What Is Dorsal Vagal Shutdown? Signs, Causes & Gentle Ways to Reconnect

Understanding Dorsal Vagal Shutdown: A Natural Response to Overwhelm

Have you ever felt like your body just... shuts down? You might feel foggy, unmotivated, tired, numb, or emotionally disconnected. This isn’t laziness or weakness—it’s something called dorsal vagal shutdown.

This is a freeze or collapse state triggered by your nervous system when it senses extreme stress or danger. It’s your body’s built-in way of saying, “This is too much right now.” And the most important thing to know? There’s nothing wrong with you.

Your system is trying to protect you by conserving energy. In our high-paced culture that values productivity and accomplishment, you may find yourself in a chronic stress state. It may not feel like you’re allowed to slow down - but eventually your body and nervous system might put on the brakes for you. If you have a history of trauma, you may find the swings between ‘high-paced action’ and ‘collapse’ to be even more pronounced. If you identify as being a high achiever, someone who needs to be disciplined and always getting things done…parts of you might HATE when you go into this shutdown mode.

The Goal: Gentle Reconnection, Not Forcing Energy

When you’re in dorsal shutdown, pushing yourself to “snap out of it” or “just be productive” can actually make things worse. Your system will continue to sense that you’re in danger of overloading and will clamp down on the brakes even harder.

Instead, the goal is gentle, compassionate reconnection—helping your nervous system feel safe again. This takes time, care, and small, manageable steps.

Even 1% more energy or connection is real progress.

Somatic Practices to Ease Out of Freeze or Collapse

These simple practices support your body in moving out of shutdown, gently and safely:

1. Visualization: Reconnect with Your Authentic Self

Try a guided visualization where you picture yourself feeling grounded and most like “you.” This can help spark a sense of safety and familiarity.
👉 Find a recording here.

2. Small Somatic Movements for Nervous System Regulation

• Orienting Exercise: Slowly look around your space. Let your eyes land on something neutral, safe, or interesting. Then notice what you hear, close by and far away.
  👉 Try a guided version here

• Gentle Rocking: Rock your torso or hips slowly while seated.

• Stretching: Try soft, rhythmic movements like cat-cow, shoulder rolls, or flexing and pointing the feet.

• Humming: Hum gently for a few seconds, then pause and notice how you feel.

These micro-movements can help signal safety to your body.

3. Grounding and Sensory Awareness Techniques

Reconnect to the present moment through tactile, sensory experiences:

• Hold a warm cup of tea or a cold glass of water

• Wrap up in a soft blanket

• Walk barefoot on natural textures like grass or carpet

These simple sensations help anchor your body in the here and now.

4. Co-Regulation: Support Through Connection

Even when you're alone, you can mimic the soothing effects of connection:

• Listen to emotionally resonant music (LoFi is a great starting point)

• Speak kindly to yourself out loud—as if you were comforting a friend

These cues of safety and warmth can help regulate your nervous system gently.

Next Steps: Nourishment, Not Productivity

When you begin to feel a small lift in energy, the next step isn’t to “catch up” or dive into tasks. It’s to nourish yourself, not perform.

Try one manageable, nourishing activity like:

• Making a simple snack

• Sending a short voice memo to a friend

• Taking a slow, 3-5 minute walk

Avoid pushing into productivity or overthinking the state. This is about gentle aliveness, not performance.

Final Thoughts: There’s Nothing Wrong With You

Dorsal vagal shutdown is a natural part of the nervous system’s defense response. If you’re experiencing it, it means your body is doing its best to protect you.

Instead of pushing through, try softening. Take small steps. Let your system know it’s safe again.

If you’d like support helping your body to find new ways to manage stress and move through old trauma patterns, somatic trauma therapy might be a great fit for you. I provide counselling for clients online across BC, and in-person in Squamish, British Columbia.