Understanding the Polyvagal Theory Through the Mountain Analogy: A Polyvagal Map to Emotional States
Polyvagal Theory: Mountain Perspective
In exploring Polyvagal Theory and understanding our nervous system responses, it helps to imagine these states as different levels on a mountain. This Polyvagal Map reveals how our bodies respond to feelings of safety or threat, helping us recognize when we are calm, in “fight or flight,” or in shutdown. This guide will walk you through each level of the mountain and how these states affect our emotions and physical responses.
Base of the Mountain: The Safe and Social State (Ventral Vagal)
At the base of the mountain is the safe and social state, governed by the ventral vagal branch of the nervous system. Here, we feel calm, connected, and engaged with the world. This is the place we’re in when we feel at ease, connected to others, and open to new experiences. Imagine this area as peaceful and inviting, symbolizing a grounded, balanced state where connection and relaxation come easily.
Key Traits: Relaxation, engagement, connection, openness.
Physical Signs: Steady heart rate, regulated breathing, relaxed muscles, active digestion.
Common Feelings: Calm, safe, content, and socially connected.
When we’re in the ventral vagal state, our bodies and minds feel secure. This is a key level in the Polyvagal Map as it represents our optimal functioning state, where we’re able to connect, create, and thrive. Building skills to stay in or return to this base level can improve our relationships and overall well-being.
Base of Mountain: Calm, Curiosity, Compassion, Confidence, Courage, Clarity, Creativity, Connectedness
Middle of the Mountain: The Fight or Flight State (Sympathetic Nervous System)
As we climb the mountain, we reach the mobilization state, associated with the sympathetic nervous system. This middle area represents “fight or flight,” where we feel an increase in energy and alertness as our bodies prepare to handle potential threats. This state can be useful in short bursts, helping us respond to challenges, but staying here too long may lead to chronic stress.
Key Traits: Alertness, readiness, heightened energy.
Physical Signs: Increased heart rate, quicker breathing, muscle tension, slowed digestion.
Common Feelings: Anxiety, irritation, restlessness, and heightened awareness.
The sympathetic nervous system state in the Polyvagal Map shows us what happens when our nervous system perceives danger. Although this level is essential for survival, it can become overwhelming if we can’t “descend” back to the safe and social base. Recognizing when you’re in this “fight or flight” mode allows you to take steps to downregulate and return to calm.
Middle of Mountain
Mountain Peak: The Shutdown State (Dorsal Vagal)
At the top of the mountain lies the shutdown state, controlled by the dorsal vagal branch. This level represents immobilization and withdrawal, occurring when the nervous system is overwhelmed and feels escape is impossible. Often referred to as the “freeze” state, this peak can feel desolate and isolating, as if there’s no energy left to engage.
Key Traits: Disconnection, numbness, conservation.
Physical Signs: Slowed heart rate, shallow breathing, lowered blood pressure, reduced movement.
Common Feelings: Numbness, helplessness, disconnection, and feeling “checked out.”
The dorsal vagal shutdown in the Polyvagal Map explains why, under extreme stress, we might feel emotionally and physically “frozen.” Recognizing this peak can help us seek support or use self-soothing techniques to descend back toward more connected states.
Mountain Peak
Applying the Polyvagal Map in Daily Life
The Polyvagal Theory Mountain Analogy provides a practical map for understanding our nervous system’s responses. Learning to recognize which level you’re in—safe and social, fight or flight, or shutdown—can guide you toward strategies to feel more connected and balanced. This Polyvagal Map helps us understand that emotional regulation is like climbing up and down a mountain, learning to manage the peaks and return to the calm base.
Using this Polyvagal Map, we can build resilience by practicing techniques that bring us back to the ventral vagal state, where calm and connection reside. This knowledge is empowering and can improve both our mental health and relationships.
Image Credits: Polyvagal Map and Chart © 2024 Leslie de Graaf, LMHC, Everthrive Counseling LLC.