Understanding the Polyvagal Ladder
The Polyvagal Ladder is a framework developed by Dr. Stephen Porges to explain how the nervous system responds to stress and safety. It’s based on the Polyvagal Theory, which highlights how our autonomic nervous system shifts between states to manage survival and social connection.
Three Levels of the Polyvagal Ladder
1. Ventral Vagal State (Top of the Ladder)
- This is the state of safety and connection.
- The body feels calm, grounded, and open to interaction.
- Cognitive functions such as problem-solving, creativity, and collaboration work at their best here.
- Physiological signs: slower heart rate, steady breathing, and relaxed muscles.
2. Sympathetic State (Middle of the Ladder)
- This is the state of mobilisation (fight or flight).
- Triggered when the nervous system detects potential threat.
- The body prepares for action: increased heart rate, faster breathing, heightened alertness.
- Useful for short-term challenges but unsustainable long-term.
3. Dorsal Vagal State (Bottom of the Ladder)
- This is the state of shutdown or collapse.
- Triggered when the nervous system perceives overwhelming or inescapable threat.
- The body disengages: low energy, withdrawal, numbness, or even dissociation.
- Designed to conserve energy in extreme circumstances.
Moving Up and Down the Ladder
- People naturally move between these states throughout the day.
- Co-regulation (supportive interactions) and practices like controlled breathing, grounding, and mindfulness can help shift back up the ladder toward safety and connection.
- Recognising where someone is on the ladder can inform how to respond effectively to stress or crisis.
Why It Matters
- The Polyvagal Ladder shows that our ability to think clearly, relate to others, and perform at our best depends heavily on our physiological state.
- By understanding and supporting nervous system regulation, we create conditions for better decision-making, collaboration, and resilience.