Navigating Your Nervous System: The Polyvagal Ladder vs. The Window of Tolerance
Please note that this blog post reflects the author’s perspective is not a substitute for individual therapy or support. If you need immediate support, please connect with your local crisis support (such as calling or texting 9-8-8 within Canada) or emergency services (such as 9-1-1).
In my last post, we explored the concept of the Window of Tolerance, a framework that helps us understand our capacity to manage stress, stay present, and take action in the direction of what’s important to us. Today, I want to introduce you to a complementary tool: the Polyvagal Ladder.
Like the Window of Tolerance, it offers valuable insights into how our nervous system responds to the world around us. While the Window of Tolerance focuses on the range in which we can experience daily life without feeling overwhelmed, the Polyvagal Ladder illustrates how we move through different states of vigilance, disconnection, and safety.
The Basics of the Polyvagal Ladder
The Polyvagal Ladder, rooted in Dr. Stephen Porges’ Polyvagal Theory, maps out three primary states of the nervous system:
Ventral Vagal State – Safety and Connection: At the top of the ladder, this state represents feelings of safety, connection, and social engagement. When we’re here, we feel calm, curious, and capable of forming meaningful relationships. For example, someone in the ventral state might feel at ease sharing a laugh with a friend or engaging in a creative hobby.
Sympathetic State – Fight or Flight: In the middle of the ladder, this state is activated when we perceive danger. It’s our body’s way of preparing to respond to threats. We may feel anxious, restless, or angry. For instance, someone experiencing anxiety might find themselves constantly worrying about what others think of them, while a person dealing with trauma might feel hypervigilant in crowded spaces.
Dorsal Vagal State – Shutdown: At the bottom of the ladder, this state occurs when we feel overwhelmed by danger or stress. It’s a survival mechanism characterized by withdrawal, numbness, or a sense of disconnection. A person caught in people-pleasing tendencies, for example, might enter a dorsal state after repeatedly suppressing their own needs to avoid conflict, eventually feeling emotionally drained and detached.
Our nervous system naturally moves us up and down the ladder throughout the day as we respond to different internal and external cues. This ebb and flow is part of being human.
However, when we’ve experienced trauma, these shifts can feel more intense and harder to manage. In times of danger or threat, our nervous system adapts to protect us—an essential survival mechanism. But what helped us navigate unsafe situations can sometimes create challenges in everyday life, especially when we’re no longer in danger. Our nervous system can continue to hold protective patterns that can leave us feeling confused, stuck, or out of sync with ourselves and others.
It’s also important to note that the same protective pattern may lead to different responses in our nervous system, depending on the context of our situation. For example, one person may notice that they engage in people pleasing in some relationships when they are feeling numb and disconnected and are within a shutdown state. However, that same person may notice that in a different context, the pattern of people pleasing may connect to feelings of anxiety and worry, driven by a fear of conflict or a need to anticipate and meet others’ expectations.
Using the Polyvagal Ladder in Your Healing Journey
Understanding where you are on the Polyvagal Ladder can empower you to take steps toward regulation. Here are some practical ways to apply this concept. Remember – all of these steps are simply an invitation – listen to your body and give yourself permission to pause at any time or to seek support in your exploration.
Identify Your State: Notice how your body feels and what thoughts or emotions are present. Are you feeling connected and calm (ventral)? Restless and activated (sympathetic)? Or detached and numb (dorsal)? For example, if you find yourself worrying excessively about how others perceive you, you might be in a sympathetic state. If you’re avoiding social interactions altogether, you might be in a dorsal state.
Engage in State-Specific Practices: The practices that help us move from state to state will depend on the specific patterns that our nervous system holds. It can be helpful to work with a therapist or trusted support to help you notice what works for you. Here are some examples
To Climb from Dorsal to Sympathetic: Gentle movement, like stretching or walking, can help reignite a sense of energy. For a person stuck in a people-pleasing cycle, this might involve setting a small boundary and noticing how it feels to take action for yourself.
To Move from Sympathetic to Ventral: Practices like deep breathing, grounding techniques, or connecting with a safe person can promote calmness and connection. Someone managing trauma might find comfort in holding a soft object or focusing on the rhythm of their breath to feel more present.
