Your Nervous System States
You cannot intellectualize the Divine. You have to experience it in your central nervous system. Nirmala Srivastava
Your autonomic nervous system is a subconscious control center which interprets and responds to information in the environment by regulating your heart rate, breath, muscle engagement, and vital organ processes. These states are commonly called fight or flight, freeze, fawn, shutdown, and rest and digest (or rest and connect).
The Reactive States
When we perceive a threat to our safety - or any other type of rejection - our autonomic nervous systems kick in with a fight, flight or freeze response without consulting us first; our vision becomes tunneled, our breathing rapid, our muscles engaged, and we mobilize toward (fight) or away (flight) from the threat. If our system perceives that neither of these reactions will be effective, it moves us into freeze or fawn. These states are reactive and focused only on preserving the self. The autonomic state of shutdown typically gets triggered when the system gets stuck in fight/flight/freeze for too long and needs relief from the stress of hyper-mobilization. Feelings of numbness, extreme detachment, and sustained lack of motivation are characteristics of shutdown.
The Receptive States
The state of rest and digest (or rest and connect) is a proactive state of peace and balance. We can troubleshoot and think creatively, use our imagination, feel deep gratitude and love, and exercise our fullest empathy and compassion because we are experiencing a sense of safety and belonging. These states can be called both receptive and connected because these two feelings are deeply interrelated. There are three main tiers of the connected state. The central state of rest and digest is the one most commonly referred to. There are two additional connected states as well: a more inward and reflective state of quiet connection and a higher energy state of animated connection.
From Gas to Brakes
Each state represents varying levels of mobilization - it’s characterized by gas, by brakes, or by a combination of both. Each state can serve the current needs of your system in some way, including survival or self-protection. The goal is not to avoid any of the states! A reactive state can save your life, or help protect you when other resources aren't available. The goal is to be able to identify the state you are in and have the skills to shift it if you want to. This ability to self-regulate can significantly deepen our sense of well-being, help us heal after trauma, and deepen our resilience.
Fight or Flight
I'm battling where I am and I need to get out.
High level of gas. Increased heart rate, blood pressure, hormone flow, and muscle engagement. Feels unsafe or rejected, is survival oriented, reactive, tunnel visioned, self-centric, unable to use full imagination or creative thinking.
Animated Connection
I am where I want to be, and I can change it if I want to.
A blended state of gas and brake. A higher energy tier of rest and connect. Pleasantly elevated heart rate and muscle engagement. Active when enjoying play, sports, exercise, parties, or welcome social engagements.
Quiet Connection
I am where I want to be, and I can change it if I want to.
Moderate brake. A lower energy tier of rest and connect. Pleasantly slowed heart rate and muscle engagement. Active when in trusting intimacy with a friend, in prayer or meditation, or in contented solitude.
Freeze
I shouldn't be here, and I'm stuck
Equal parts gas and brake; kicks in when neither the fight or flight response are available or effective. Decreased heart rate, restricted breathing. Feels hyper-alert, stiff, heavy, cold, full of dread; also described as attentive immobility.
Rest and Connect
I am where I want to be, and I can change it if I want to.
Central state of light brake. Normal heart rate and muscle engagement. Feels safe and connected, proactive, imaginative, generous, compassionate, and creative.
Shutdown
I don't care that I'm here, and I've given up trying to change it.
Heavy brake. When neither the fight, flight, or freeze response are available, or the system has been in a highly mobilized state for too long. Low heart rate, energy, and muscle engagement. Feels isolated or disconnected, numb, deeply disengaged, offline.
Fawn
I should be wherever they say.
Not yet located in the physiological gas/brake system. When neither the fight, flight, or freeze response are available or effective. Feels overly concerned with pleasing or placating others; has weak or undefined personal boundaries; codependency.
The Zones
The nervous system states described above can also be thought of as a system of Zones
The Yellow Zone of Challenge
The yellow zone is a transition state of feeling challenged, in which you feel a partial loss of control and/or safety. It may be a signal to change the situation and go in another direction, or it could be an opportunity for growth that ultimately helps you expand and strengthen your resilience.
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When you are in the yellow, you may want to ask yourself three questions to determine whether you want to change course, or move forward.
Does this activity/situation/relationship align with my values and beliefs?
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Could this activity/situation/relationship be helpful or beneficial for me if I stick with it?
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Am I sensing a Yes or No about this in a deeper part of my body?
The Glimmer Zone
The glimmer zone is an experience of being more than the personality-based self, or ego self. It is often described as deeply peaceful, of being beyond the limits of time or space, and as being in a state of loving unity with the divine or with the web of life. Just like with the other zones, it isn't practical or beneficial to always be in the glimmer. But experiencing this zone can bring a profound shift in how you perceive your truest self, your value or worth, and your deeper sense of connection and belonging.
Shifting States
Changes in states are not only triggered by the presence or absence of physical threats to survival. Humans are designed for meaningful, positive connection in such a profound way that we equate feelings of acceptance and belonging with safety. And conversely, we equate rejection and isolation with feeling unsafe. Our systems react to humiliation, embarrassment, shame and other forms of rejection in the same way we react to being mugged or nearly hit by a car. And we react to encouragement, support, love, and acceptance as meaningful cues of security. To move yourself out of a reactive state (fight or flight, freeze, fawning, or shutdown) first decide if it’s safe to do so. If it is, then use a body-based practice that will help you complete the stress cycle and return to a receptive state.
It’s important to understand that if you are moving from shutdown/the blue zone back to a receptive state, you will likely have to move through fight, flight, freeze/the red zone first! This is because you’re plugging your system back in and all of the mobilized stress is still in there, ready to be released. So don’t be discouraged if you come back online only to feel anger or other high energy sensations. That means you’re on your way! Keep using the body-based techniques that help you discharge that energy, complete the stress cycle, and return to a receptive state. A printable list of some simple techniques is provided here, but there are numerous practices that could work. The two keys are that the technique is body-based, and that it helps you release or transform unwanted emotions or sensations. Have fun exploring and trust what works best for you!
