The Autonomic Ladder is a hierarchical model of the nervous system's states, moving from ventral vagal (safe and connected), through sympathetic (alert and defensive), to dorsal vagal (shutdown). This ladder reflects how our body responds to safety, danger, and life-threatening situations. It is rooted in polyvagal theory, which explains how our autonomic nervous system helps us navigate the world by shifting between these states. Each step on the ladder serves a protective purpose, allowing us to respond appropriately to different levels of threat.
Using Inner
Use Inner to track your autonomic states throughout the day. Notice when you feel safe and connected, alert and defensive, or shut down. Ask yourself what triggered these shifts and how they affect your thoughts and behaviors. Reflect on what helps you return to a ventral vagal state, such as deep breathing or connecting with someone you trust.
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