the states

bringing awareness + finding support to interrupt + switch

ventral

Regulated + Flexible - you will dip into the below states but you easily bounce back into Ventral. You feel for the most part: resilient, grounded, full of vitality, you manifest with a fair amount of ease, you feel social and relaxed, connected to self + other, you are adaptable, curious mind, compassionate, inner calm, receptive, open, you have good organ function and increased HRV (heart rate variability) and increased recovery.

Support yourself to spend more time in Ventral with any of the practices as well as activities that bring greater mindfulness, presence/connection, relaxation to your body and joy in your life.

I’ve broken up the dysregulated states into mobilizing and immobilizing for finding bottoms up love when you are in acute/chronic states of dysregulation and need help pulling yourself out. Most of us are chronically a combination/blend of all the things with one we mainly default to and can benefit from ANY of the practices in the portal to work with on a daily basis to cumulatively bring greater safety, capacity and flexibility so we can spend most of our time marinating in Ventral. The Foundations and Tune Ups will build your capacity and help you marinate in Ventral more often. AND we often need to discharge energy first (see below) before focusing on the Ventral, Vagal toning, Breath practices.

fight

Dysregulation, anger, irritation, frustration, hypervigilence, anxiety, muscle tension, headaches/migraines, annoyance, hyper-aroused, high blood pressure, weight issues, insomnia, overly sensitive to stimuli, aggressive/reactive, hard to concentrate, hyperglycemia, cancer, chronic pain, feeling stuck, etc…

flight

Dysregulation, hyper-aroused, anxiety, fear, worry, sensitive to environment + stimuli, muscle tension, GI issues, headaches/migraines, low immune system, panic, high blood pressure, weight issues, low libido, insomnia, hard to concentrate, anti-social, feeling stuck, etc…

Fight and flight are both mobilizing states.

In acute states or times when you are predominantly marinating in a sympathetic state of fight/flight you need to do practices that really move the energy first - physically discharge it MINDFULLY - get in touch with the energy and invite it out: Stomp and Sigh, Shake it Out, dance it out, physical activities like jumping jacks, pushups, shadow boxing/pillow punching, wall pushes, rebounding, skipping, jump rope, hit a pillow, intuitive movement, rubbing hands together vigorously, rocking/swaying, rage journal, tantrum, have a good cry, tap your inner Hulk, use your voice, pound your fists, gentle exercise, walking, etc… It needs to be in intention ie; in connection with your body.

Support: deep body pressure, weighted blanket, containment hug, butterfly hug, breath practices, orienting, Stomp and Sigh, Shake It Out, Progressive muscle relaxation/Contract + Expand, Wall pushes or push hands together and breathe, Fists of Anger (Fight), Voo chanting, rub hands together vigorously, gentle walks, swaying, dancing, non-linear movement, creative activities, Bee breath, grounding and focusing on the contact points of your feet, rocking, creative activities, orienting, physiological sigh, healthy aggression practices, centering + grounding practices…

freeze

shutdown

Dysregulation, numb, sensitive to pain, shame, shutdown, desire to isolate, overwhelm, depression, dissociation, apathy, disengages, loss of interest in hobbies, trouble making decisions, chronic pain and/or tension, memory issues, procrastination, hopelessness, feeling stuck, fainting, etc…

*Freeze and shutdown are both immobilizing states/energy. Fawn is also a dysresgulated parasympathetic state of appeasing to avoid conflict, etc… To unwind these states one of the best ways you can start to un-stick is to move some anger first (see above with Fight support). Once you have discharged some sympathetic energy, you will settle and then the Ventral, Polyvagal, Breath, more of the tools below and in the practices portal will be successful.

Support: move your body, orient, playful movement (fake the joy till you make it, orient, shake it out, deep body pressure, weighted blanket, touch practice 1 + 2, Swaying, Figure 8s, Ear acupressure (day 15), Regulating eyes, connecting to a trusted person, hugs, time with emotional support animals, physiological sigh, activities that signal safety to the body, resistance stretching, mindful movement/walking meditation, grounding and focusing on the contact points of your feet, neck rolls, cat/cow, spinal twists, bilateral stimulation (also tapping, marching in place), EFT, yoga poses with minute holds, grounding exercises, Tai Chi/Qi Gong, upregulting breathing like this type of Breathwork, skull polishing breath, etc…