Nervous System Navigation

The Polyvagal
Self-Regulation Map

Follow your body's signals to find where you are — and gently return to safety.

Safe Ventral Vagal
Activated Sympathetic
Shutdown Dorsal Vagal

Step 01 — What are you doing right now?

Pick the option that most closely matches your current situation.

Don't overthink it — go with the first one that feels true.

🌑 Shutdown / Numbing
⚡ Activated / Wired
🌿 Regulated / Present

Step 02 — A little closer

If you had to choose one word, what's closest to how you feel right now?

There's no wrong answer. Your nervous system is just trying to protect you.

Step 02 — Verifying Safety

Can you connect with others or focus on what matters?

Ventral vagal shows up as genuine ease — not forced positivity.

Step 02 — Identifying Activation

What does the activation feel like in your body?

The sympathetic nervous system mobilises — it moves you toward fighting or fleeing.

Step 02 — Identifying Shutdown

How present do you feel in your own body right now?

Dorsal vagal shutdown is the nervous system's deepest protection — a conserving stillness.

Your current state

Ventral Vagal

"Safe and Social" — the window of tolerance

Calm Present Curious Connected Resilient Flexible thinking Warm facial expression
🌿

You are in ventral vagal regulation

Your nervous system is in its optimal state. You can think, feel, connect, and act with clarity. This is the state to cultivate — and return to.

Practices to deepen and sustain this state:

Gratitude momentsPause to notice 3 things you appreciate right now.
Co-regulationSpend time with safe, regulated people.
Nature contactSunlight, bare feet on grass, open sky.
Creative expressionArt, music, movement, writing.
Slow breathExtend the exhale to maintain the tone.
PlayfulnessLaughter and lightness reinforce safety signals.

Your current state

Sympathetic — Fight Response

"Mobilised for threat" — energy moving outward

Anger / rage Irritability Jaw tension Tight chest Urge to argue Reactive Feeling threatened

Regulation pathway back to ventral vagal

💨
Extended Exhale Breathing
Activates the vagus nerve directly, signalling safety.
Inhale 4 counts · Hold 1 · Exhale 8 counts · Repeat 5×
🧊
Cold Water on Face
Triggers the dive reflex, rapidly downregulating the heart rate.
Splash cold water on face · Or hold wrists under cold tap for 30 sec
🚶
Vigorous Movement
Use the mobilised energy purposefully — then let it discharge.
Walk briskly · Do 20 jumping jacks · Then slow down gradually
🗣️
Humming or Vocalising
The vagus nerve runs through the vocal cords — sound tones the system.
Hum a low note · Sigh audibly · Sing softly for 2–3 minutes
🤲
Self-Hold
Crossed arms, hands on heart — touch sends co-regulation signals.
Cross arms, hands on shoulders · Breathe and rock gently
👁️
Orienting
Slow visual scanning interrupts the threat response loop.
Slowly look around the room · Name 5 objects you can see · Soften gaze

Your current state

Sympathetic — Flight Response

"Mobilised for escape" — anxious, avoidant energy

Anxiety Racing thoughts Restlessness Chest tightness Overwhelm Avoidance Scanning for danger

Regulation pathway back to ventral vagal

💨
Box Breathing
Rhythmic breathing re-entrains the nervous system toward calm.
Inhale 4 · Hold 4 · Exhale 4 · Hold 4 · Repeat 4–6×
🌍
5-4-3-2-1 Grounding
Sensory grounding anchors you in the present moment.
Name: 5 see · 4 touch · 3 hear · 2 smell · 1 taste
🦶
Feet on Floor
Physical contact with the ground signals: you are here, you are safe.
Sit, press feet firmly into floor · Feel the weight · Breathe
🫁
Physiological Sigh
Double-inhale then long exhale — the fastest known reset.
Short inhale · Second short inhale · Long slow exhale through mouth
🌊
Progressive Muscle Release
Releasing held tension tells the nervous system the threat has passed.
Tense each muscle group 5 sec · Release · Move from feet to face
📞
Co-regulation
A calm, safe person's nervous system can help regulate yours.
Call or sit with someone calm and safe · Let their presence settle you

Your current state

Dorsal Vagal — Shutdown

"Immobilised for survival" — conservation and collapse

Dissociation Numbness Collapse Hopelessness Can't speak Heavy limbs Freeze / fog

Gentle pathway — first mobilise, then regulate

Important note From deep shutdown, the path back to ventral vagal passes through sympathetic activation first — a little energy must return before calm is possible. Go slowly and gently.
☀️
Light & Temperature
Sunlight or warmth begins gently waking the system.
Step outside · Sit in a sunny window · Warm hands on a mug
🖐️
Slow Touch
Light touch on skin activates sensory pathways back to presence.
Rub palms together · Gently tap arms · Splash warm water on face
🎵
Gentle Music
Prosodic (melodic) sound activates the social engagement system.
Play soft, familiar, safe music · Let it simply be in the background
🐢
Micro-movements
Tiny, slow movements reintroduce sensation without overwhelm.
Wiggle fingers and toes · Roll shoulders · Nod head slowly
🌬️
Orienting Breath
A deep breath with soft visual scanning activates the vagal brake.
One slow breath · Look slowly around · Soften eyes · Repeat
🫂
Safe Connection
Even silent presence with a safe person can begin co-regulation.
Be near (not necessarily talking to) someone who feels safe to you

Your current state

Dorsal Vagal — Low Energy

"Withdrawn but aware" — depletion and withdrawal

Fatigue Low mood Social withdrawal Slow thinking Heaviness Flat affect

Regulation pathway back to ventral vagal

🚶
Gentle Walk
Bilateral movement (left-right) activates both brain hemispheres.
A slow 10-minute walk outside · Focus on sensation underfoot
💧
Hydration & Nourishment
Basic physiological needs are the foundation of regulation.
Drink water · Eat something warm · Notice taste and texture
🗣️
Speak or Sing Softly
Voicing activates the ventral vagal pathways through the larynx.
Read aloud · Hum · Have a gentle conversation
🌿
Nature & Gentle Stimulation
Natural environments signal safety and resource abundance.
Sit near a window · Touch a plant · Listen to natural sounds
💨
Activating Breath
A slightly longer inhale gently increases arousal toward optimal.
Inhale 6 counts · Exhale 4 counts · 5–8 cycles
🐾
Animal Contact
Interacting with animals activates the social engagement system.
Pet an animal · Watch birds · Even look at animal photos

Log Entry — What did you do about it?

Did you try any regulation tools?

Select everything you tried — or nothing if you just observed and moved on. All responses are valid.

✓

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