UNDERSTANDING THE MAJOR NERVOUS SYSTEM STATES

Learn about the three major nervous system states: Ventral Vagal, Sympathetic, and Dorsal Vagal.

Andrew Hogue
Co-CEO, NEUROFIT
4 MINUTE READ
FEB 4, 2025

The nervous system is a vital part of how we experience the world and ourselves. Recognizing the major nervous system states can profoundly impact our well-being. At NEUROFIT, we've built our mission around this, offering practical tools to help balance these states effectively.

The Six Nervous System States

A balanced nervous system is essential for managing stress, enhancing creativity, and fostering overall well-being. The six nervous system states are represented on the NEUROFIT Ring below, with the balanced (regulated) states on the top, and the stress (dysregulated) states on the bottom:

The NEUROFIT Ring shows the six possible nervous system states, and the transitions between them.

Ventral Vagal State: Rest and Digest

The Ventral Vagal state, often referred to as "rest and digest," is where we find calm, safety, and social engagement.

This state is where relaxation and restoration take place and where we're most open to socially connect with others.

Signs and Symptoms

Feeling calm and composed

Stable heart rate and breathing

Enhanced social connectivity

Causes

Safe and supportive environments

Positive social interactions

Relaxation practices

How to Get There:

Engage in mindful breathing exercises

Spend time in nature

Connect with loved ones or friends

Cultivate supportive relationships

Sympathetic State: Fight or Flight

The Sympathetic state, known as "fight or flight", prepares the body for action.

It's characterized by heightened alertness and readiness to respond to stress.

Signs and Symptoms

Rapid heartbeat

Increased alertness and energy

Heightened anxiety or irritability

Narrow focus or "tunnel vision"

Common Causes

Perceived threats or danger

High-stress situations

Irritating social interactions

Intense physical activity

How to Shift Out of Sympathetic

Practice grounding practices, like deep breathing

Engage in regular physical exercise

Use somatic exercises to reset the nervous system, like Arm And Leg Squeezes:

Arm and Leg Squeezes - A grounding technique used to increase physical awareness of the body.

Or, if you need to reduce pent up energy, try the Cannon exercise:

Cannon - Powerful exhales and contractions to release excess energy.

The NEUROFIT App's smart exercise library matches you with somatic exercises that relieve stress within three minutes.

Dorsal Vagal State: Freeze or Shutdown

The Dorsal Vagal state is associated with feelings of immobilization and shutdown.

This state is often triggered by overpowering stress or trauma.

Signs of Dorsal Vagal

Feeling numb or disconnected

Low energy and motivation

Brain fog, Difficulty concentrating

Common Causes

Traumatic events

Chronic and persistent stress

Stress that feels unmanageable to the body

Social Fatigue

How to Shift Out of Dorsal Vagal

Start with gentle movement exercises

Seek supportive social interactions

Try somatic exercises that add more energy to the nervous system, like Body Tapping:

Body Tapping - Body tapping with balled fists to bring oneself back into the body.

Or, if you need to release trapped emotions, try Rocking: lay down on your side and rock gently and slowly side to side, twisting your hips.

Mixed States: Play, Stillness, Overwhelm

In addition to the primary states, the nervous system can also experience mixed states, which combine elements of the primary states.

Play State (Ventral Vagal + Sympathetic)

Signs of the Play State: Joyful, creative, and lively energy

How to get there: Engage in playful activities like sports, social play or artistic or musical performance

To shift into the Play State, put on some music and try a few minutes of Ecstatic Dance:

Ecstatic Dance - Joyous, fast paced dancing to release energy.

Stillness State (Ventral Vagal + Dorsal Vagal)

Signs of the Stillness State: Calm, serene, peaceful, yet still alert

How to get there: Practice meditation, yoga or deep breathing

To shift into the Stillness state, try a few minutes of Eye-Press Breathing:

Eye Press Breathing - A slower paced breathing technique to calm the nervous system.

Overwhelm State (Sympathetic + Dorsal Vagal)

Signs of Overwhelm: Panic, despair, hopelessness, intense fear

How to shift out of Overwhelm: Use a mixture of both grounding and balancing techniques. Body Tapping, Arm and Leg Squeezes

Additionally, try journaling or chatting with CLEAR (our in-app AI Coach) to release overwhelm from the body:

The NEUROFIT App's AI Coach helps you resolve persistent stress with quick, secure and private text-based conversations.

Practical Examples and Applications

Balancing these states is vital for optimal functioning. Here are some practical ways to apply the understanding of these states in everyday life:

1. Morning Routine

Start your day with a somatic exercise to set a balanced tone. This could be a short meditation or a few minutes of mindful breathing if you want to start off calm, or Breath of Fire if you want to pick your energy up:

Standing Breath of Fire - Powerful breathing technique to quickly increase energy in the body.

2. Midday Check-in

Use the NEUROFIT app to check in with your nervous system. Identify your current state and choose an appropriate exercise to balance it.

The NEUROFIT App's check-in feature lets you strengthen your mind-body connection, measure growth, and get personalized coaching insights.

3. Evening Wind Down

Incorporate calming activities like reading, gentle stretching or Eye-Press Breathing before bed to ensure a restful night's sleep.

NEUROFIT: Your Partner in Nervous System Health

At NEUROFIT, we understand the importance of maintaining a balanced nervous system. Our app offers tailored exercises and insights to help you train your body to shift between the different nervous system states as you'd like to. With daily check-ins, personalized recommendations, and a guided program, NEUROFIT makes nervous system regulation simple and accessible.

The NEUROFIT App's guided nervous system program is designed to reduce stress and resolve burnout within a few weeks.

Frequently Asked Questions

What are the primary nervous system states?

The primary nervous system states are the Ventral Vagal (rest and digest), Sympathetic (fight or flight), and Dorsal Vagal (freeze or shutdown) states.

What are the mixed nervous system states?

The mixed nervous system states are the Play (rest and digest + fight or flight), Stillness (rest and digest + shutdown), and Overwhelm (fight or flight + shutdown) states.

How can I balance my nervous system?

You can balance your nervous system by engaging in practices such as mindfulness, regular exercise, social interaction, and using tools like the NEUROFIT App to guide you.

Why is the Ventral Vagal state important?

The Ventral Vagal state is key because it supports relaxation, social connectivity, increased creativity and overall well-being. It helps the body restore and recharge.

How does chronic stress affect the nervous system?

Chronic stress can lead to a dysregulated nervous system, causing symptoms like anxiety, fatigue, and emotional instability. Balancing the nervous system with body-based techniques and habits can heal these symptoms.

Understanding major nervous system states is a powerful tool for enhancing your health and well-being. By recognizing and balancing these states, you can lead a more balanced and fulfilling life.

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About The Author
Andrew Hogue
Co-CEO, NEUROFIT
Andrew is a co-founder of NEUROFIT, and a Caltech graduate with 10 years of tech + product experience at NASA, Snapchat, Headspace, Yale, and his own wellness products used by millions worldwide.
After facing two decades of chronic stress, burnout and C-PSTD, he launched NEUROFIT to provide an effective, data-driven, and accessible solution to these challenges.
Today, the NEUROFIT app is used by 2,000+ leading doctors, therapists, and health coaches, reaching 100,000+ users in 100+ countries.
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