12. The Tiger in Your Inbox
Video Version
Audio Version
Time Stamps
1:45 - The Nervous System
4:00 - Polyvagal Theory
10:45 - Neuroception
11:45 - “Story Follows State”
14:45 - State & Memory
18:00 - Tools
24:00 - Healing Trauma
25:00 - Applications for Christians
Show Notes
Autonomic Nervous System (ANS) - controls the mostly unconscious or automatic functions of the body, including heart rate, digestion, respiratory rate, pupil, excreting waste, and arousal.
The ANS is split into mirror/antagonistic systems: The Sympathetic and Parasympathetic Nervous Systems:
The Sympathetic Nervous System (SNS) controls the Flight, Fight, and Freeze Response. This system is responsible for engaging the body for survival.
The Parasympathetic Nervous System (PNS) controls states of resting, digesting, connecting, and healing.
The Vagus Nerve connects the brain to the stomach, and it controls the PNS.
Polyvagal Theory - Stephen Porges, Ph.D. - https://www.stephenporges.com/
The PolyVagal Ladder - Deb Dana - https://www.rhythmofregulation.com/
Safe and Social (Ventral Vagal) - 1st Parasympathetic
Signs: eye contact, focal expressiveness, the ability to hear voices, feeling safe and in control, and the ability to connect.
Flight - Sympathetic
Signs: fidgety, desire to leave, inability to focus, voices drowned out by noises, and feelings of anxiety
Fight - Sympathetic
Signs: feeling angry or tenseness, desire to fight or lash out, inability to calm down, inability to be empathetic
Shut Down (Dorsal Vagal) - 2nd Parasympathetic
Signs: feeling disconnected, numbness, feeling apathy or hopelessness, flat tone, and frozen face, can’t hold eye contact
Mixed States:
Play = Safe/Social + Flight/Fight
Stillness = Safe/Social + Shutdown
Freeze = Flight/Flight + Shutdown
Neuroception is the body’s reaction to cues of safety or danger.
“Story Follows State” (Deb Dana) - The brain tries to make sense of vagal state after a shift by creating a story that may or may not match reality.
Tools
Develop Attunement - Strengthen the ability to recognize distress as a feeling in the body, notice where it is in the body and what it feels like, realize that it is not permanent. You can learn how to move through it.
The Mindful Catholic - https://dynamiccatholic.com/the-mindful-catholic-hardcover and https://www.catholicpsych.com/
Breathing - Breathing is both consciously controlled and controlled by the ANS. Try slowly breathing with an extended exhale.
Make Sound/Singing - the vagus nerve passes near the vocal cords. Humming or singing may stimulate the Vagus Nerve.
Co-regulation or Shared Regulation - We can offer safety cues or receive safety cues from other people—the body neurocepts safety from prosodic voices and authentic smile (with eye crinkles).
Decode Your Story - Notice the places where your reactions seem too big or too small for the situation. Consider what in your past is affecting the response of your nervous system in the present moment.
Somatic Experiencing - https://traumahealing.org/about-us/
To continue readings about Polyvagal Theory go to https://www.becominggift.com/post/polyvagal
