Are you feeling stuck? What is Polyvagal theory + 5 practices to get you un-stuck
We live in a hustle centred world, the never ending pursuit of ALL the things is constant, glorified and is sending so many of us into burnout.
But why is it so hard to break the hustle-burnout cycle and why do we feel STUCK here, actually why do just we feel stuck in general?
When you feel stuck you may have heard someone say that your nervous system is dysregulated or that your fight/flight or sympathetic nervous system is switched on, which can be true but you may also be in the next level of nervous system activity and could actually be in what’s known as a Dorsal Vagal state aka Freeze or Shutdown.
And if you are stuck here it can feel impossible to get unstuck!
Even just the thought of ‘doing’ something (you know your body and mind will thank you for later) can send you into a state of nervous system hyper arousal leading you to simply freeze and shutdown!
So how can you support your nervous system to get unstuck and nourish your whole self?
It might help to understand a little about the Nervous System in the context of Polyvagal Theory before we explore what you can do to help.
The nervous system plays an important role in shaping our responses to the world around us. At the heart of understanding this intricate system is Polyvagal Theory, developed by Dr. Stephen Porges. Unlike more traditional views that categorised the autonomic nervous system (ANS) into a simple fight-or-flight response, Polyvagal Theory considers a more detailed perspective. It proposes three distinct states, each associated with different branches of the vagus nerve:
Ventral Vagal (Safe, social, rest, digest): When we feel safe and connected, the VVC is engaged. This state allows for optimal social interaction, communication, and collaboration. The body is calm, and there's a sense of well-being.
Dorsal Vagal (shutdown/freeze): The shutdown/freeze state, although a part of the parasympathetic nervous system (PNS) is activated in situations of extreme or sometimes sustained threat. This involves immobilisation, dissociation, or shutdown, which acts as a protective mechanism in the face of perceived danger.
Sympathetic (fight/flight): In response to perceived threat or danger, the sympathetic nervous system activates to prepare the body for fight or flight. This is an adaptive response to deal with challenges and stressors and is also a protective ANS response.
Yep, the freeze state is protective, but it can become maladaptive, leaving us feeling isolated, stuck, withdrawn and disconnected…yet to break the freeze state and shift from high stress or shutdown states can be challenging!
And most of what we ‘think’ we need to support and nourish our nervous system to transition from shutdown (dorsal vagal) to social connection, calmness and mindfulness (ventral vagal or parasympathetic activation) is usually geared towards transitioning from fight/flight to rest/digest…for example if you are in fight/flight you may find a vigorous yoga flow followed by some deep breathing can work wonders to discharge that pent up energy and support you to transition in a calmer more relaxed state, however if you are stuck in the freeze zone, you may not be able to find the energy to pop into that sweaty yoga flow class.
You need something different.
Yes, to disrupt the cycle we do actually have to ‘do’ something but it doesn’t have to be something big, confronting or un-achievable!
The something you can do to support your nervous system to unfreeze are practices that are grounding, gentle and self-soothing activities.
Try these:
✨ Give yourself a hug - yep, simply wrap your arms around yourself and give yourself a squeeze 🤗
✨Listen to your favourite soothing music 🎶
✨ Listen to a short gratitude meditation 🧘♀️
I have created a 5min morning gratitude practice on insight timer for this exact purpose! The insight timer app also has hundreds of other fabulous yoga and meditation teachers so you can browse and find what works for you.
✨ Schedule 10mins to mindfully and slowly move your body
Move in any way that feels grounding and good for you. A short yoga slow yoga practice could include seated suffi circles, gentle neck and shoulder stretches and seated cat/cow.
✨Brew a cup of your favourite warm drink and give yourself permission to mindfully sip your cuppa without distractions.
One of my favourite and quickest ways to reset my own nervous system 💕
Be kind and gentle with yourself and start small.
Lots of Love
Kerry x.
✨P.S Tickets for the Glimmer Yoga min retreats are now available on our website for the new lower price $105 ea. VIP discount still applies so as a VIP you’ll pay just under $95 ea
