Somatic · Nervous System Regulation
Nervous System State Map
Polyvagal-informed map of ventral, sympathetic, and dorsal states
A polyvagal-informed map of your three nervous system states. Most of us live in a familiar mix — knowing the felt sense of each state, your triggers into them, and your way out is the foundation of regulation.
Ventral vagal — safe & social
Warm, curious, connected. Voice has range. Easy eye contact. Breath low and full.
What I feel in my body when I'm here
Two activities, people, or places that bring me here
An anchor I can return to (image, phrase, sensation)
Sympathetic — mobilised
Activated, urgent, racing. Anxiety, anger, drivenness. Shallow chest breathing.
What I feel in my body when I'm here
Common triggers (people, times of day, content, sensations)
One discharge that helps (shake, walk, sigh, run, push)
Dorsal vagal — shut down
Heavy, numb, foggy. Hopeless or invisible. Hard to start. Breath shallow and slow.
What I feel in my body when I'm here
What usually drops me here (overwhelm, conflict, shame, isolation)
One micro-move that helps me come up (cold water, eye contact, music, sunlight)
My ladder this week
Where do I spend most of my time? What's the smallest move toward ventral?