Developing emotional resilience pt 1 the evolutionary brain

Developing and Integrating the Body - Heart- Mind Connection
Peter Creagh, Trainer, Supervisor and BACP Registered Counsellor MBACP (Accredited) UKRC Registered
Independent Counsellor, Member of the UKASFP and Member Chartered Institute of Personnel and
Development email: - petercreagh43@virginmedia.com
Developing Emotional Resilience-
Part 1- The Evolving Brain
NB- If delivered as part of Workshop, these notes will have supporting experiential practices.
Introduction This is a special note designed primarily to support a 2 /3 Day
Workshop on Mindfully Developing Emotional Resilience. It supports two specific
sections of the Slideshow that accompanies the Workshop. These are:
a. Part 1: The Triune Brain and its development into a Five Brain Model. (Day1)
b. Part 2: The importance of Dan Siegal’s concept of a Window of Tolerance and
how this aids our understanding and practice of simple Mindful Practices that build
Emotional Resilience and thus widen our Window of Tolerance. (Day 2/3)
These will be issued as two handouts
Part 1- The Evolving Brain – Important Aspects
Dr Paul Maclean (1913-2007), a leading neuroscientist, developed
the famous Triune Brain theory for understanding the brain in terms
of its evolutionary history. It can be a useful 'model' that assists in
the development of our understanding of the extraordinarily complex
evolution of the brain. According to this theory, three distinct brains
emerged successively during evolution and now co-inhabit the
human skull. These 3 Brains are referred to as the, old brain ***
(Reptilian), midbrain (Emotional or Limbic) and the new brain (Thinking or Neo-cortex
with its two hemispheres).
***NB - Old Brain can also include parts of midbrain
These three parts of the brain do not operate independently. They have established
numerous neuro pathways through which they influence one another. This interplay of
memory and emotion, thought and action are the foundation of a person’s individuality.
The Triune Brain theory leads to a better understanding of the survival instinct such as the
Fight -Flight -Freeze response and its ability to override the more rational, reasoning,
compassionate, imaginative, and intuitive cortex.
1. Old or Reptilian Brain (Reptilian or Lizard Brain made for Safety & Survival)
The oldest of the three is basically the Autonomic Nervous System (ANS). This has two
wings, the Sympathetic Nervous System (SS) and the Para-Sympathetic Nervous
System (PNS). The SNS is our emergency braking system that, if Hyper- aroused, puts
our body into Fight-Flight mode. Whilst the PNS is our rest, relax, digest system.
However, if Hypo-Aroused, the Dorsal wing of the Vagus Nerve (running off the PNS) can
put us into Freeze Mode and total shut-down.
The Reptilian Brain is mostly instinctual and governs organ functioning and physical
survival. Although it is reliable it tends to be somewhat rigid and compulsive. It controls the
body's vital functions such as heart rate, breathing, body temperature and balance. Our
reptilian brain includes the main structures found in a reptile's brain: the brainstem and the
cerebellum which feed serotonin and dopamine to other parts of the brain.

Limbic System (Mouse Brain made for Satisfaction)
The Limbic System is also mainly instinctual. This brain emerged in the first mammals and it
is the seat of the value judgments that we (often unconsciously) make and these exert such
a strong influence on our behaviour. It can record memories of behaviours that produced
agreeable and disagreeable experiences, so it is responsible for what are called emotions
in human beings and is central to motivation. The main structures of the limbic brain are
the hippocampus, the amygdala, and the hypothalamus.
The Hippocampus is used to form new memories and to store long term memories. This
enables it to detect perceived ‘threats. It has receptors for the stress hormone cortisol.
Under stress it is impaired and thus it is difficult for us to access long-term memory.
The Amygdala (2 of - Left & Right) is often termed the Brain's 'smoke detector'. It fires up
if it senses any threat (real or imagined) and activates the Flight-Fight or Freeze response.
The latter of these is initiated in extreme emergency and only after Fight Flight fails to
manage the ‘threat’. Many people who were abused in childhood have an enlarged
Amygdala and perceive danger even when there is none and thus can easily exit into either
Hyper-Arousal (Fight- Flight) or Hypo- Arousal (Freeze – Shutdown).
The Hypothalamus keeps the body regulated and in its normal (neutral) state. e.g. If you
are hot it causes you to sweat. It secretes Oxytocin (the 'cuddle' hormone) during nursing,
sex and romance. It works closely with the pituitary gland, which makes endorphins. In
stressful situations the Hypothalamus signals both the adrenal gland and the ANS. It is
highly susceptible to negative thinking and can signal 'danger' even if all is OK in the
outside world.
Neo-cortex (Monkey Brain made for Connection)
This first assumed importance in primates, with a large part devoted to connection with
others of their species. This has evolved and has culminated in the human brain with its two
large cerebral hemispheres that play such a dominant role. These hemispheres have been
responsible for the development of human language, abstract thought, imagination, and
consciousness. The neo-cortex is flexible and has almost infinite learning capabilities. The
two hemispheres (normally & roughly correct) work as follows: Left Brain – Thinking &
Reasoning & Logic and Right Brain – Emotional Connection, Caring, Compassion
and Intuition.
In our species a later and very important evolution was the development of the Pre-Frontal
Cortex (PFC). This is an important evolutionary development with amazing qualities. It is
located at the front of the Neo-Cortex where our forehead is. In humans it can comprise
between 25 and 35% of the upper brain and is the most advanced and complex part of the
brain. It has many important 'control functions' nine of which are the subject of a separate
note. (and training). It is often referred to as the 'Controller' and its nearest comparison is
the Central Processing Unit of an advanced computer. It can operate on the Limbic Brain
to calm it down and thus is used, in what is referred to a 'Top Down ' Control, to calm the
Limbic brain. This is the basis of many Mindful Practices that operate at the higher level.
These can be combined with Bottom –Up Control Practices that provide powerful control
over many of the major Mental Health Issues E.g. Addiction, Anger, Anxiety, Depression,
Panic, Guilt, Shame, etc.

