The Science Behind Shift

Every technique in Shift is backed by neuroscience research and clinical evidence.

Polyvagal Theory

Developed by Dr. Stephen Porges, polyvagal theory explains how your nervous system has three states:

Ventral Vagal

Safe, social, calm. This is your baseline when regulated.

Sympathetic

Fight or flight. Activated during panic, anxiety, anger.

Dorsal Vagal

Freeze, shutdown. Happens when overwhelmed or traumatized.

Shift's 5 modes are matched to these nervous system states. When you're in sympathetic activation (spiraling, raging), Shift gives you techniques proven to bring you back to ventral vagal (calm).

Somatic (Body-Based) Regulation

Your nervous system lives in your body, not just your mind. That's why "just think positive" doesn't work during a panic attack.

Somatic therapy focuses on body-based regulation:

  • Breathing: Box breathing activates the vagus nerve to calm sympathetic arousal
  • Movement: Physical release techniques discharge stored activation energy
  • Sensation: Grounding exercises anchor you to the present through your senses
  • Posture: Body position affects nervous system state (e.g., power pose vs. curled up)

DBT & Emotion Regulation

Dialectical Behavior Therapy (DBT), developed by Dr. Marsha Linehan, teaches emotion regulation skills. Shift incorporates:

TIP Skills (Temperature, Intense Exercise, Paced Breathing)

Used in Shift's Frozen and Raging modes. Cold exposure and movement shift physiological arousal quickly.

Grounding Techniques

5-4-3-2-1 method pulls you out of rumination and flashbacks by anchoring to present sensory experience.

Opposite Action

When stuck or frozen, micro-movements activate the opposite of paralysis.

Neuroscience Research

Brain imaging studies show what happens during dysregulation:

  • Amygdala hijack: During panic, your amygdala (fear center) takes over. Prefrontal cortex (thinking brain) goes offline.
  • Why coping skills fail: You can't access learned skills when your prefrontal cortex is deactivated.
  • Bottom-up regulation: Body-based techniques (breathing, movement) bypass the thinking brain and regulate directly.
  • Vagus nerve stimulation: Deep breathing, humming, and cold exposure activate the vagus nerve to calm the nervous system.

That's why Shift is auto-guided. Your brain is offline during crisis. The app does the thinking for you.

Research References

Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. W.W. Norton & Company.

Linehan, M. M. (2015). DBT Skills Training Manual (2nd ed.). Guilford Press.

Van der Kolk, B. (2014). The Body Keeps the Score: Brain, mind, and body in the healing of trauma. Viking.

Levine, P. A. (2010). In an Unspoken Voice: How the body releases trauma and restores goodness. North Atlantic Books.

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