The Vagal Ladder: Understanding Your Nervous System

Have you ever noticed how your body seems to respond to stress before your mind can fully process what’s happening? For example, your heart might start racing during a difficult conversation, or you may feel emotionally shut down after a long, exhausting day. These reactions can feel confusing, but they’re actually part of how your nervous system works to protect you. Fortunately, one helpful way to make sense of these responses is through the vagal ladder explained in Polyvagal Theory. This framework offers a practical way to understand how we move through different states of safety, stress, and shutdown.

What Is the Vagal Ladder?

The vagal ladder is a metaphor developed by Dr. Stephen Porges to describe how our autonomic nervous system responds to the world around us. Think of it as a ladder with three levels:

• Top rung: Ventral Vagal (Safety & Connection)
• Middle rung: Sympathetic (Fight or Flight)
• Bottom rung: Dorsal Vagal (Shutdown or Freeze)

We move up and down this ladder throughout the day, depending on how safe or overwhelmed we feel.

The Three Vagal Ladder Levels

🌿 Ventral Vagal – Feeling Safe and Connected

This is the state where we feel calm, open, and able to engage with others. Our body feels regulated, and we’re able to think clearly and respond thoughtfully.

In everyday life, this might look like:

• Laughing with a friend
• Feeling focused and productive
• Enjoying a quiet moment with a pet or in nature

Why it matters: This is the state where healing and growth happen. In therapy, we work to help you access and strengthen this state.

🔥 Sympathetic – Fight or Flight

When we sense danger, whether physical, emotional, or relational—our body prepares to protect us. We might feel anxious, irritable, or restless. Our heart rate increases, and we may feel the urge to act quickly or escape.

You might notice:

• Feeling overwhelmed or panicked
• Raising your voice during a disagreement
• Avoiding situations that feel too intense

Therapeutic insight: This state isn’t “bad”—it’s protective. The goal is to recognize it and learn how to regulate it with compassion.

🧊 Dorsal Vagal – Shutdown or Freeze

If the stress feels too big or we feel helpless, our system may shut down. We might feel numb, disconnected, or hopeless. This is the lowest rung of the ladder.

Common experiences:

• Emotional numbness after a breakup or loss
• Withdrawing from others
• Feeling stuck or unable to get out of bed

Therapeutic insight: This state needs gentle support. Small steps toward safety and connection can help you begin to climb back up.

Why Understanding the Vagal Ladder Matters in Therapy

Understanding where you are on the vagal ladder helps you:

• Make sense of your emotional and physical responses
• Build self-awareness and self-compassion
• Learn tools to regulate your nervous system and feel more grounded

In therapy, we explore these states together. You’ll learn how to notice shifts in your body and emotions, and develop personalized strategies to support yourself. This may look like breathwork, grounding, movement, or connection.

Simple Ways to Support Your Nervous System Using the Vagal Ladder

• Body check-in: Ask yourself, “Where am I on the ladder right now?”
• Grounding: Use your senses—touch, smell, sound—to anchor yourself in the present.
• Connection: Reach out to someone you trust, even briefly.
• Breathing: Slow, deep breaths can help signal safety to your body.

Final Thoughts on the Vagal Ladder and Your Healing Journey

Your nervous system is doing its best to protect you. The vagal ladder offers a compassionate way to understand your experiences and begin healing. If you are interested in exploring further, here are helpful resources:

Polyvagal Theory – NCBI
Polyvagal Theory – Psychology Today

You don’t have to navigate this alone—therapy can be a safe space to explore these patterns and build tools that work for you.

If you’re curious about how this applies to your life, I’d be honored to support you.