The Ventral Vagal State: Your Biological Foundation for Connection, Creativity, and Peak Performance

In our fast-paced, achievement-oriented world, we've come to normalise a state of constant alertness. We celebrate the hustle, the grind, the ability to push through exhaustion. Yet what if our most productive, creative, and connected state isn't one of high alert, but rather one of profound safety?

As a Somatic Trauma Coach and Family Constellations Facilitator, I've witnessed remarkable transformations when clients discover how to access their ventral vagal state, the biological foundation for everything we truly desire: creativity, connection, clarity, and sustainable productivity.

What is the Ventral Vagal State?

The ventral vagal state is our most evolved nervous system state, characterised by a sense of safety, connection, and social engagement. When we're in this state:

• Our facial expressions are animated and responsive

• Our voice has prosody and warmth

• Our breathing is full and easy

• Our heart rate variability is high (a key marker of health)

• Our digestion functions optimally

• We feel present, curious, and open

Neurophysiologically, this state is governed by the ventral branch of the vagus nerve, the most recent evolutionary development in our autonomic nervous system. It enables complex social behaviours, nuanced communication, and the ability to co-regulate with others.

The ventral vagal state isn't something we need to achieve. It's our natural home state, our birthright. Yet for many high-achievers, it remains frustratingly elusive.

Why the Ventral Vagal State Matters for Performance

Contrary to popular belief, our best work doesn't come from stress and pressure. Research consistently shows that our most innovative thinking, clearest decision-making, and most effective leadership emerge from a state of regulated calm, the ventral vagal state.

When we're in ventral vagal:

• Creativity flows naturally: The prefrontal cortex (our "thinking brain") works optimally, allowing for novel connections and insights.

• Decision-making improves: We can integrate intuition with analysis, rather than being driven by reactivity.

• Relationships deepen: We naturally attune to others, creating psychological safety that enhances collaboration.

• Productivity becomes sustainable: We work from a place of engaged flow rather than adrenaline-fuelled pushing.

One client, a tech executive who prided herself on her ability to "power through" challenges, discovered that her most innovative solutions emerged not during late-night work sessions, but after implementing regular ventral vagal practices. "I used to think relaxation was the enemy of achievement," she shared. "Now I understand it's the foundation."

The Science Behind Safety

What makes the ventral vagal state so powerful is that it signals to our entire system that we're safe. When our body perceives safety, it can allocate resources to restoration, creativity, and connection rather than survival.

Safety isn't just the absence of threat. It's an active, positive state with distinct biological markers:

• Increased heart rate variability

• Balanced immune function

• Optimal hormone regulation

• Enhanced neural integration

• Improved cognitive flexibility

These physiological changes create the conditions for peak performance and wellbeing. Yet many of us have forgotten what genuine safety feels like in our bodies, having normalised a state of chronic vigilance.

Common Barriers to Ventral Vagal

If the ventral vagal state is our natural home, why do so many of us struggle to access it? Several factors create barriers:

1. Chronic Workplace Stress

Modern work environments often inadvertently trigger threat responses through:

• Constant digital connectivity

• Unpredictable demands

• Evaluation anxiety

• Social hierarchies that feel unsafe

• Pace that exceeds our biological capacity

2. Unresolved Trauma

Past experiences of threat or overwhelm shape our nervous system's default patterns. Even when the external threat is gone, our body may continue responding as if danger is present.

3. Cultural Messaging

We're surrounded by messages that normalise and even glorify stress:

• "No pain, no gain"

• "Sleep when you're dead"

• "Push through the discomfort"

These messages disconnect us from our body's wisdom and natural rhythms.

4. Digital Overwhelm

Our devices keep our nervous systems in a state of constant alertness through:

• Unpredictable notifications

• Information overload

• Comparison triggers on social media

• Boundary erosion between work and rest

5. Gender-Specific Challenges

Women often face additional barriers to accessing ventral vagal due to:

• Societal expectations of caregiving and emotional labor

• Vigilance required in male-dominated workplaces

• Tendency to prioritise others' needs over internal cues

I've noticed this particularly with female clients who were parentified at a young age—made to take on adult responsibilities and caregiving roles before their nervous systems were developed enough to handle such demands. This creates a pattern of chronic vigilance that can persist throughout adulthood.

