to confuse the Stillness state with the Dorsal Vagal shutdown state especially because some of the symptoms may be similar. Oftentimes, the symptoms of dissociation and numbness may be mistakenly attributed to being “peaceful” when, in fact, the individual is experiencing the dorsal vagal shutdown state as an survival response of the autonomic nervous system.
In this state, the person may have lower heart rate and respiration, appearing almost lifeless or immobile. They may also feel burnt out, drained and numb. Other symptoms of the Dorsal Vagal State include:
Procrastinating
Feeling a lack of motivation and inspiration
Apathy or hopelessness
Depression
Dissociation
To identify the differences between these two states, it is crucial to observe the overall physiological and behavioral responses. The stillness state is associated with calmness, relaxation, and regulation, while the dorsal vagal shutdown state represents a more extreme state of disconnection and immobilization.
Additionally, in the stillness state, an individual may still display engagement cues such as eye contact or facial expressions, whereas in the dorsal vagal shutdown state, these cues are usually absent. It is important to note that different individuals may exhibit these states in varying ways, so it is crucial to consider the overall context and individual differences when identifying these states.
Stillness: A powerful antidote to the Sympathetic State
The Stillness State is the perfect antidote for individuals that spend a significant amount of time in the Sympathetic State even though it may be foreign or uncomfortable to an individual in the Sympathetic State.
At NEUROFIT, we recommend building a stillness practice into your daily routine.
Habits and Exercises to Support the Stillness State
Cultivating the Stillness State requires intentional practices that encourage the integration of Ventral and Dorsal Vagal responses. Here are some habits and exercises that can support the development of this state:
Mindfulness meditation: Engaging in mindfulness practices, such as focused attention or body scan meditations, can help regulate the autonomic nervous system and promote the Stillness State. These practices enhance awareness of the present moment and foster a non-judgmental attitude towards one's experiences.
Deep breathing exercises: Focusing on slow, diaphragmatic breathing activates the ventral vagus nerve, promoting relaxation and emotional regulation. Techniques such as coherent breathing or box breathing can be helpful in eliciting the Stillness State.
Self-soothing activities: Engage in activities that promote self-soothing and comfort, such as taking warm baths, practicing gentle yoga, listening to calming music, or spending time in nature. These activities activate the parasympathetic nervous system, facilitating the transition into the Stillness State.
Social connection and support: Nurturing positive relationships and engaging in social activities that foster connection and intimacy activate the ventral vagus nerve, thereby supporting the Stillness State. Engaging in activities such as sharing a meal, engaging in heartfelt conversations, or participating in group activities can enhance social engagement and emotional regulation.
The Stillness State, characterized by the integration of the Ventral and Dorsal Vagal responses, provides an optimal state of calmness and emotional regulation. By practicing habits and exercises that support the cultivation of the Stillness State, individuals can strengthen their capacity to remain calm under stress, enhance emotional resilience, and promote overall well-being.
Get Started with NEUROFIT
Within the NEUROFIT app, we have created a streamlined process for tracking your daily habits (i.e. sleep-wake cycle, diet, social and online content intake) along with a full catalog of BALANCE exercises that are recommended based on your current nervous system state (and resourced from real-time user data). The good news? All of this takes as little as 5 minutes a day.
Start your 6-week nervous system reset with the NEUROFIT App.
