The Polyvagal Ladder Explained
If you’ve ever wondered why your body reacts so strongly to stress—or why it sometimes shuts down completely—the answer may lie in the polyvagal theory. This model, developed by Dr. Stephen Porges, explains how the vagus nerve shapes our nervous system responses. At Body and Mind Collective, we help clients understand the “polyvagal ladder,” a simple way to visualize how the nervous system moves between states of safety, stress, and shutdown. Knowing this ladder gives people tools to climb back toward regulation and healing.
What Is the Polyvagal Theory?
The polyvagal theory describes how the vagus nerve connects the brain to the body and influences how we respond to stress. Instead of just “fight or flight,” polyvagal theory shows us three main states:
Ventral Vagal (Safe and Social)
Calm, connected, and present.
You feel grounded, open to others, and able to engage with life.
Sympathetic (Fight or Flight)
The body activates to survive.
You may feel anxious, restless, angry, or panicked.
Dorsal Vagal (Shutdown or Freeze)
The body goes into conservation mode.
You may feel numb, disconnected, or immobilized.
These three states form what’s often called the polyvagal ladder.
The Polyvagal Ladder: How It Works
Picture a ladder:
At the top rung is the ventral vagal state, where you feel safe, connected, and engaged.
The middle rung represents the sympathetic state, where survival energy drives action.
At the bottom rung is the dorsal vagal state, where the body shuts down to conserve energy.
The goal of trauma therapy is not to avoid these states altogether—they’re part of being human—but to learn how to move up the ladder more effectively, finding your way back to safety and connection after stress.
Why the Polyvagal Ladder Matters in Trauma Healing
Trauma often traps the nervous system on the lower rungs of the ladder. Someone may feel stuck in fight-or-flight or collapse into shutdown without knowing why.
Understanding the ladder helps clients:
Recognize what state they’re in
Reduce shame (“I’m not broken—this is my nervous system protecting me”)
Learn practices to climb back toward safety
Build compassion for themselves during difficult moments
Tools to Climb the Polyvagal Ladder
At Body and Mind Collective, we use somatic and integrative practices to help clients regulate their nervous system and move up the ladder, including:
Grounding exercises — feeling your feet, breathing deeply, orienting to the room
Connection — safe social contact, talking with trusted people, co-regulation
Movement — yoga, stretching, walking, or shaking out stress
Mindfulness and breathwork — calming the body through slow exhalations
Therapeutic modalities — such as EMDR, IFS, and somatic therapy
Over time, these tools strengthen your nervous system’s flexibility and help you return to safety more quickly.
Climbing Toward Healing
The polyvagal ladder gives us a roadmap for understanding how the nervous system responds to trauma. Healing means learning not to get stuck on the lower rungs but to develop the ability to climb back up toward safety and connection.
With practice, compassion, and support, you can teach your nervous system that it’s safe to rest, connect, and thrive.
