Identifying Biological States
At the foundation of leveraging our biology to promote health, wellbeing, and sustainable high performance is the necessary ability to recognize our biological states.
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The Practices of the Healthcare Athlete provide a framework from which we can develop mind-based and body-based tactics and strategies to pursue health, wellbeing, and sustainable high performance. This is based upon leveraging our biology in alignment with these pursuits so that we can push the limits of our potential and be at our best. The paradigm is polyvagal informed and, as such, the biological states postulated by the Polyvagal Theory form the foundation.
One of the organizing principles of Polyvagal Theory is the existence of states which are determined through the activation of the three primary autonomic nervous system pathways, specifically ventral vagal, sympathetic, and dorsal vagal. On the basis of which system, or combination of systems, are active, there will be characteristic manifestations within our physiology and psychology. Because these states incorporate both physical and psychological traits, from my perspective the term biological state provides a reflection of the integration of both contributors.
Past articles have described in further detail the hierarchy of these biological states, as well as their evolutionary origins. This is based upon the work of Dr. Stephen Porges, who developed the Polyvagal Theory. By applying the principles that emerge from his work, we can develop the capacity to shift our biological states in order to optimally align our physiology and psychology with the task at hand in order to be at our best. An absolutely necessary ability within this paradigm is the recognition and identification of our biological states. Without first accomplishing this preliminary step, we do not have sufficient information to appropriately employ skills to shift our state.
It is clear from the above discussion that a crucial capability is the identification of biological states. Deb Dana describes this process as mapping our states. In practice, this refers to determining the specific nature and characteristics of each state across our physiology and psychology. While there are common features amongst each of us as humans, there are also aspects which may be individual specific, particularly as it pertains to those attributes that are most noticeable and predominant. For this reason, it is an important process to reflect upon each of these features within each state so that we can better recognize each of the primary, as well as blended, states. The more efficiently we are able to do this, the sooner we are able to employ tactics and strategies in order to shift our biological state as necessary.
The process of identifiying the features of each state requires reflection of times in which our biology was within the state as well as consideration within the context provided by the established common characteristics of each state. This should be considered initially for each of the three primary states and then can be further established amongst the blended states amongst each of the primary states. The attributes which emerge within the blended states reflects the relative contributions from each of the primary states.
Common physiological features of the ventral vagal state include breathing though the nose with prolonged exhalation; stable heart rate with increased heart rate variability (HRV); relaxed muscle tone, particularly around the jaw, neck, and shoulders; increased intonation and prosody of the voice; and relaxed posture. Psychological features of this state include a sense of being grounded; optimism; confidence; hope, and an openness to consider various possibilities. Activation of the social engagement system is a characteristic feature.
The sympathetic state is characterized physiologically by increased heart rate with decreased HRV; mouth breathing with prolonged inhalation; increased muscle tone; protective postures; decreased voice prosody; and an emphasis on hearing low frequency sounds. Psychological features include feelings and thoughts of anxiety, anger, lack of ability to consider various options, pessimism, greater negativity, and fear. This state is characterized by protection, fight, and flight.
The frequent physiological attributes of the dorsal vagal state include reduced heart rate and HRV; slow and shallow breathing, loss of muscle tone and tension, loss of facial expression; postures typical of hiding, giving up, or collapsing; and reduced prosody of the voice. The common psychological traits are those of feeling helpless, exhausted, wanting to disappear; disconnection; and collapse. This state is characterized by dissociation, withdrawal, and an inability to connect with self and others.
It is important to acknowledge that none of the biological states are inherently adaptive or maladaptive. The function of the sympathetic and dorsal vagal states are to provide protection and survival when faced with cues of risk and threat which have not been resolved through ventral vagal stabilized strategies and tactics. While we generally consider ventral vagal states to be preferred, there are circumstances in which such states would not be ideal. As an example, consider the preferred biological state when faced with an extreme threat to life. For these reasons, we should try to develop the ability to recognize our current state without criticism or judgment in a process Michael Allison describes as “meeting the body where it is”. From this starting point, we can, ideally, acknowledge the presence of the existing physiology and psychology and then determine whether or not it is ideally suited to the present circumstances. We can then choose to implement tactics to shift or maintain our state.
In order to leverage our biology within the framework of the Practices of the Healthcare Athlete, it is first necessary to develop the capability to acknowledge the current biological state. With this foundation in place, the strategies and tactics of the polyvagal informed toolbox can be employed to shift or maintain our biological as needed. To learn more, including about polyvagal informed coaching for healthcare professionals and others in high demand domains, visit www.darindavidson.com.
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REFERENCES
Allison, M. The Play Zone: A Neurophysiological Approach to our Highest Performance. https://theplayzone.com.
Dana, D. Anchored: How to Befriend Your Nervous System Using Polyvagal Theory. Boulder, Colorado: Sounds True, 2021.
Dana, D. Polyvagal Practices: Anchoring The Self in Safety. New York: W.W. Nortan & Company, 2023.
Porges, SW. The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, Self-Regulation. New York: W.W. Norton & Company; 2011.
Porges SW, Porges S. Our Polyvagal World: How Safety and Trauma Change Us. New York: W.W. Norton & Company; 2023.