To Sustain Ventral: Engage in activities that bring joy or relaxation, like spending time in nature, listening to soothing music, or practicing mindfulness. For example, journaling about what you’re grateful for can help maintain a ventral state.
Practice Self-Compassion: Remember, moving up the ladder takes time and patience. Each small step is a sign of progress. Give yourself permission to pause. If things feel overwhelming, that is a good sign that it may be helpful to pause and get support from a professional such as a therapist.
Comparing the Polyvagal Ladder and the Window of Tolerance
Both the Polyvagal Ladder and the Window of Tolerance provide frameworks for understanding our nervous system, but they offer different perspectives:
Focus on States vs. Capacity: The Polyvagal Ladder emphasizes the specific states of the nervous system (ventral, sympathetic, dorsal), while the Window of Tolerance highlights our emotional bandwidth and the limits at which we begin feeling overwhelmed.
Dynamic Movement: The Polyvagal Ladder illustrates the directional shifts between states, much like climbing up or sliding down. In contrast, the Window of Tolerance is more about building our emotional muscles to increase our capacity to be present with different feelings without reacting from a place of survival response.
Trauma and Recovery: Both frameworks help us understand how trauma can attune our minds and bodies to a goal of protection at all costs, making it more difficult to not feel overwhelmed in everyday life. While the Window of Tolerance shows how we might swing between hyperarousal and hypoarousal, the Polyvagal Ladder adds a layer of depth by explaining the nervous system’s hierarchical responses to threat.
Choosing the Right Tool: Integrating the Ladder and the Window
Here’s the wonderful thing: there’s no right or wrong framework to use. The key is to notice which tool resonates more with you. Some people might find the Window of Tolerance more helpful for recognizing their capacity to manage stress in the moment, while others might appreciate the Polyvagal Ladder’s focus on specific states of the nervous system.
What feels most helpful may vary in different moments and situations.
For example, if you’re preparing for a challenging conversation and want to check your readiness, the Window of Tolerance might help you gauge if you’re within your emotional bandwidth, or if you are overwhelmed and need support or time. Alternatively, if you’ve been feeling stuck or disconnected, the Polyvagal Ladder might clarify which state you’re in and guide you toward practices to shift upward into a feeling of connection.
When we combine the Polyvagal Ladder with the Window of Tolerance, we gain a richer understanding of our emotional and physiological experiences. The ladder helps us pinpoint where we are, while the window shows us how much room we have to navigate before feeling dysregulated. Both frameworks can be situationally helpful and are worth exploring to see how they complement your journey.
Moving Forward
Just as the Window of Tolerance reminds us that growth involves expanding our capacity for stress, the Polyvagal Ladder shows us how to climb back to a place of safety and connection. Neither framework is about achieving perfection or avoiding stress entirely—they’re about learning to navigate life’s challenges with curiosity and compassion.
For example, if you’re someone who tends to people-please, understanding these concepts might help you notice when your nervous system is signaling overwhelm and gently guide you toward more balanced interactions. Similarly, if anxiety or trauma feels all-consuming, these tools can provide a sense of clarity and direction.
Remember, there’s no single path to healing. Some days, one framework might resonate more than the other, and that’s okay. It’s about discovering what works best for you in the moment and giving yourself permission to adapt.
As always, you don’t have to climb the ladder alone. If you’d like support in understanding your nervous system and building strategies for regulation, I’m here to help. Together, we can create a pathway toward healing that feels both manageable and meaningful.
About the author
Sabrina Sibbald (MSW, RSW) is a Registered Social Worker and Psychotherapist. She supports adults in Burlington, Toronto, and across Ontario to overcome anxiety, people pleasing, and trauma so they can move forward in a way that feels true to who they are.
References
Dana, D. (2018). The Polyvagal Theory in Therapy: Engaging the Rhythm of Regulation. Norton Professional Books.
Ogden, P., Minton, K., & Pain, C. (2006). Trauma and the Body: A Sensorimotor Approach to Psychotherapy. W. W. Norton & Company.
Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. W. W. Norton & Company.
Siegel, D. J. (1999). The Developing Mind: How Relationships and the Brain Interact to Shape Who We Are. Guilford Press.
Van der Kolk, B. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Penguin Books.