A Useful Summary of the Triune Brain. (Adapted from the work of Dr Rick Hanson)
The picture below contains a useful summary of all three major evolutionary areas of the
Brain.
Final Note on Triune Brain
Later and more recent thinking has led to the concept of a Five Brain Model. The Triune
Brain, the PFC and the Heart. The PFC is so powerful and central to emotional control,
that it requires consideration on its own. Also, there is growing research that shows the
importance of both the body and heart and their connection with the Triune Brain. This is
where strategies that assist a Body- Heart-Mind connection (and in that order) are so
powerful. Many of these are connected to Focusing, Awareness and Mindfulness.
All 5 ‘Brains’ work together to form an extraordinarily complex and extraordinary brain that
informs consciousness. They can either work in Reactive or Responsive Mode (RED Brain
or Green Brain). Modern life requires less re-action and more response. The purpose of
all Heart – Mind -Body Practices, which are also Mindful Practices, is to enable us to
develop the ability to Respond in the present Moment and thus make wiser and more
discerning choices. Many of our Mental Health issues are based in a ‘difficult’ Past (often
referred to as the ‘Presenting Past) or an ‘anxious’ Future. Thus, they most often are not
related ‘directly’ to the Present Moment but certainly influence and impact in our Present
Moment.
It is helpful to explore how the theory of the Triune Brain can be applied to aid our
understanding of the Window of Tolerance (W.O.T). This will be done in Part 2 of this series
of notes. This will explore how the W.O.T can inform Mindful Practices that can build
Emotional Resilience and assist in managing the various impacts of both Hyper-Arousal
and Hypo-Arousal e.g., Trauma, Anger, Anxiety, Fear, Panic, Depression, Self-Harm etc.
However, before that, let us end this Part 1 with a look at another helpful model, namely our
Three Modes of Emotional Regulation.

