Understanding Your Nervous System: A Guide to Balance and Well-being
Written By Dr. Carly Njaa |January 17, 2023
To truly understand the incredibly complex processes going on in any part of your body, especially one as intricate as your nervous system, you would probably need a PhD in neuroscience. Assuming you don’t have that degree or the time to study for one, we’re going to use this week’s blog to give you a ‘tip of the iceberg’ glance at your own nervous system.
First, some basic explanations: The vagus nerve stimulates the autonomic nervous system, which is comprised of both the sympathetic nervous system and parasympathetic nervous system. The key difference as to when one is activated instead of the other is in regards to the type and severity of sensory stimulation that is experienced either internally or externally. The Polyvagal Theory developed by Dr. Stephen Porges suggests that our nervous system actually moves between three distinct states:
If the nervous system perceives safety, the parasympathetic nervous system is activated. This is recognized as a ventral vagal complex or social engagement system which allows us to feel connected to ourselves, others, and the world around us.
If the nervous system perceives danger, the sympathetic nervous system - or defensive mobilization - is activated. This is a natural survival mechanism that kicks in under conditions of stress, like anger and fear, resulting in a ‘fight or flight’ response.
If the nervous system perceives life threat or immense danger (defensive immobilization), then the dorsal vagal complex is activated. This is commonly referred to as a shutdown state, and may be accompanied by feelings of being numb, depressed, hopeless, or disconnected.
When the two nervous systems - sympathetic and parasympathetic - work in harmony, as they were meant to, they complement each other and we can seamlessly shift from one to the other. We humans were not designed to remain in any one state for long. We should be gracefully transitioning in and out of all three states throughout the day.
The Polyvagal Theory suggests that the way our nervous system evolved can be seen as a foundation from which to adapt our behavior. It further suggests that the physiological state we find ourselves in (fight/flight, shut down, or rest/digest) can limit the range of our response to stimuli, behavior, and psychological experience.
Phew! That’s a lot to take in. But what does it mean for you?
It’s actually great news. By starting to understand the nervous system, being able to recognize what state you’re in at any given time, and tracking some of the triggers that send you into each state, you’re gaining incredibly valuable information into the deep inner workings of your amazing body.
Knowledge is power. Once you have all that data, you can learn how to leverage it.
In a dorsal vagal state, we have difficulty accessing love and compassion and may lack the energy to keep up with the healthy habits that usually keep our nervous system in check. If we can recognize that we've been stuck in a shut-down mode for too long, we can look for a way out of it.
To enter into a ventral vagal state, we need to calm our nervous system and perceive - on a subconscious level - that we are safe. We can actively take steps to calm our nervous system. As a physiotherapist and yoga therapist, one of the things I specialize in is guiding clients who experience chronic pain through the process of desensitizing their nervous system. We use regulation and resilience strategies in both safe mobilization and safe immobilization techniques.
By developing resilience and learning how to adapt your body regardless of which state you are in at any given moment, you’ll be on your way to better pain management and central nervous system regulation.
Dr. Carly Njaa
D.C., B.Sc. Kin