When we talk about the nervous system being “stuck in sympathetic activation,” what we’re really describing is a nervous system that feels unsafe and stays in a state of chronic alertness—ready for danger even when no physical threat is present. This prolonged state can show up as anxiety, panic, rumination, tension, chronic overwhelm, and difficulty calming down even in safe contexts.
At Aspen Psychology Group, we regularly support clients who feel trapped in this state of nervous system dysregulation. Understanding how to regulate the nervous system is both biological and relational. Thought leaders such as Stephen Porges, Deb Dana, Rebecca Kase, and Arielle Schwartz offer trauma-informed frameworks that help us work with the body’s alarm system in ways that feel safe, respectful, and sustainable.
1. The Vagus Nerve: Our Internal Safety Mapper
At the heart of this work is the vagus nerve, the longest cranial nerve in the body. It runs from the brainstem down through the heart, lungs, and digestive tract and carries information bi-directionally between the brain and body.
Dr. Stephen Porges’ Polyvagal Theory reframes the autonomic nervous system as not just a two-part “on/off” switch (fight/flight vs. rest/digest) but a hierarchy of adaptive responses that evolved to help mammals survive and connect.
The vagus nerve plays two major roles:
Ventral Vagal Pathway
- Promotes a sense of safety, calm, and social engagement
- Supports slow heart rate, easy breathing, relaxed muscles
- Helps us connect with others, regulate emotions, and feel grounded
Dorsal Vagal Pathway
- Engages when threat feels inescapable
- Can lead to shutdown, dissociation, and low energy
- Is not the same as rest—it’s an emergency hold state
When we talk about being “stuck in sympathetic,” we mean the system is primarily in the fight/flight mode, which is:
- Driven by the sympathetic nervous system
- Fast heart rate, shallow breathing, adrenalin release
- Designed for short-term survival—not chronic activation
2. Sympathetic vs. Parasympathetic: What’s the Difference?
Sympathetic Nervous System (SNS)
Often described as the “gas pedal,” the SNS helps us respond to danger. It prepares the body to act—run, fight, escape, defend, or push through challenges.
Symptoms of sympathetic dominance can include:
- Racing heart
- Muscle tension
- Hypervigilance
- Difficulty concentrating
- Irritability or anxiety
Parasympathetic Nervous System (PNS)
Traditionally thought of as the “brake,” the PNS helps the body rest and digest. But Porges’ work highlights two sub-systems:
Ventral Vagal (Safe & Social)
- Supports calmness, connection, relaxation
- Enables curiosity, play, social engagement
Dorsal Vagal (Freeze/Shutdown)
- Can emerge under extreme threat
- Shows as numbness, collapse, disconnection
So parasympathetic isn’t automatically “good” and sympathetic isn’t automatically “bad”—they’re adaptive responses. Problems arise when the system can’t shift effectively between states.
3. Why Does the Nervous System Get “Stuck”?
Several factors can contribute to prolonged sympathetic activation:
a. Chronic Stress
Ongoing stressors—work pressure, financial strain, caregiving, health concerns—keep the nervous system in a heightened alert mode that becomes habitual.
b. Trauma and Emotional Overload
Past overwhelming experiences can sensitize the system, so even minor stressors send the body into alarm.
c. Lack of Safe Co-Regulation
Humans regulate best through connection. When co-regulation isn’t available or feels unsafe, the body learns to regulate alone, often defaulting to sympathetic arousal.
d. Misinterpretation of Sensations
Porges and others point out that the nervous system can mistake everyday sensations (e.g., a fast heart rate) as danger cues, keeping the body in a defended mode even in safety.
If you’re experiencing chronic anxiety, overwhelm, or nervous system dysregulation, working with a therapist trained in Polyvagal-informed therapy can help.
Aspen Psychology Group offers support for individuals seeking to regulate their nervous system and restore a felt sense of safety.
4. The Goal: Return Toward Ventral Vagal Regulation
Therapeutic approaches from Dana, Kase, and Schwartz all emphasize re-establishing a felt sense of safety and expanding tolerance for activation so the nervous system can shift fluidly.
Let’s look at specific practices that support this.
5. Practices to Reset the Nervous System
Below are 7 research-informed practices that help engage ventral vagal regulation and ease chronic sympathetic activation.
Practice #1: Gentle Rhythm Breathing
Breathing slowly and evenly signals safety to the brain.
