Polyvagal Theory Part 2: Neuroception

Have you ever had that unexplainable feeling, a felt sense in your body, that a certain person or situation wasn’t good news?

An inner knowing that it might be wise to get away, choose a different path, or take an extra precaution?

It’s hard to put your finger on even why you felt that way. Yet, there was an inkling inside that this person/situation should be avoided.

Some may call it a gut feeling.

Another name for it? Neuroception.

On part 2 of our Polyvagal Theory series, we are diving into the second organizing principle of Polyvagal Theory: Neuroception.

(Remember- Polyvagal Theory is a theory of the ways that the autonomic nervous system works. When we understand this information, we no longer have to see our body and the sometimes distressing symptoms we experience as an enemy, but rather an ally.) 

Neuroception is detection without awareness.

This term, coined by Dr. Stephen Porges, describes the way the autonomic nervous system takes in information about risk and safety without awareness.

In other words- our thinking brain is not involved!

Neuroception is our internal surveillance system, constantly listening to what biological systems are doing inside the body (ex: fever, pain, physical illness), what is happening in the immediate environment, out into the larger environment (ex: dangerous person or situation), and what is happening in the relationship between people.

By processing information from the environment through the senses, the nervous system continually evaluates risk.

For example, consider how an infant coos at a caregiver, but cries at a stranger. Or how a hug from a loved one feels comforting, but an embrace from someone you do not know feels like assault.

Neuroception accurately answers the question, “In this moment, am I safe or in danger?”

The autonomic nervous system then moves into the state (fight/flight/freeze/fawn) that brings the energy needed to manage the situation effectively, which influences your emotions, behaviors, and stories. (Remember- story follows state).

Becoming aware of what happens below the surface

If you’re tired of these automatic patterns you feel stuck in- people-pleasing, leaving relationships for fear of abandonment, starting fights, experiencing hypervigilance, feeling numb, or just living in chaos- a first crucial step is making the implicit, explicit. 

In other words, bring into conscious awareness the automatic responses that are happening within your body.

Why? Because that is how you reshape your nervous system and create space for new patterns to develop.

Reshaping the autonomic nervous system involves first becoming aware of this inner experience so that autonomic patterns can become clear; can be mapped, tracked, and ultimately shaped. 

Neuroceptive mismatch

When the autonomic nervous system has been shaped in an unsafe environment (such as the case in developmental trauma/childhood abuse and neglect, for example) habitual responses that are either too much or too little are very common.

Our inability to calm our defense systems when in safe environments can lead us to interpret danger everywhere. As a result, you may live in a habitual hypervigilant, alarmed state.

On the other hand, our inability to activate defense systems when in a risky environment can lead to an inadequate response. This can result in being dulled and unaware of risks, or in high risk taking.

In fact, it is thought that faulty neuroception might lie at the root of several psychiatric disorders, including autism, schizophrenia, anxiety disorders, depression, and Reactive Attachment Disorder.

Mini Neuroception Exercise:

-Stop for a moment to notice your neuroception. Take in the environment through sight and sound. See the people and things around you.

-What are the cues of saftey and danger? Are there enough cues of safety to bring you into readiness for connection (ex: feeling open, ability to make eye contact)? Or do the cues of danger keep you ready for protection (ex: feeling guarded, closed off posture)?

-To bring discernment to the process of neuroception, use the question, “In this moment, in this place, with this person (people), is this response needed?”

Reference:

Dana, D. (2020). Polyvagal exercises for safety and connection : 50 client-centered practices. W.W. Norton & Company.

Neuroception: A Subconscious System for Detecting Safety and Threat