Have you ever walked into a room and felt uneasy without knowing why? Or instantly relaxed around someone you just met? Those moments aren’t random; they’re guided by something called neuroception, a process that happens deep within your nervous system.

Coined by Dr. Stephen Porges, the founder of Polyvagal Theory, neuroception describes how our nervous system automatically scans our environment and the people in it for signs of safety, danger, or life threat. This happens below conscious awareness, influencing our emotions, behaviors, and even physical sensations long before we have words for what we’re feeling.

The Three States of Neuroception

According to Polyvagal Theory, our autonomic nervous system (ANS) has three main states, each linked to a different level of safety or threat detection:

Safety and Connection (Ventral Vagal State)

When our body senses safety, we feel calm, curious, and connected. Our breathing is steady, our voice sounds warm, and we’re open to social engagement. This is the state where healing, learning, and creativity thrive.

Mobilization (Sympathetic State)

When neuroception detects possible danger, our body prepares for fight or flight. Heart rate increases, muscles tense, and our attention narrows. This isn’t bad it’s protective but if we stay in this state too long, it can lead to chronic anxiety or irritability.

Immobilisation (Dorsal Vagal State)

When the body perceives extreme threat and escape seems impossible, it may “shut down.” This can look like numbness, fatigue, or disconnection. It’s the body’s way of conserving energy and surviving overwhelm.

Why Neuroception Matters in Therapy

Understanding neuroception helps both therapists and clients make sense of emotional reactions that might otherwise feel “irrational.” 

For example: A client might know they’re safe in therapy but still feel tense or guarded. Or someone with trauma might misinterpret neutral cues (like a tone of voice or facial expression) as threatening. 

A person with autism may have a more sensitive or less flexible neuroceptive system, making certain environments or social signals feel unsafe.

By recognizing that these responses come from the body’s automatic safety system not from weakness or willpower we can approach them with more compassion and curiosity.

Supporting a Sense of Safety

Therapy often focuses on helping the nervous system experience safety again. This can happen through:

Regulation practices like deep breathing, grounding, or gentle movement.

Co-regulation, where another person’s calm presence helps your nervous system settle.

Mindful awareness, learning to notice bodily cues without judgment.

Environmental adjustments, such as reducing sensory overload or creating predictable routines.

The goal isn’t to “get rid of” neuroception but to work with it to teach your body that safety can be felt again.

Neuroception reminds us that healing starts in the body. When we understand how our nervous system constantly works to protect us, we can begin to respond with patience and care rather than frustration. Whether you’re navigating trauma, stress, or everyday challenges, tuning into your body’s cues can open a path toward safety, connection, and resilience.