As part of my ongoing learning journey, I’ve been immersing myself in the work of Dr Deb Dana, who has done so much to make Polyvagal Theory accessible and practical for everyday life. One idea that really stood out to me from her book was the Stretch–Stress–Survive Continuum. It’s a beautifully simple way to map how we’re feeling in any given moment, and it’s helped me understand myself – and the people around me – on a deeper level.
Let me share it with you.
Imagine drawing a horizontal line across a page.
🟢 At one end, you write Stretch – this is the place of healthy challenge. It’s when you feel slightly out of your comfort zone, but in a good way. Your brain is engaged, your energy is flowing, and you’re learning, growing, or doing something that matters to you. It’s the “this is hard but I’m managing” zone.
💛 A third of the way along the line is Savour – calm, contentment, ease. A sense of this is enough.
🟠 Two-thirds of the way along is Stress – where overwhelm starts to tip the balance, and your system feels reactive or tightly wound.
🔴 And finally, at the far end, there’s Survive – a place of collapse, shutdown, or withdrawal. This is when everything feels too much. You might feel emotionally flat, disengaged, or as if you’ve gone numb. Deb Dana would describe this as dorsal vagal shutdown – a state of physiological protection when connection feels out of reach.
We all move back and forth along this line. It’s not about staying in one place, it’s about learning to notice where you are – and understanding what helps you move gently back toward centre.
💭 Think about a time when your fight-or-flight system kicked in. Where were you on that line?
💭 Think about a time when you just couldn’t summon the energy to care. When hope felt like a foreign language. That’s probably closer to Survive.
💭 Now think of a time when life felt full but not overwhelming. When you were present, grateful, content. That’s Savour – and it’s a powerful place to rest.
For me, those savour moments often come in the quiet. I might be walking, and suddenly I’ll look up and notice the curve of the horizon. I might find myself stroking Lily, my dog, or JJ, my cat, and realise my breathing has deepened without me trying. Or I might take a couple of minutes with the Calm app – I’m a lifetime subscriber – and simply let the stillness sink in.
These aren’t grand gestures. They’re not “fixes.” But they are choices. Little invitations to return to myself.
And the more I’ve worked with this continuum, the more I’ve realised how important those small shifts are. Not just for me, but for those I support – whether that’s my son, my clients, or the horses in my care.
When we understand our nervous system and honour its messages, we create space for healing. Not overnight. Not perfectly. But with compassion and awareness.
The Stretch–Stress–Survive continuum isn’t a rulebook. It’s a map. And like all good maps, it reminds us that we can find our way – especially when we’re kind to ourselves along the way.
If you’d like to learn more about Dr Deb Dana and her work on Polyvagal Theory, I recommend exploring her website:
🔗 www.rhythmofregulation.com
And if this speaks to you, I share reflections like this each week in my newsletter. It’s a quiet space of calm, connection, and curiosity, created with the hope of supporting both you and your horse.
🌿 You’re warmly invited to join us:
www.thehorsephysio.co.uk/newsletter
With warmth,
Sue Palmer MCSP, HCPC, ACPAT, RAMP
The Horse Physio
🌟 About Sue Palmer, The Horse Physio
Sue Palmer MCSP, The Horse Physio, is an award-winning author, educator, and Chartered Physiotherapist. Sue specialises in both human health and equine well-being, with a focus on:
Her goal is to enhance performance and ensure a healthier, more comfortable life for both horses and their guardians. Sue is registered with:
✔️ RAMP
✔️ ACPAT
✔️ IHA
✔️ CSP
✔️ HCPC
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