bound to and by your environment.

During my training as a Somatic Coach, I was exposed to a framework called Organic Intelligence (OI). I know right, enough said: sounds juicy and entirely promising. And it is. One of the tenets of OI that left a deep impression on me has to do with our surroundings. It’s a profound and simple suggestion: choose your environments wisely. Small, big point here: your environment is not just your immediate or geographic location, but rather it encompasses the people, experiences, events, and cultural/social expectations.

The premise behind choosing your environments wisely is that we humans have the capacity for *auto-regulation.* The concept of auto-regulation is not complex, but attaining this stage OI refers to as Prosilience requires steadfastness, trust, patience, openness, humility, and surrender. Prosilience (i.e., auto-regulation), or referred to in other frameworks as Antifragility, is one step beyond Resilience (i.e., self-regulation): it’s the capacity to thrive in the face of adversity and radical change. For me, the image of resilience resembles standing strong and with dignity as adversity beelines towards you. It has this element of ‘bracing the storm.’ Prosilience is the ‘no break in my stride’ imagery: it’s pursuing your life with full agency and will, and as adversity and challenges enter into your domain, the capacity to pivot and harness your creativity to overcome said adversities is an embodied tool that you wield with direction and clarity. But to arrive to this stage, we have to develop a propensity to trust in something bigger than ourselves, a commitment to finding the coherence within the chaos, embrace the unknown, let go of control, adopt a practice of Nishkam Karma (i.e., selfless, desire-less action), and balance ourselves so we can enter a state of being rather than doing. This state has the potential to become automatic, hence the auto-regulation. As with anything in auto-mode, it’s reflexive and effortless, but not from an unconscious state, but rather a conscious response buttressed by a cellular, inner, intuitive knowing. It’s your autonomous, authentic state of being. *chills*

Sounds beautiful, how do we get there? As with anything worth striving for, it takes sustained effort, repetition, and practice. And more importantly: it takes time. It’s very easy to mentally achieve auto-regulation: we can just tell ourselves we’re going to move through the world with equanimity, ‘shake it off’ when things go awry, and simply hope for the best. The mind is really such a powerful tool. And yet, as I write this, and hopefully as you read it, something about the description of that state of being sounds and feels so shallow. Feels like only part of my being is being onboarded. The reason why this “final” stage takes time is because a) our society is set up to move us deliberately into chaos (i.e., dysregulation) and b) our bodies require time, unlearning, and resyncing to authentically and honestly achieve auto-regulation. We’ll spend some time exploring the latter, and how we can begin moving away from dysregulation towards self-regulation and eventually, auto-regulation.

Choosing your environments wisely is the key. I mean literally the key to the door. Often we have to sift through so much theory and hierarchal language to get to the juice. I’m giving it to you from the jump: choose your environments wisely. Why? Because we are shaped by our environments and who we share space with. The sensorial vocabulary of our environments literally impact the water and fluids in our bodies, what our bodies consume and absorb, and whether or not we develop a nervous or calm system. I’m being cheeky here, since we know the nervous system is called this because of the nerve input. And, you have to admit, it’s astonishing how many nervous systems are emitting seriously nervous and unnerved vibes. Nonetheless, more and more research has revealed that we are not as insular and separate as we think, in these beautifully-constructed flesh sacs we call bodies. In actuality, according to the Theory and Science of Interpersonal Relating, one of the major findings is that “our nervous systems are not self-contained, but demonstrably attuned to those close to us.” In other words, we accustom and acclimatize ourselves to the contents of environments (e.g., people, events, experiences, cultural/social expectations). You ain’t as impenetrable, impermeable, and impervious as you may think, feel, or want to be my dear. I know, damn. This could get problematic.

There’s a beautiful book called A General Theory of Love that offers poetic insight into the science and biology of human emotions and “the complexities of love and its essential role in human well-being.” It’s technically dense and I haven’t gotten through even half of it. It’s the type of inspirational read you dip your brain’s toes into when you’re absolutely fed up with human behavior and need a reframing expeditiously before you absolutely lose it. I digress; the authors Lewis, Amini, and Lannon discuss the three R’s of Limbic Relating, which are interrelated concepts that refer to the capacity for empathy and nonverbal communication present in all mammals, which forms the basis of social connection: Resonance, Regulation, and Revision. Let’s unpack these quick tings:

• Resonance discusses the idea that our brain chemistry and nervous systems are measurably affected by those closest to us and we are receiving a constant stream of verbal and nonverbal data from their body-brains which affects our body-brains. It’s described as the foundation of empathy, and gives us the sense that we ‘know’ someone and how they generally feel.

