Responding To Shifts in Biological States
Developing tactics to respond to the inevitable shifts in biological states is essential in the pursuit of health, wellbeing, and sustainable high performance, particularly in high demand domains.
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The prior articles described the principles related to identifying biological states and the implications that these states have on our experience across all domains of life. With an understanding of these concepts, the next consideration in the pursuit of health, wellbeing, and sustainable high performance is the ability to respond to the shifts in biological states we will all inevitably experience. Particularly in the pursuit of sustainable high performance in high demand domains, we will encounter shifts in biological state in response to the cues of uncertainty and risk we experience. In order to maintain our ability to perform towards the limits of our potential, and expand this threshold, it is necessary to be able to respond to these shifts in biological state in a manner that leverages our biology towards ventral vagal stabilized states. As described in past articles, the ventral vagal stabilized states are optimal for performing at our best and recovering following such events. As such, the capacity to shifts towards these states is an essential capability.
Shifts in biological state in response to cues and stimuli along the internal, external, and relational pathways are inevitable. Particularly when we are pursuing sustainable high performance and pushing the limits of our potential, we will experience cues of uncertainty and risk that will tend to shift our biology towards sympathetic and, possibly, dorsal vagal states. This experience is inevitable and shared amongst all humans.
The purpose of training polyvagal informed strategies and tactics is not to eliminate these shifts, as has been discussed in past articles. Rather the objective is to develop the capacity to identify these shifts more readily and employ strategies and tactics to shift our biological state towards that which is best suited to manage the current situation. This ability allows us to leverage our biology towards being at our best to perform and pursue that which is of most importance to us.
The hierarchy of the biological states has been discussed in past articles. The importance of this understanding within the performance domain relates to the recognition that we both descend and ascend the hierarchy in a sequential fashion. This provides the insight that reaching a ventral vagal stabilized state from a sympathetic state can be accomplished directly, however from a dorsal vagal state it is first necessary to increase mobilization within our system and, essentially, pass through sympathetic states on the path to returning to ventral vagal stability.
In order to develop robust strategies and tactics to shift our biological state it is preferred to train a vast array of mind-based and body-based skills. The importance of this lies in the reality that different tactics may be effective under various scenarios and at different times. By developing many tactics within the polyvagal informed toolbox, as has been discussed in past articles, we are better positioned to be able to leverage our biology, particularly if the initially utilized skills are not adequate. This is particularly important given the understanding that the mind-based skills are often not sufficient on their own once we become stuck within sympathetic and dorsal vagal states, as described in previous articles.
To illustrate the framework for shifting from sympathetic and dorsal vagal states towards ventral vagal stability, an example from each situation will be described. It is also important to recognize that it is not necessarily the specifics of the scenario which are significant. Rather, it is first the identification of the biological state which should lead to initiation of tactics to shift towards ventral vagal stability. It is also beneficial to minimize to the greatest extent possible any possible blame or judgment for having shifted into the current biological state in the first place.
When we recognize that our biology has shifted into a sympathetic state, regardless of the reason, an effective framework to re-establish ventral vagal stability involves utilization of body-based skills, followed by incorporation of mind-based skills. For example, we can employ a breathing pattern using our belly and breathing through our nose with a prolonged exhalation relative to inhalation. This pattern will promote ventral vagal stability. In addition, relaxing our muscle tone and posture, particularly around the face, neck, and shoulders will further increase ventral vagal tone. Use of voice, for example by singing or humming, is another effective body-based strategy to shift towards increased ventral vagal stabilization. With sufficient ventral vagal activation, mind-based skills will regain their effectiveness and can be employed. This may include reframing the situation, practicing gratitude, or reinforcing optimism.
From an identified dorsal vagal state, it is first necessary to shift towards a sympathetic state and then utilize the tactics previously described to increase ventral vagal stability. In order to increase mobilization from the dorsal vagal state, body-based skills are needed. This may include adjusting breathing patterns to favor prolonged inhalation relative to exhalation. Physical activity can also be very effective to achieve the necessary mobilization. This does not require high intensity exercise and can be accomplished through low demand activities, for example simple walking. Once sufficient activation into a sympathetic state has been recognized, the tactics to shift towards ventral vagal stability can be employed.
Promotion of ventral vagal stabilized states is essential in order to pursue health, wellbeing, and sustainable high performance. The framework developed through The Practices of the Healthcare Athlete provides polyvagal informed strategies and tactics to leverage our biology in order to be best able to promote these objectives. 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.