Emotional Regulation: -THREE SYSTEMS OF RESPONSE
NOTE - The following brief section is based on an integration of ideas and concepts from, Rick
Hanson (2009) with input from both Dr Dan Siegal (2011)– the developer of Mindsight – and Dr Paul
Gilbert (2010) – the developer of Compassion Focused Therapy. In addition, it is related to Stephen
Porges’ Polyvagal Theory (the subject of a separate note) which has wide implications for the
treatment of Trauma and its many resultant emotional issues.
The Triune Brain Model is a simple outline of an extremely complex brain. Nonetheless it
provides a good foundation for understanding how the Brain has evolved with a natural
tendency to seek both protection and safety and the necessary ‘drive’ to live, thrive and
improve on life. In short, we are ‘programmed’ for, safety, survival, reproduction and
improving life. So how do we ‘live-out’ this ‘programming’ in our modern world and how can
we both engage with our environment and respond to life in its, Physical, Intellectual,
Emotional and Social dimensions. How indeed do we become holistic P.I.E.S people?
A helpful model that could answer these questions can be seen in Paul Gilbert’s 3 Modes of
Response that involve three inter-related Systems. If we return to the Triune Model and
Siegal’s concept of the Upstairs and Downstairs Brain, we can (very roughly and
simplistically) see the following ‘story’ of the long and evolutionary development of the
Human Brain:
a. Downstairs Brain Our Downstairs Brain is focused mainly on survival, safety,
protection and re-production. These functions are mainly activated by the Old Brain,
dominated by our ANS - and the Limbic System and parts of the Neo-Cortex.
It is primarily involved with three functions: our emotions, our intrinsic behaviours and
our deep need for connection and relationships
b. Upstairs Brain Our Upstairs Brain is comprised mainly of the Cortex – with its two
hemispheres - and the PFC. The latter is an amazing evolutionary adaptation by
our Human Species.
This ‘brain’ is involved in Planning, Reasoning, Imagination and Rumination, plus the
ability to exercise ‘top-down’ control over the Emotional Brain. The latter is largely
‘controlled’ by the PFC.
As we will discover later, our tendency towards ‘rumination’ can be problematic. It
is one of the 3 main root factors that lead to what is termed ‘vicious negative
cycles’ and these are the root of many of the mental health issues that all people
can ‘struggle’ to manage, soothe and eventually limit or overcome.
We can now begin to look at how all this can lead into Gilbert’s Theory of the 3 Modes of
Response. This ‘model’ along with the Triune Model, provides a ‘theory’ that combines both
a ‘Horizontal Integration’ (across both the Left & Right Brain hemispheres) and a ‘Vertical
Integration’ (Body-Heart – Brain). This presents a more cohesive and useful model of the
integration of Body- Heart and Mind and thus can better inform useful Practices and
Strategies for balancing the Body-Psyche.

1.THE THREAT SYSTEM
‘I have had a lot of worries in my life, most of which never happened’ Mark Twain
The Threat System is an almost totally automatic Protection System, common to all living
things. It is the most basic Brain Function and is designed to protect us and keep us safe
and is informed by two basic inputs. These are:
a. Our Senses (5 main ones) that give us input from the ‘real’ world; real because they
operate in real-time i.e. the present moment. ***
b. The Mind - This is more problematic as it involves memories, predictions, thoughts
(both real and ruminating), visions, predictions, stories (personal and handed down
by upbringing, culture, epigenetics etc).So, very often the information it feeds is a
mere’ construction’ which can be false.
*** A 6th
Sense is often referred to as our ‘gut sense’. This can be felt in the body and is
connected to our human ability for imagery and imagination. This is a ‘sense’ that many
somatic, mindful and compassion based therapeutic Practices utilise and tap into.
Consequently, our threat system can receive either accurate and real information or unreal
and inaccurate information (mainly from the Mind). Our evolutionary journey has resulted in
a natural ‘fail safe’ tendency to over-estimate threat. Many experts contend that over 90%
of our anxieties are ‘unreal’ and some Mindfulness Teachers put it as high as 98%!
A summary of the THREAT
SYSTEM is shown opposite. It is
driven by both the Brain Stem and
Limbic or Emotional Brain and
particularly by the Amygdala- the
Brain’s ‘Smoke Detector’. These
are informed by our Mind &
Senses and mainly impact the
Sympathetic ‘wing’ of our
Autonomic Nervous System.
It initially activates the Fight:
Flight Option which is an
automatic, evolutionary and
necessary response. If that fails, it
falls back on a secondary
response mainly Inhibition and
submission or freeze (PNS).
Some of the main emotions (body based) and feelings that underpin this system are:
Anxiety, Anger, Panic, Guilt, Shame and Sadness. These are inevitable and necessary
emotions designed to fulfil the underlying ‘rationale’ of our Threat Protection System.
However, our ancient Brain has not caught up with our modern-day existence and it tends
to over-estimate threats and is too prone to adopt a ‘better safe than sorry’ position.

