HOW THE NERVOUS SYSTEM INFLUENCES OUR EMOTIONS
Discover how understanding the six nervous system states can help manage emotions and enhance well-being.
The Six Nervous System States
Each of the six nervous system states has unique attributes that influence our emotions in different ways.
These states are Ventral Vagal, Sympathetic, Dorsal Vagal, Play, Stillness, and Overwhelm. Each creates different emotional responses, and understanding them can help us identify and manage our feelings more effectively.
The nervous system states and their relationships are shown on the NEUROFIT Ring:
The NEUROFIT Ring shows the six possible nervous system states, and the transitions between them.
Ventral Vagal: Rest and Digest
The Ventral Vagal state is associated with feelings of safety, connection, and relaxation.
When in this state, the body is calm, the heart rate is steady, and digestion functions optimally.
Signs: Calmness, sociability, contentment.
Practical Application: Engage in activities that promote relaxation such as gentle yoga, deep breathing exercises, and spending time with loved ones
Sympathetic: Fight or Flight
The Sympathetic state is activated in response to perceived threats. This state prepares the body for action, increasing heart rate and blood pressure, and redirecting blood flow to muscles.
High-energy negative emotions like anger, fear, frustration, and anxiety are often felt in this state.
It's essential for survival, but when chronically activated, it can lead to anxiety and tension.
Signs: Anxiety, agitation, rapid heartbeat.
Causes: Stressful situations, high-pressure environments, unresolved conflicts.
Practical Application: Try a discharging somatic exercise like Sacred Rage to release excess energy, or a grounding technique like Arm and Leg Squeezes to anchor yourself back into your body.
Dorsal Vagal: Freeze or Shutdown
The Dorsal Vagal state is the body's response to overwhelming stress. It leads to feelings of numbness, disconnection, and shutdown. Heavier negative emotions like grief, apathy, guilt and shame often show up in this state.
This state can be protective in extreme situations, but problematic when experienced frequently.
Signs: Numbness, depression, disconnection.
Causes: Traumatic events, chronic stress, overwhelming situations.
Practical Application: Try a more activating somatic exercise like Body Tapping to bring awareness back to the body, or Tonglen if you need to let go of some grief:
Play: Joyful Activation
The Play state is a Mixed State that combines the safety of the Ventral Vagal state with the energy of the Sympathetic state. It’s a dynamic state where we experience joy, creativity, and spontaneity. This state is where our nervous system learns how to be activated without also feeling threatened or stressed.
Signs: Joy, creativity, engagement.
Practical Application: Engage in hobbies, play sports, or participate in group activities that are fun and stimulating. Or try some Ecstatic Dance at home to shift into the Play State:
Stillness: Calm Presence
Stillness is a blend of the Ventral Vagal and Dorsal Vagal states. It’s a peaceful state where the body is calm and still, but not shut down. This state is ideal for rest, reflection, and meditation.
Signs: Calmness, serenity, inner peace.
Causes: Meditation, quiet reflection, nature walks.
Practical Application: Incorporate daily meditation, practice mindful breathing, and spend time in nature to cultivate this state. Techniques like meditation can help maintain this balance, or you can try Tonglen to train your nervous system for greater compassion:
Overwhelm: Stress Overload
The Overwhelm state is a mix of the Sympathetic and Dorsal Vagal states. It’s characterized by feelings of panic, helplessness, and extreme stress. This state makes it difficult to function and can lead to burnout if not addressed.
Chronic stress builds up in the nervous system, leading to mental and physical health challenges.
Signs: Panic, helplessness, extreme fatigue.
Causes: Chronic stress, excessive workload, emotional trauma. According to Harvard Health, chronic stress can contribute to physical health issues like digestive problems and weakened immune function.
Practical Application: Body Shaking or Cannon breath can be great ways to release overwhelm from the body and come back into balance:
Practical Ways to Manage Nervous System States
Understanding how the six nervous system states influence emotions is just the beginning. Here are some practical ways to manage these states and maintain emotional balance:
Daily Check-Ins: Regularly assess your emotional state on the NEUROFIT Ring, to identify which nervous system state you are in. The NEUROFIT app offers a simple way to do this with daily check-ins.
The NEUROFIT App's check-in feature lets you strengthen your mind-body connection, measure growth, and get personalized coaching insights.
Regular Exercise: Physical activity helps discharge excess energy from the Sympathetic state and promotes overall well-being, supporting nervous system fitness.
Mindfulness Practices: Techniques such as meditation, deep breathing, and mindful movement can help shift the body into a more balanced state.
Creative Activities: Activities like sports, music, and games can activate the Play state, fostering joy and creativity.
Rest and Sleep: Prioritize quality sleep and rest to support the body’s ability to recover and maintain balance.
Personal and Community Insights
At NEUROFIT, we’ve seen firsthand how understanding these states can transform lives. Loren, my co-founder and wife, experienced profound changes by addressing her nervous system dysregulation.
After years of anxiety and digestive issues following her father's passing, she overcame nervous system dysregulation with the targeted practices and techniques that we built into the NEUROFIT app.
The NEUROFIT App's guided nervous system program is designed to reduce stress and resolve burnout within a few weeks.
By recognizing and managing the six nervous system states, we can create a more balanced and resilient emotional life. The NEUROFIT app is designed to guide members through this process, offering personalized insights and exercises to support nervous system health.
Frequently Asked Questions
Q: How can I identify which nervous system state I am in?
A: Check in with yourself on the NEUROFIT Ring and tune into your body. If needed, place a hand on your belly or heart to heighten mind-body awareness.
Q: What is the most effective way to shift out of a Sympathetic state?
A: Physical activity, mindfulness practices, and grounding techniques are all effective ways to discharge excess energy and shift out of a Sympathetic state. Everyone's nervous system is unique, so it depends on your experience.
Q: How does the NEUROFIT app help with nervous system regulation?
A: The NEUROFIT app offers daily check-ins, personalized exercises, and AI-guided coaching to help users understand and manage their nervous system states, reducing stress and improving overall well-being.
Q: Can nervous system regulation help with chronic stress and burnout?
A: Yes, by understanding the six nervous system states, identifying where they show up across different areas of life, and taking practical actions to regulate your nervous system, you can reduce chronic stress and prevent burnout, leading to a more balanced and resilient emotional life.
Understanding how the six nervous system states influence emotions is a powerful tool for managing stress and enhancing well-being. By integrating these insights into daily practices, we can foster greater emotional resilience and balance.
