The Polyvagal Map
A simple reference for the three states
Settled and connected
Warmth in the chest, easy breath, ability to listen and connect. You can rest here. Notice what supports the flow.
Energized and braced
Faster heart or breath, tight jaw, restless thoughts, energy looking for somewhere to go. Built for short bursts.
Heavy and far away
Fog, heaviness, distance from the body or room. The system is conserving. Gentle cues of safety help it soften.
The hierarchy
The system usually moves from river into storm when more energy is needed, and into boulder when it is overwhelmed. Coming back tends to follow the reverse path. You do not have to force the climb. Small, repeated cues of safety help it remember the way toward river.
Window of tolerance
Inside the window you can feel and respond without being overwhelmed. Outside it, you may tip into storm or boulder. The practices in this library are designed to help you notice where you are and take a small step back toward the window.