2: -THE DRIVE SYSTEM This 2nd of the 3 Systems is our motivational system. It is part
of our long evolution and is designed to ensure that we focus on what are our perceived
needs e.g. food, comfort, shelter and social inter-actions and position etc. It is 2nd only to
our Threat System. It can provide a valuable counterpoint to the over-developed Threat
System. It ensures that we have enough stress in life to motivate us. Without any stress we
end up with DISTRESS! Most of the human family spend too much time oscillating between
these two systems and, as we will explore later, far too little time and effort developing our
3rd system. Let us now look at our Drive System.
A summary of the Drive System is
shown opposite. It is an important
part of the integration of the Neuro
and Body-Heart-Mind System.
This is a necessary Motivational
and Drive System. It provides us
with those positive feelings that
‘impel’ us to seek out resources
and comfort both for ourselves and
those we care for. It is that ‘part’
of us that can ‘get us out of bed’
even when we don’t feel like it.
This is the part of our Brain that
guides, motivates and drives us to
seek improvements in our life at all
levels, social, economic etc.
When used wisely it is a very
important system.
Achieving in life, both for self and others, can be both virtuous and pleasing. It results in the
production of some helpful hormones like Dopamine and Serotonin. When we achieve
something, or watch our favourite team win a game, or fall in love, or complete a difficult
task; we get a rush of these hormones. This gives rise to heightened feelings and we can
be focused, excited, motivated and full of vitality.
This, if kept in control, is not too problematic. However, being ‘over-driven’ can be a two-
edged sword. If we get too driven, these hormones produce a sense of over-excitement and
we can be over-stimulated, blinkered and have difficulty sleeping etc. In addition, it can lead
to one seeking out this ‘buzz’ using different forms of addiction. This results in the inevitable
‘low’ after the exciting ‘high’. Like most addictions, it takes more and more stimulation to
help us to reach the same ‘highs. In this way we can enter a vicious cycle of ever-
decreasing ‘lows’ and a damaging addiction to seeking more and more highs.
These ‘addictions’ can be various and subtle and not just the obvious ones of sex, booze
and drugs. We can become addicted to success, self-interest, consumerism, narcissism
etc. The damaging downside of any drive for too much success is that it can become more
difficult to achieve our goals. This can then(paradoxically) be interpreted as a ‘Threat’ and
thus it activates our Threat System with feelings of shame, doubt, anger etc. In this way we
can continue to oscillate between periods of Threat and Drive!

3: - THE SOOTHING/ CALMING SYSTEM Developing Emotional Fitness
We have looked at how our evolution has ‘programmed’ our Downstairs Brain to
automatically adopt a ‘Better Safe than Sorry’ stance. This results in an over-estimation of
perceived threats and negativity and an under-estimation in opportunities and positivity. So,
our Threat System is too over-developed. In addition, we have a ‘Drive System’ which, in
our modern world, has become too over-developed. Thus, we can spend most of our time
and energy focused on, and oscillating between, our Threat and Drive Systems.
Consequently, and particularly in the developed world, we are facing a pandemic of
problematic Mental Health issues. This was forecast by the distinguished Psychiatrist Viktor
Frankl in his epic work detailed in his book ‘Man’s Search for Meaning’
It is now time to begin to explore a 3rd and arguably under-developed System. This is the 3rd
System and it is our innate ability to calm or/and soothe the Emotional / Downstairs Brain.
We are an extremely complex species with holistic abilities. Our very name ‘human’ comes
from the same root as ‘humus’ or earth! Over the many millions of years of evolutionary
development, we have developed the ability for both our Body and Upstairs Brain to soothe
and control our Downstairs Brain. Two primary methods are Bottom-Up and Top- Down
Control that utilise one or more of three ‘inhibitors’ or brakes – namely the vagal, insula
and cingulate. Bottom-Up uses body movement and breath control and Top-Down uses
the Pre-Frontal Cortex (PFC) and Cognitive strategies.
A Summary of the Soothing /Calming
System is shown opposite. This is an
extremely important but vastly under-
developed part of our Body-Psyche.
Its function is to enable our Body
Psyche to slow down and enter its
natural Rest-Digest position. It
provides a sense of Safety, Security
and an inner aura of calm and peace.
This results in the release of
endorphins and the important
hormone known as Oxytocin. This
hormone provides a sense of being
socially safe and connected. It is also
associated with being held and
hugged. Therefore, when young
infants are being nursed, they release
Oxytocin and when we are kind and
caring we too release Oxytocin.
It can be developed and strengthened by a variety of simple and powerful Practices and
Strategies based on Mindfulness, Body Movement, Breath Control, Use of Imagery,
Imagination and Story Telling. But above all, developing our innate ability for three
important feeling and actions which are compassion, care and kindness. We need to
show these to both ourselves and others as they aid emotional healing.