• Regulation discusses the concept that relationships have the power to stabilize and that our systems can synchronize with one another to support personality and emotional health. In other words, our physical bodies are influencing and being influenced by others with who we feel a connection. 

• Revision examines the notion that one’s relatedness can “revise” the neural code that directs the emotional life of another. Essentially, one mammal can restructure the limbic brain of another. 

As I unpacked these concepts, I had an immediate fear-based reaction to Regulation and Revision. I could see how if one was unaware of these nervous system interactions, unintented or unconscious relationships have the capacity for damaging effects. But, it also means that if we know these neurological concepts exists, we can choose healthier environments where we use these phenomenas to thrive and become antifragile. Fundamentally, as social creatures, we are constantly in relationship. We are literally never not in relationship. Whether it’s to people, places, things; we are ALWAYS in relationship.

“Because our minds seek one another through limbic resonance, because our physiological rhythms answer to the call of limbic regulation, because we change one another’s brains through limbic revision - what we do inside relationship matters more than any other aspect of human life.”

(Lewis et al., 2001)

~

I’m going to jump into a concept called Polyvagal Theory. There is so much information on this theory developed by Stephen Porges, MD, so I will keep it succinct and targeted, as this theory provides a springboard on which we can determine action-based steps towards onboarding our bodies and choosing more beneficial environments, in service of our progression along the phases of regulation. Quick nervous system recap:

Your nervous system (NS) consists of two subsystems: the Central NS (your brain and spinal cord) and the Peripheral NS (Somatic NS and Autonomic NS). The Somatic NS deals with sensory organs and the Autonomic NS deals with communication from the brain to most of your internal organs, as well as controlling unconscious processes. Unconscious as in, you’re not thinking about them. Please put a vital pin here. Housed in the Autonomic NS is the Sympathetic and Parasympathetic NSs. The Sympathetic NS activates in times of need related to stress and danger (e.g., fight-or-flight) and the Parasympathetic NS activates in the opposite way (e.g., rest-digest).

Here comes the Vagus Nerve. The vagus nerve, which has also been called the ‘wandering nerve’ or the ‘soul nerve,’ is the only cranial nerve (out of 12) that descends beyond the brainstem down to your colon. It represents the main component of your Parasympathetic NS. Your vagus nerve does A LOT considering it’s moving from the base of your brain down to your gut. If you’ve ever heard anyone talk about your gut being your second brain, this is why. This nerve carries sensory information from your throat, ears and meninges near the back of your head downward, and receives information from your internal organs in the neck, chest, and abdomen upward. As a result, it contributes to a variety of physiological processes, including heart rate, blood pressure, and digestion, and is literally a super highway of information in your body.

Breathe y’all. Seriously, if I could insert an ad here or control your eyes, I would avert them, encourage you to take a few breath cycles, and let this information wash over you. Whatever resonates will stick.

~

Polyvagal Theory (poly = many; vagal = vagus nerve) introduces us to the notion that the vagus nerve, being the main component of the rest-digest system (Parasympathetic), actually splits in two when it descends from the brainstem: Ventral Vagal and Dorsal Vagal. Ventral vagal implies the nerve runs down the ventral or anterior part of the body (the front) and Dorsal vagal down the dorsal or posterior (the back) part of the body. These 2 vagal systems, as well as the Sympathetic NS make up the 3 systems of the ‘vagal brake.’ As such, we are all capable of entering, existing, and living in 3 distinct states: Sympathetic (fight/flight), Ventral vagal (safe and social), and Dorsal Vagal (frozen/shutdown). *Side bar: I love how the Ventral vagal, being at the front of the body, requires face-to-face, 1-on-1, body to body relationship for safety and connection. Just reminds me how intimate eye contact and body facing is to any exchange, and can powerfully make someone feel seen, heard, understood, and loved. And it’s taking me years to get comfortable in that orientation, so if you shy away from that kind of direct human connection, start to notice what your default state might be.*

The major point of discovery here is that we’ve known for some time that the Parasympathetic NS is responsible for rest/digest, but this further delineation actually reveals that the Parasympathetic NS houses the capacity for BOTH immobilization and connection. Which means, just because we are not necessarily in fight or flight mode, doesn’t mean we’re in rest or digest. Many of us in actuality are in biological freeze (Dorsal Vagal). We don’t feel the adrenaline of fight or flight, but we equally do not feel the safety and connection when in Ventral Vagal.

