Understanding Hypoarousal Through the Lens of Polyvagal Theory
Understanding Hypoarousal Through the Lens of Polyvagal Theory
The nervous system is at the core of our ability to engage with the world. According to Polyvagal Theory, developed by Dr. Stephen Porges, our autonomic nervous system (ANS) operates through three primary states: the ventral vagal (social engagement and connection), the sympathetic (mobilization and fight-or-flight), and the dorsal vagal (shutdown and dissociation). When a person experiences hypoarousal, they are in a dorsal vagal state—characterized by disconnection, numbness, and collapse.
What is Hypoarousal?
Hypoarousal occurs when the nervous system shifts into a state of shutdown, often as a response to overwhelming stress, trauma, or prolonged distress. Unlike the hyperarousal state, where the body is in a fight-or-flight response, hypoarousal is marked by a sense of immobility and withdrawal.
Symptoms of Hypoarousal
Hypoarousal affects the body, thoughts, and behaviors in various ways:
- Cognitive Symptoms: Brain fog, difficulty concentrating, feeling disconnected from surroundings (derealization), or feeling disconnected from oneself (depersonalization).
- Somatic Symptoms: Fatigue, heaviness in the limbs, slowed movements, shallow breathing, low heart rate, or numbness.
- Behavioral Symptoms: Social withdrawal, lack of motivation, avoiding responsibilities, difficulty speaking, or a sense of helplessness.
Why Does Hypoarousal Happen?
Hypoarousal is the body’s way of self-protecting when danger feels insurmountable. It is often linked to:
- Chronic stress or trauma, especially in cases where a person has learned that escape is not possible.
- Early childhood adversity, where an individual developed a shutdown response as a survival mechanism.
- Overwhelm or burnout, when constant activation of the nervous system leads to exhaustion and eventual collapse.
- Emotional suppression, where emotions are too overwhelming to process, leading to dissociation and numbness.
Strategies to Upregulate the Nervous System
If you find yourself in a hypoaroused state, the goal is to gently bring the nervous system back to an engaged, regulated state. Here are specific strategies:
In the Moment:
- Use Breathwork: Try “energizing breath” (short, sharp inhales through the nose and long, controlled exhales through the mouth) to gently increase arousal.
- Engage with Movement: Small, rhythmic movements such as rocking, stretching, or tapping your feet can help reconnect with the body.
- Ground Through Senses: Use temperature changes (holding ice or using a warm compress), listen to upbeat music, or engage with tactile sensations like textured fabrics.
- Activate Your Voice: Humming, singing, or engaging in vocalization exercises stimulates the vagus nerve and brings awareness to the body.
- Orient to the Environment: Look around and name objects in your space, engaging with your surroundings to reestablish a sense of presence.
Daily Practices to Regulate the Nervous System:
Regular Physical Activity: Activities like yoga, dancing, or tai chi help build nervous system resilience.
Connection with Others: Safe social engagement, even small interactions like smiling at a stranger, helps keep the ventral vagal system active.
Structured Routines: Creating predictable routines provides a sense of safety and stability for the nervous system.
Mindfulness and Embodiment Practices: Practices such as body scanning, somatic experiencing, or grounding exercises help cultivate awareness and presence.
Creative Expression: Engage in activities like drawing, writing, or playing music to reconnect with emotions and self-expression.