OVERALL SUMMARY
In Part 1 we have explored the Triune Brain and its 3 ‘main’ levels and, with the PFC and
Heart, its modification into a 5 Brain Model. In addition, we looked at a 3 System of
Response ‘model’ from which we operate. These models attempt to simplify the enormous
complexity of the Brain and begin to explain the complex nature of the inter-connectedness
of all three levels.
Triune Brain This consists of the
REPTILIAN (Survival), EMOTIONAL
(Limbic) and THINKING (Neocortex)
Brains.
All 3 ‘brains’ are important and but when
looking at how we respond to ‘threats’ it is
important to recognise the role of the
Reptilian and Emotional Brains.
Reptilian Brain. The Reptilian Brain is almost totally instinctual and is mainly comprised
of the Autonomic Nervous System (ANS), with its twin branches of Sympathetic and
Parasympathetic Nerves (SNS and PNS respectively). The ANS instinctually and
unconsciously regulates and controls, breathing, heart rate, digestion and much more. It is
connected to most of the organs of the body and directly, via the Brain Stem, to vital areas
of the Brain.
The Emotional (Limbic) Brain the Emotional Brain mainly consists of the Limbic System
and it too is instinctual. It has three important components, the Amygdala, the
Hippocampus, and the Hypothalamus. The first of these is the brain’s ‘Smoke Detector’ or
Alarm system and is involved in our emotions, survival, and memory. There are TWO of
these. The one in the Right Hemisphere is associated with threats and alarms. The
Amygdala in the Left Hemisphere is associated with the arousal of BOTH negative and
positive emotions. The 2nd (the Hippocampus) is involved in creating long term memory
from current working memory. The 3rd
(Hypothalamus) is a ‘control centre’ that monitors
signals from the body and responds to keep the body regulated.
The Thinking (Neocortex) Brain the Neocortex is an extraordinarily complex part of the
brain. It has two hemispheres and is involved with advanced thinking. The pre-frontal cortex
(PFC), which comprises between 25 and 30 % of the Neocortex; is located at the front of
the brain. This is a highly advanced part of the human brain and it acts like a ‘Master
Controller’. The PFC has direct connections with the Limbic Brain and thus can be a
powerful controller of emotions.
Gilbert’s Response Modes are: 1) Threat System – Responsible for keeping us Safe &
Secure but biased towards being over-safe. 2) Drive System – Responsible for Motivation
but if unchecked can be problematic. 3) Calming or Soothing System - The most under-
developed of the three and responsible for enabling us to rest and digest.
Both these will be combined and used to inform the 2nd part of this 2-part connected series
which is an exploration of the Window of Tolerance and how to use it in order to avoid
and/or recover from Hyper and Hypo Arousal states.

FINAL POINTS
The following two points summarise the main thrust of this introduction to the Triune Brain.
1. The Table below, taken from Hanson(2018) outlines, in a simplifies manner, the
extremely complex and evolutionary aspects of the Triune Brain. It provides a
summary of each of the 3 ‘stages’ of evolution and their primary task of meeting our
needs from the extremes of RESPONSE or REACTION
NEED Met By BRAIN Evolution Responsive Reactive
SAFETY Avoiding Brain
Stem
Reptile Peace Fear
SATISFACTION Approaching Sub-
Cortex
Mammal Contentment Frustration
CONNECTION Attaching Neo-
Cortex
Primate/
Human
Love Hurt
2. All levels of the Brain are inter-connected with each other. In addition, they are also
connected to the Body and Heart. Our Body-Psyche is a wonderful, complex, and
highly integrated ‘system’. This requires both Horizontal Integration (between the
twin hemispheres of the Cortex) and Vertical Integration between the Body-Heart
and Mind).
All Emotional Resilience Practices are designed to assist, improve, build, and strengthen
this integration.
Part 2 - On the Window of Tolerance, to be covered later, will be issued
as a separate handout.

FURTHER READING/BIBLIOGRAPHY
BIBLIOGRAPHY
Gilbert, P (2010) The Compassionate Mind Constable
Hanson, R (2009) Buddha’s Brain - The Practical Neuroscience of happiness love and
Wisdom New Harbinger Pub, Oakland California
Hanson, R (2014) Hardwiring Happiness: How to reshape your brain and your life
Ryder Pubs
Hanson, R (2018) Resilient Ryder London
Siegel, D.J. (1999). The developing mind: How relationships and the brain interact to
shape who we are. New York; Guilford Press.
Siegal, D.J (2011) Mindsight: Transform Your Brain with the New Science of Kindness
Bantam Books
The following selection of books is offered as an additional and useful start to
understanding the growing evidence of the importance of Neuroscience and Mindfulness.
However, there now follows a word of caution and advice. Mindfulness is an Experiential
Practice and not a theoretical or academic pursuit. It requires PRACTICE. Further handouts
(that support practical Workshops) are available on how to integrate Mindful Awareness into
your daily life
Recommended Books
The Female Brain (2008) by Louann Brizendine MD
The Brain that Changes Itself (2008) by Norman Doidge
A Pioneering Program for Restoring the Wisdom of Your Body (2008) Peter Levine
The Body Keeps the Score: Mind, Brain and Body in the Transformation of Trauma (2015)
Bessel Van Der Volk
Part 2 - On the Window of Tolerance, to be covered later, will be issued
as a separate handout.

Developing emotional resilience pt 1 the evolutionary brain

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