How To Befriend Your Nervous System Using Polyvagal Theory

I recently finished reading Anchored by Deb Dana.

POSSIBLE SPOILER ALERT

  Rating: 3.75/5 stars

"Discover your body’s neural pathways to calmness, safety, and connection.

An intense conversation, a spat with a partner, or even an obnoxious tweet―these situations aren’t life-or-death, yet we often react as if they are. That’s because our bodies treat most perceived threats the same way. Yet one approach has proven to be incredibly effective in training our nervous system to stop overreacting and start responding to the world with greater safety and Polyvagal Theory.

In Anchored , expert teacher Deb Dana shares a down-to-earth presentation of Polyvagal Theory, then brings the science to life with practical, everyday ways to transform your relationship with your body. Using field-tested techniques, Dana helps you master the skills to become more aware of your nervous system moment to moment―and change the way you respond to the great and small challenges of life.

Here, you’ll

• Polyvagal Theory―get to know the biology and function of your vagus nerve, the highway of the nervous system

• Befriending Your Nervous System―attune to what’s going on in your body by developing your “neuroception”

• Using Your Vagal Brake―discover key techniques to consciously regulate the intensity of your emotions

• Connection and Protection―learn to recognize and influence your internal cues for safety and danger

• Your Social Engagement System―find ways to create nourishing relationships with others and the world around you

• Practices and guidance to gently shape your nervous system for greater resilience, intuition, safety, and wonder

Through guided imagery, meditation, self-inquiry, and more, Anchored offers a practical user’s manual for moving from a place of fear and panic into a grounded space of balance and confidence. “Once we know how our nervous system works, we can work with it,” teaches Deb Dana. “We can learn to access an embodied, biological resource that is always present, available, and there to guide us toward well-being.”"

Deb Dana’s book ‘Anchored’ is a transformative exploration of Polyvagal Theory and its practical applications in our daily lives. The theory focuses on the vagus nerve, a vital element of our nervous system responsible for regulating bodily functions and shaping our responses to stress and challenges.

In the book, Dana presents Polyvagal Theory in an easily understandable and relatable manner, allowing readers to grasp the biology and role of their vagus nerve. She goes beyond theory, providing readers with practical techniques and tested methods to heighten their awareness of their nervous system’s reactions in the present moment. By developing what she terms ‘neuroception,’ readers can better tune into their bodily sensations and modify their responses to life’s various situations.

Among the key topics covered in ‘Anchored’ is the concept of consciously utilizing the ‘Vagal Brake.’ By acquiring specific techniques, readers can manage the intensity of their emotions, leading them away from fear and panic.

The book also delves into the significance of recognizing and influencing internal cues related to safety and danger, as well as the importance of cultivating nourishing relationships with others and the world around us.

In the latter part of the book, readers are offered practical exercises and guidance, including guided imagery, meditation, and self-inquiry, all tailored to gently shape the nervous system for enhanced resilience, intuition, safety, and well-being.

Key takeaways from ‘Anchored’

1. Flexibility and resilience go hand in hand: In ‘Anchored,’ the author emphasizes the close relationship between flexibility and resilience within the autonomic nervous system. Well-being is not solely defined by a perfectly regulated nervous system, but rather by its ability to move between states and return to regulation through flexibility and resilience. The reader is encouraged to reflect on their own autonomic journey, recognizing moments of intensity, returning to regulation, and learning from their responses.

The book introduces the concept of a resilience continuum, a tool for tracking and understanding one’s level of resilience. By regularly checking in with this continuum, readers can gain insight into their thoughts, emotions, and actions and better care for their nervous system in navigating life’s challenges.

2. Listening to yourself is crucial in moments of distress and suffering: In the chapter ‘Learning to Listen,’ Deb Dana highlights the significance of understanding how the autonomic nervous system influences our emotional and behavioral responses to experiences. By incorporating this polyvagal-informed knowledge, we can cultivate the ability to stay present with our emotions and thoughts without being overwhelmed by them. Anchoring ourselves in ventral safety and regulation enables us to create a space for meaningful reflection, even in the face of intense emotions.

Central to this process is the practice of autonomic listening, where we learn to approach our experiences with curiosity rather than reacting impulsively.

3. Self-care is a way of nourishing one’s well-being, not a manifestation of egotism: In the chapter ‘Caring for the Nervous System,’ the author explores the often challenging concept of self-care, which is commonly misunderstood as being selfish. Through the lens of the nervous system, self-care is grounded in ventral vagal safety and connection, while selfishness arises from survival states driven by fear. By listening to our nervous system, we can gain valuable insights into our self-care practices.

The book encourages readers to explore their self-care beliefs and experiences by reflecting on how different autonomic states influence their perceptions. Recognising the language of ‘should’ and ‘shouldn’t’ is crucial, as these words often convey demands rather than nourishing invitations. Instead, the focus shifts to two essential questions: ‘What does my nervous system need at this moment?’ and ‘Is what I’m doing nourishing my nervous system?’ Attending to these questions lays the groundwork for developing sustainable and autonomic-sensitive self-care practices.

By understanding self-care through the lens of the autonomic nervous system, readers are encouraged to develop a more compassionate and adaptive approach to caring for themselves, embracing a range of practices that truly nourish their well-being.

Strengths:

• Presents essential information on the nervous system in an accessible and understandable manner, making it suitable for readers without a scientific background.

• Provides practical tools and exercises based on science, making it beneficial for anyone with a nervous system, including therapists and clients.

• Contains a variety of exercises and practices to observe and work with one’s own nervous system, promoting healing and personal growth.

Weaknesses:

• Some information may seem repetitive for readers with prior knowledge in related fields.

• Lack of extensive research and reliance on inspiring quotes, leaving readers wanting more in-depth analysis.

In ‘Anchored,’ Deb Dana masterfully demystifies the complexities of Polyvagal Theory, offering readers a transformative journey into understanding and working with their autonomic nervous system. With a focus on resilience, listening, and self-care, the book provides invaluable insights and practical tools to navigate life’s challenges and foster well-being.

This book is a must-read for anyone seeking a deeper understanding of their nervous system’s influence on emotions, behaviors, and overall well-being.

Check out Anchored, and uncover the truth behind the polyvagal theory.

Happy Reading :)