The autonomic nervous system (ANS) is like the behind-the-scenes guide for how our bodies respond to life. It keeps things running, breathing, heart rate, digestion, without us even thinking about it. But it’s also deeply connected to how we feel, whether we’re at ease or on edge.
Polyvagal Theory & The Science of Feeling Safe
Stephen Porges’ Polyvagal Theory helps explain this. Our nervous system constantly scans for cues of safety or danger, shaping how we react. When we feel safe, we connect, relax, and think clearly. When we sense threat—even if it’s just an overwhelming inbox or a difficult conversation—we tense up, withdraw, or go into overdrive.
Stephen Porges’ Polyvagal Theory helps explain this. Our nervous system constantly scans for cues of safety or danger, shaping how we react. When we feel safe, we connect, relax, and think clearly. When we sense threat—even if it’s just an overwhelming inbox or a difficult conversation—we tense up, withdraw, or go into overdrive.
The Ladder of the Nervous System (Deb Dana)
Deb Dana describes the ANS like a ladder:
Deb Dana describes the ANS like a ladder:
- Top (Ventral Vagal): Calm, connected, in flow. This is where we feel open, safe, and capable.
- Middle (Sympathetic): Fight-or-flight mode. Heart races, tension rises, everything feels urgent.
- Bottom (Dorsal Vagal): Shutdown. This is where we check out—exhausted, disengaged, or numb.
We move up and down this ladder all the time. The key isn’t to force ourselves to “stay calm” but to recognise where we are and use small, gentle shifts to help our system feel safe again.
Real-Life Rest & Nervous System Support
At The Rest Method, we don’t believe in forcing relaxation, we create the conditions for it. A slow breath, a moment of stillness, a stretch, a walk in nature. These micro-moments signal to the nervous system that it’s okay to let go. Because rest isn’t just about doing nothing. It’s about creating safety within, so the body can rest.