HOW TO OVERCOME DORSAL VAGAL SHUTDOWN

Andrew Hogue

When our nervous system experiences overwhelming stress, it can trigger the dorsal vagal shutdown, a state that leaves us feeling numb, burnt out, and emotionally drained. Here we'll explore the causes, symptoms, and practical ways to manage the dorsal vagal shutdown, helping you regain balance and resilience in your life.

What Is Dorsal Vagal Shutdown?

The dorsal vagal shutdown is a state of the nervous system characterized by a freeze or collapse response. This is our body's way of protecting itself when faced with extreme stress or perceived danger. When this shutdown occurs, it affects our energy, our emotions, and our overall well-being. The Dorsal Vagal response sits at the bottom right of the NEUROFIT Ring:

Symptoms of Dorsal Vagal Shutdown

Recognizing the symptoms of dorsal vagal shutdown can be the first step in managing it effectively. Common signs include:

Feeling numb or emotionally detached

Chronic fatigue or exhaustion

Difficulty concentrating or brain fog

Lack of motivation or interest in activities

Digestive issues like bloating or indigestion

Lowered immune function, leading to frequent infections

These symptoms can have a significant impact on your daily life, productivity, and relationships, making it important to understand and address them.

Causes of Dorsal Vagal Shutdown

Several factors can contribute to the dorsal vagal shutdown, including:

Chronic Stress: Prolonged exposure to stress can lead to an accumulation of allostatic load, causing the nervous system to become less flexible and more prone to dysregulation. According to UC Berkeley, chronic stress has even been shown to negatively impact mental and physical health.

Trauma: Past traumatic experiences can leave lasting imprints on the nervous system, making it more likely to enter a shutdown state. Trauma can also have long-term effects on nervous system regulation.

Burnout: Long-term physical, emotional, or mental exhaustion can deplete the body's resources, leading to shutdown. Burnout is increasingly recognized as a serious health issue.

Social Isolation: Lack of social support and meaningful connections can exacerbate feelings of hopelessness and shutdown. Social isolation has been linked to increased health risks.

Understanding these causes can help you identify potential triggers and take steps to mitigate their impact.

Practical Steps to Manage Dorsal Vagal Shutdown

Managing dorsal vagal shutdown involves a combination of lifestyle changes and specific practices designed to support nervous system health. Here are some practical steps you can take:

1. Daily Check-Ins

Regularly checking in with your nervous system can help you become more aware of your current state and make necessary adjustments. The NEUROFIT app offers a simple way to do this, using the NEUROFIT Ring to map your current state across key areas of life.

2. Somatic Exercises

These highly effective nervous system exercises help you quickly shift from a dysregulated state to a positive one.

Body Tapping is a community favorite at NEUROFIT to overcome the Dorsal Vagal shutdown response:

3. Social Play

Social interactions can significantly impact your nervous system. Engaging in playful activities with friends or loved ones can help shift your nervous system from a shutdown state to a more balanced and open state. Social play can be a powerful tool for nervous system regulation - on average, app members that prioritize it report 26% more balanced check-ins.

4. Stillness Practices

Incorporating stillness practices like meditation, yoga, or eye-press breathing can help calm your nervous system, and improve your resistance to the shutdown response.

5. Regular Exercise

Physical activity is essential for maintaining a healthy nervous system. Aim for at least 10 minutes of exercise daily to break a sweat and release endorphins. Our NEUROFIT App data shows that regular exercise supports a balanced nervous system - users who prioritize it report 22% higher HRV and 11% more balanced check-ins.

6. Healthy Sleep Routine

A consistent bedtime routine supports a predictable circadian rhythm, crucial for nervous system balance. Avoid eating close to bedtime and create a relaxing sleep environment. Maintaining a consistent sleep-wake cycle can improve your HRV and overall emotional balance.

Real-Life Example: How NEUROFIT Helped Me

As someone who has personally experienced the debilitating effects of a dysregulated nervous system, I can attest to the transformative power of nervous system regulation. After two decades of dealing with Complex PTSD, I discovered the importance of daily check-ins and somatic exercises. By creating and then using the NEUROFIT app daily, my stress levels significantly decreased and my overall well-being improved dramatically.

Frequently Asked Questions

What is Dorsal Vagal Shutdown?

Dorsal Vagal shutdown is a state of the nervous system characterized by a freeze or collapse response, often triggered by overwhelming stress or perceived danger.

How can I recognize the symptoms of Dorsal Vagal shutdown?

Common symptoms include numbness, chronic fatigue, difficulty concentrating, lack of motivation, digestive issues, social isolation, and lowered immune function.

What causes Dorsal Vagal shutdown?

Everyone's nervous system is wired a little differently, but many factors, such as chronic stress, trauma, burnout, and social isolation can contribute to the dorsal vagal shutdown.

How can I manage Dorsal Vagal shutdown?

Practical steps include daily check-ins, balance exercises, social play, stillness practices, regular exercise, and a healthy sleep routine.

Understanding and managing the Dorsal Vagal shutdown can significantly improve your quality of life. By incorporating daily practices and using tools like the NEUROFIT app, you can support your nervous system and build resilience against chronic stress and burnout.

Balance your nervous system, reduce stress, and feel your best with NEUROFIT.