How to do it:
- Inhale for 4–5 seconds
- Exhale for 6–7 seconds
- Keep the breath smooth and relaxed
This engages the ventral vagal pathway and lowers physiological arousal. As Deb Dana teaches, we want to invite calm, not force it.
Practice #2: Safe Place Imagery (Guided Visualization)
Developed by clinicians including Arielle Schwartz, visualization activates the parasympathetic system.
Steps:
- Close your eyes (or soften your gaze)
- Imagine a place where you feel safe
- Notice the sights, sounds, smells
- Breathe into that calmness
This helps create an internal anchor of safety that the nervous system can learn to access.
Practice #3: Vagal Tone Stimulation Through Voice
Porges highlights how the vagus nerve responds to the safety cues in human voice and prosody.
Try this:
- Speak or listen to calm, rhythmic speech
- Sing or hum for 1–2 minutes
- Gentle chanting can be grounding
Your voice is a social safety signal. Even self-guided hums engage ventral vagal pathways.
Practice #4: “Pendulation” (Safe Activation Fluctuation)
A concept from Arielle Schwartz, pendulation means moving in and out of challenging sensations with awareness and safety.
Steps:
- Notice a mildly uncomfortable sensation
- Shift attention to something neutral or pleasant
- Move back and forth calmly
This builds tolerance without overwhelming the system.
Practice #5: Gentle Movement with Awareness
Rebecca Kase emphasizes that movement helps the nervous system re-pattern.
Examples:
- Slow walking with attention on feet
- Gentle yoga or stretching
- Qi Gong or Tai Chi
Movement that is mindful and slow signals to the brain that the body is not in danger.
Practice #6: Co-Regulation Through Connection
Humans are wired for social safety. Even a reassuring text, a calm conversation, or shared presence can reduce sympathetic arousal.
What to do:
- Share your experience with someone you trust
- Notice how their calm affects your body
- Practice slow breathing together
Polyvagal theory emphasizes that safe social contact is one of the strongest regulators of nervous system states.
Practice #7: Body Awareness (Tracking Sensations)
Arielle Schwartz and Deb Dana both encourage tracking physical sensations with curiosity rather than fear.
Try this:
- Pause and notice:
- Where do you feel tension?
- What’s the quality of your breath?
- Is your jaw tight, chest heavy, shoulders tense?
This isn’t analysis—it’s interoception, or gentle awareness of what’s happening inside.
6. Integrating These Practices into Daily Life
Resetting the nervous system isn’t a one-off event; it’s a practice and a skill set. Here are ways to make it sustainable:
a. Start Small
You don’t need an hour—begin with 2–5 minutes.
b. Notice Instead of Judge
Observe what’s happening without saying “good” or “bad.”
c. Use Cues
Pair a practice with something you already do:
- After brushing teeth → 3 slow breaths
- Before checking phone → slow exhale
d. Practice Before You Need It Most
Safety builds best when the system is already regulated.
7. What Progress Looks Like
When a system shifts toward ventral vagal regulation, you may notice:
- Easier calm after stress
- Less muscle tension
- Better emotional clarity
- More consistent sleep
- Improved social comfort
These aren’t instantaneous leaps—they’re gradual gains in self-regulatory capacity.
Closing Thoughts
Resetting a sympathetic-stuck nervous system is both a science and an art. It requires understanding the biology (Porges), the rhythms of safety (Dana), the body’s felt experience (Kase), and the mindful development of capacity (Schwartz).What each of these experts reminds us is that the nervous system learns from experience—especially experiences that feel safe, regulated, and connected. You can build a new pattern not by forcing calm, but by gently showing the system what safety feels like.
At Aspen Psychology Group, we specialize in trauma-informed, nervous system–based therapy that helps clients move out of chronic sympathetic activation and into states of safety and regulation. Therapy provides:
- Guided co-regulation
- Personalized nervous system mapping
- Support integrating practices into daily life
Healing happens not by forcing calm, but by teaching the nervous system—through experience—that safety is possible again.
Disclaimer: The content contained in this post is for informational/educational purposes only. It is not intended to be a substitute for professional advice, consultation, diagnosis, or treatment. Please seek the advice of your qualified mental healthcare provider in your area with any personal questions you may have.
Also, PsychologyToday.com is a great resource for finding a mental health professional in your area.