Stephen Porges, MD, discovered that the nervous system has the capacity to detect and respond to cues in the environment before we have cognitive awareness of them and coined this capacity Neuroception. Neuroception, like the tail end of the word ‘ception’ suggests, is the body’s perception of danger or safety based on signals and cues from the environment. Because the body is doing this without us thinking about it (i.e., recall a time when you were startled by something and the body reacted before you knew what it was), our environments play a huge role in how our Autonomic NS (the one that houses the Sympathetic AND Parasympathetic NSs) receive and respond to our experiences and feelings. To begin tying this together, your environment will dictate how your body responds to a person, event, experience, and your capacity to self- and auto-regulate in an embodied way will be also impacted. Part of learning to choose your environments wisely is to learn how you become triggered into these states (e.g., Sympathetic, Ventral Vagal, Dorsal Vagal), and how to move between them efficiently, as your Autonomic NS is healthy when all states are accessible.

Here’s an idea of what it’s like to be in each state:

Ventral Vagal:

• Involves the organs above the sternum and can be viewed as the Foot Brake, where we slow down with ease and consciousness

• Connected to others and communicating well

• Ready to learn, attend, and problem-solve

• Slow heart rate, deep breathing, feeling relaxed, muscles relaxed, warm facial expressions

Sympathetic:

• Gas pedal

• Fight or flight

• Ready to attack or mobilize away from danger

• Quick to attack, blame, judge, panic, or display dissociative rage

• Heart rate and blood pressure increased, breathing is faster, tight muscles, stress chemicals flood the bloodstream, pain tolerance increases, harder to process complex emotions

• The body is always stressed in the state but we learn to ignore its signals because mentally and visually we are not necessarily seeing immediate signs of danger

• This is considered a useful state when we’re trying to get things done

• We are not meant to spend a lot of time here!

Dorsal Vagal:

• Involves the organs lower down below the heart and can be viewed as the Emergency Hand Brake, where we unconsciously arrest ourselves

• Survival mode where we feel helpless, overwhelmed, and go here when we can’t escape

• Lose track of time and memory is inconsistent and choppy

• Breathing is shallow, avoid eye contact or look down, feeling numb or hopeless, less speaking and social exchange, high pain tolerance

• Point of this state is to give us a chance to escape a bad situation if we’re hurt or die a painless death if we’re heading towards said situation

• We are not meant to spend a lot of time here either!

Big note: we can be in Sympathetic or Dorsal Vagal and still be moving our bodies, to the point where we can be in these states perpetually and yet on the outside, we’re still responding to daily expectations of our lives.

The order in which these are presented is also an important note: we experience these states along an Autonomic Ladder, that reflects a phylogenetic hierarchy (most primal response along an evolutionary trajectory). So yes, you guessed it: the Dorsal Vagal response is at the bottom of the Autonomic Ladder, in that it’s the oldest biological response to danger. Conversely, the most evolved state for us humans is Ventral Vagal, being that we are gregarious, social creatures by design. We shift between these states subconsciously with safety cues from our environment moving us up the ladder, and danger cues moving us down. Essentially, if we can give ourselves the right conditions and right environments, we can learn how to navigate the ladder and move between states consciously and efficiently. The environmental triggers that movement us along this ladder are very real, even if they’re not noticeable by others. There’s absolutely nothing wrong with any of these states and we need all of them to be whole and present.

What happens within you affects everyone around you, and ripples out to the collective consciousness.

- Panache Desai

If you’re thirsty for more information, visit https://www.yesandbrain.com/blog/improv-and-polyvagal-theory for more details on what’s happening in each state and a more in-depth explanation of this theory, including implications for trauma healing. Or, wait for a future rumination. ;) To name it simply and hold it dearly: trauma impairs the vagal brake, which is the pathway the Autonomic NS uses to send our body signals (e.g., safe to connect, get ready to fight/flight, don’t move/freeze). As such, the signals being received in individuals carrying traumatic experiences are not consistently reflective of what’s happening in the present moment. This is where we see disproportionate reactions in benign situations, because the pathways that were formed during those traumatic moments have specific physiological states and markers, and when put in a situation that has similar qualities of the traumatic event, it becomes difficult to discern in real time those previous threatening scenarios and the actual present risk, especially when the bodily signals and feelings are similar to the ones experienced in a previous traumatic event. I just want to name here: “all traumatic events are stressful but not all stress is traumatic.” The key in discerning between the two is letting the body reveals its patterns, habits, and beliefs, notice whether certain real time events evoke dramatic responses in the body, and responsibly seek support and guidance in those moments of self-inquiry if needed.