Practical Techniques to Access Ventral Vagal

The good news is that we can deliberately cultivate access to our ventral vagal state through specific practices:

1. Breath Work for Vagal Tone

The breath directly influences vagal tone—the strength of our vagus nerve response. Try this simple practice:

• Inhale for a count of 4

• Hold gently for a count of 2

• Exhale slowly for a count of 6

• Hold gently for a count of 2

• Repeat for 1-2 minutes

The extended exhale activates the parasympathetic nervous system, supporting ventral vagal regulation.

2. Social Engagement Cues

Our nervous systems co-regulate through specific social cues:

• Warm eye contact

• Genuine smiling

• Prosodic voice (varied pitch and rhythm)

• Head tilting (signalling interest)

• Orienting toward others

Even in virtual meetings, deliberately using and seeking these cues can help maintain ventral vagal connection.

3. Environmental Adjustments

Our surroundings profoundly impact our nervous system state:

• Incorporate plants and natural elements

• Adjust lighting (natural light when possible)

• Reduce background noise

• Create visual order

• Include comfort objects that signal safety

4. Micro-Moments of Connection

Brief, authentic connections can shift our state:

• A genuine exchange with a barista

• A moment of eye contact and smile with a colleague

• A brief check-in with a friend

• A few seconds of appreciation for something beautiful

These moments, though brief, can interrupt patterns of disconnection and support ventral vagal tone.

5. A 60-Second Meeting Practice

Before important meetings or conversations, try this quick regulation practice:

• Take three deep breaths with extended exhales

• Feel your feet on the ground

• Notice three things you can see

• Soften your facial muscles and jaw

• Set an intention for how you want to show up

This brief practice can shift your state and transform the quality of your interactions.

Building Vagal Tone: A Client's Journey

One of my clients, a senior manager at a consulting firm, came to me struggling with chronic anxiety and imposter syndrome despite her exceptional qualifications. Through our work together, she discovered that her nervous system was stuck in a pattern of sympathetic activation (fight/flight) from years of pushing herself to prove her worth.

We began with simple practices to build her vagal tone—the capacity to access and maintain her ventral vagal state. Within weeks, she noticed significant changes:

• Her sleep improved dramatically

• Decision-making became clearer and more intuitive

• Team meetings felt energising rather than depleting

• Her creativity resurfaced after years of feeling blocked

• Relationships with colleagues and family deepened

"I used to think my anxiety was just part of who I am," she shared. "Now I understand it was my nervous system trying to keep me safe in the only way it knew how. Learning to regulate has changed everything—not just how I feel, but how I lead and connect with others."

The Leadership Dimension

For those in leadership positions, operating from the ventral vagal state transforms not just your experience, but your entire organisation. Leaders in ventral vagal naturally:

• Create psychological safety for their teams

• Model sustainable high performance

• Make decisions from clarity rather than reactivity

• Foster innovation through their presence

• Build authentic connection with team members

Research from Google's Project Aristotle identified psychological safety as the single most important factor in team performance. Leaders who understand and embody ventral vagal principles naturally create this safety through their regulated presence.

Your Invitation to Deeper Connection

Building vagal tone and accessing your natural state of connection, creativity, and calm isn't a luxury—it's essential for sustainable success and wellbeing in our complex world.

If you're ready to transform your relationship with stress and access more connection, creativity, and calm, I invite you to join my Self Healer Tribe. This supportive community offers exclusive content designed to help you regulate your nervous system and transform your personal and professional life.

For those seeking more personalised support, my Intensive 1:1 Somatic Coaching Partnership provides dedicated guidance to develop your capacity for regulation and presence.

This blog post is based on the second episode of my podcast series "Heal Your Past Master Your Future," where I explore the ventral vagal state in depth. Listen to the full episode for more insights and practical techniques.