UNDERSTANDING THE MAJOR NERVOUS SYSTEM STATES
Learn about the three major nervous system states: Ventral Vagal, Sympathetic, and Dorsal Vagal.
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
Signs and Symptoms
Feeling calm and composed
Stable heart rate and breathing
Causes
Safe and supportive environments
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
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:
Or, if you need to reduce pent up energy, try the Cannon exercise:
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
How to Shift Out of Dorsal Vagal
Start with gentle movement exercises
Try somatic exercises that add more energy to the nervous system, like Body Tapping:
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
To shift into the Play State, put on some music and try a few minutes of Ecstatic Dance:
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:
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:
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?
Why is the Ventral Vagal state important?
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.