Merging the Maps of Body, Speak, Observe:

BODY: I’m first curious about how your body is feeling after receiving such an inundation of information. Bless our psyches for its capacity to tolerate deluges of information, and, how is your body feeling receiving this information? Do you feel connected? Stressed? Kinda shutdown? The biggest body takeaway from this rumination is to just notice your default state. For myself, I am defaulted to fight or flight (Sympathetic). Navigating the world in a body like mine, I am shaped to constantly seek out signals of danger, to the point that I am over-activating my system. The beauty in learning this information is that I can equally remember and sense moments when I am feeling safe and connected, and when I am numb and overwhelmed. So I offer to you, in this moment, how are you receiving the content of this post? For any of the states, try to ‘walk the cat back,’ which is an act of retracing your steps to determine the onset of a feeling or initiating event. Walk the cat back and notice what occurred in your environment that sent a signal to your body to move into a particular state. If nothing is arising relating to this content, then notice what your overall state is now in this moment: calm and relaxed, eyes poking out of your head, holding your breath?

Moving out of the two lower states (Sympathetic and Dorsal Vagal) is necessary and quite simple, so don’t despair if you sensed yourself in either of those states. Instead, try the exercises below. Of note, you cannot skip states on the ladder: if you’re in Dorsal Vagal, you have to go through Sympathetic before you can get to homebase, Ventral Vagal. Ventral Vagal is your return point at any given moment, providing the threat has dissolved. And, we don’t always want be home; we need to get stuff done! What we’re doing is creating a map so that we can return home when the time is right. Remember, you are not meant to live in the Sympathetic or Dorsal Vagal states.

To get from Dorsal Vagal (frozen) to Sympathetic (hint: movement!):

• Exercise

• Dance

• Take in cues of safety

• Orient to your environment

• Do movement similar to ‘rocking’

• Tap into the sense of smell: super fascinating, our sense of smell is the fastest way to our thinking brain, and is a powerful tool in a frozen, shutdown moment (e.g., burn incense/sage, smell food, flowers, your funky self from running around too much)

To get from Sympathetic to Ventral Vagal:

• Deep breathing

• Meditation

• Self- or co-regulation (e.g., humming, chanting, intimate connection with others through conversation)

• Orient to pleasure and joy

SPEAK: Out loud, so you can hear you, ask yourself the following 3 questions: 1) Where am I? This is in relation to your position on the ladder. Use somatic landmarks to determine your position (e.g., abdomen is gripped (Sympathetic), back feels supported (Ventral Vagal), holding my breath (Dorsal Vagal)). 2) What brings me into a Sympathetic or Dorsal Vagal state? This is an opportunity to name out loud some of the triggers in your environment that you can easily recognize are contributing to states of fight/flight or numbing and dissociation. 3) What keeps me in Ventral Vagal? This is another opportunity to name practices, items, people, environments, and situations that allow you to return home efficiently and consciously. Responding to these questions out loud allows for an embodied integration of all layers of your soma.

Another practice is to simply orient to your environment via verbally naming all that you see, hear, smell, feel, and (if applicable) taste (e.g., a previous meal, quality of the air). Orienting to your environment is a powerful practice in bringing you into the present moment, but it also allows you to objectively witness if your current environment is a source of inspiration and aliveness, or an energetic drain to your being.

OBSERVE: Take a moment to observe the environments that you are currently engaged in. Remember, your environment is not simply the physical locations, but all elements of those locations, including the people, cultural/social rules and expectations, events, and experiences. Notice the quality and texture of these environments: do these environments make you feel safe and connected? Do they encourage liberation within you? Are there unwritten social rules of urgency, diminished social engagement, and individualism? Without pressure to change anything, simply notice how these environments make you feel. Psychiatrist Mario Martinez discusses three archetypical wounds that “freeze us and force us to obey” cultural and environmental norms: abandonment, betrayal, and shame. When you consider removing or changing any particular environment, do variations of these wounds arise in you? If so, that awareness alone is an indication that you have the capacity to choose your environments carefully and wisely, when the time is right.

Works that informed this rumination include the following:

Organic Intelligence - Attunement Map: organicintelligence.org/graphs/

Book: A General Theory of Love (Lewis, Amini, Lannon, 2001)

Improv as a Healing Art: What Polyvagal Theory Teaches us about Why Improv Works: https://www.yesandbrain.com/blog/improv-and-polyvagal-theory

**schedule a complimentary un-earthing call with me here.

love love. -aa