The Polyvagal Ladder: How Our Nervous System Moves Between Safety, Stress and Shutdown
When school routines change suddenly, like during the current teacher strike, both children and adults can feel unsettled. Routines help our brains and bodies know what to expect each day, and when that structure disappears, it can create stress and frustration. Our nervous system reacts automatically to these changes, moving us into states of calm, stress, or shutdown depending on how safe we feel. The Polyvagal Ladder helps us understand these responses and notice what our bodies need to return to calm and connection.
Imagine a vertical ladder with three main levels...
Top: Ventral Vagal State Safe and Connected
Body: calm heart rate, steady breathing, relaxed muscles
Mind: open, curious, able to think clear Emotions: calm, interested, compassion
When something stressful happens such as change or uncertain events, we move down the ladder...
Middle: Sympathetic State Fight or Flight
Body: increased heart rate, faster breathing, tense muscles
Mind: focus on danger, hard to sit still, quick reaction
Emotions: anger, fear, frustration, anxiety
If stress continues and feels overwhelming, we move further down the ladder
Bottom: Dorsal Vagal State Shutdown or Collapse
Body: increased heart rate, faster breathing, tense muscles
Mind: focus on danger, hard to sit still, quick reaction
Emotions: anger, fear, frustration, anxiety
Regulation, feeling safe, and supportive connection help us move back up the ladder to the ventral vagal state
When routines are disrupted, like they are right now, it’s normal for both kids and adults to feel off-balance. Stress, irritability, or shutdown are signs that our bodies are reacting to uncertainty, not misbehaviour or weakness. These states come and go as our nervous system tries to keep us safe.
The goal isn’t to stay calm all the time, but to notice where you are on the ladder and use small, steady steps to help yourself and your family return to safety and connection.
Ways to help your family climb back up:
Keep a gentle daily rhythm. Meals, outdoor time, and bedtime at predictable times.
Pause to breathe together. Try the 4–2–6 pattern, inhale for 4 seconds, pause for 2, and slowly exhale for 6. This rhythm tells the body it’s safe and helps everyone feel calmer.
Move your bodies. Stretch, dance, or walk to release energy and reset your system.
Use the senses. Look around: notice five things you can see, four you can touch, three you can hear, two you can smell, one you can taste Create moments of connection. Share a laugh, cook, read, or simply sit together-short, positive interactions signal safety to the body.