- East 2 West
- Feb 20
- 4 min read
A Gentle Look at How Our Bodies Respond to Stress and Safety
Our bodies are constantly working behind the scenes to keep us safe, balanced, and healthy.
One of the most important systems involved in this process is the nervous system. Within it is
a lesser-known but very important part called the polyvagal nervous system.
Learning about how this system works can help us better understand stress, emotions, and
physical reactions—especially when enduring illness. We hope this knowledge will also
empower you to further explore gentle wellness practices that support healing and emotional
comfort.
What Is the Polyvagal Nervous System?
Example Image: https://www.polyvagalinstitute.org/vagusnerve
The polyvagal nervous system is part of the autonomic nervous system, which controls
automatic body functions such as heart rate, breathing, and digestion. These are things we do
not consciously control.
The polyvagal theory explains how our nervous system responds to safety, stress, and
danger. It helps describe why we may feel calm at times, anxious at others, or withdrawn when
overwhelmed.
Rather than seeing stress as simply “on” or “off,” the polyvagal system recognizes that our
bodies move through different states, depending on how safe or threatened we feel.
The Three Main Nervous System States
The polyvagal nervous system is often explained using three main response states. Everyone
moves through these states at different times in daily life.
1. The Calm and Connected State (Safety Mode)
This is the state we are in when we feel safe, relaxed, and socially connected. Breathing is
steady, the heart rate is calm, and digestion works well.
In this state, people may feel:
● Calm and present
● Open to conversation
● Emotionally balanced
● Better able to rest and heal
This state supports recovery and overall well-being.
2. The Alert or Stress State (Fight or Flight)
When the body senses danger or stress, it may shift into a more alert mode. This can happen
during illness, pain, uncertainty, or emotional strain.
In this state, people may experience:
● Anxiety or restlessness
● Faster heart rate
● Shallow breathing
● Trouble sleeping
● Muscle tension
This response is meant to protect us, but staying in this state too long can be exhausting.
3. The Shutdown State (Withdrawal or Conservation)
If stress feels overwhelming or prolonged, the body may move into a shutdown or low-energy
state.
This may feel like:
● Extreme fatigue
● Feeling disconnected or numb
● Low motivation
● Emotional withdrawal
This response is not a failure—it is the body’s way of conserving energy when it feels unsafe or
overwhelmed.
Link to a great video illustrating how the Polyvagal Nervous System works:
Trauma and the Nervous System: A Polyvagal Perspective
What Happens When the System Becomes Imbalanced?
During hospital stays or chronic illness, the nervous system may spend more time in stress or
shutdown states. This is completely understandable. Pain, unfamiliar environments, and
concern about health can all affect how safe the body feels.
When the polyvagal system remains out of balance for long periods, it may impact:
● Sleep quality
● Emotional health
● Pain perception
● Digestion
● Immune function
The good news is that the nervous system is flexible. With gentle support, it can shift back
toward calm and connection.
Supporting Nervous System Health Through Gentle Practices
Many alternative wellness practices focus on helping the body feel safe again. These
approaches do not replace medical care but can work alongside it to support healing.
1. Slow, Intentional Breathing
Deep, slow breathing sends a signal of safety to the nervous system. Even a few minutes can
help reduce stress responses.
A simple approach:
● Breathe in slowly through the nose
● Breathe out gently through the mouth
● Focus on lengthening the exhale
This can be done while sitting or resting in bed.
2. Gentle Social Connection
Conversation, listening to a calm voice, or even making eye contact with a trusted person can
help activate the calm and connected state.
This may include:
● Talking with family, friends, or staff in hospital
● Listening to soothing music or guided recordings
● Connecting over shared interests with small groups (example: yoga class is a great way
to relax your body and also meet other like-minded healing people)
Why Understanding This Matters for Well-Being
Learning about the polyvagal nervous system helps patients understand that many physical and
emotional reactions are normal responses, not personal weaknesses.
Feelings of anxiety, exhaustion, or withdrawal are often signs that the body is trying to protect
itself. With patience and gentle support, the nervous system can learn to feel safe again.
This understanding encourages compassion—for oneself and for others—and opens the door to
alternative wellness practices that promote calm, connection, and healing.
A Gentle Step Toward Whole-Person Health
Health is more than treating symptoms—it includes caring for the nervous system, emotions,
and sense of safety. By learning how the polyvagal nervous system works, patients can better
understand their experiences and explore simple, supportive practices that promote well-being.
Patients are encouraged to discuss any new wellness practices with their healthcare team and
to approach these techniques gently and at their own pace.
Sometimes, understanding how the body protects us is the first step toward helping it heal.
