Have you ever wondered why you sometimes feel calm and relaxed in certain situations but anxious and stressed in others? Polyvagal Theory offers a compelling explanation to help us understand how our bodies discern safety from perceived threats. This theory, developed by Dr. Stephen Porges in the 1990s, sheds light on how our nervous system influences our emotional experiences and social behavior. Knowing more about this process can help us understand our reactions to the world around us while also giving us strategies for restoring our sense of safety.
What is Polyvagal Theory?
At its core, Polyvagal Theory revolves around understanding the vagus nerve, one of the longest nerves in our body. The vagus nerve connects our brain to various organs, including the heart, lungs, and digestive system. It plays a crucial role in regulating our autonomic nervous system (ANS), which controls involuntary bodily functions such as heart rate, digestion, and respiratory rate. Regulation of the ANS directly affects whether we feel calm, alarmed/aroused, or frozen in our environments.
Polyvagal Theory states that our autonomic nervous system has three central states. The vagus nerve controls each of these three states.
- Parasympathetic/Ventral vagal state: Our vagus nerve promotes calm and social connection when we feel safe and grounded. Our social engagement system is more online, which plays a significant role in our ability to co-regulate or tap into our sense of safety. The Ventral vagal state is the “rest and digest” mode, where we can comfortably interact with others, feel relaxed, and think clearly.
- Sympathetic state: When we perceive a threat, our body shifts into the sympathetic nervous system’s “fight or flight” mode. This response increases our heart rate and adrenaline levels, preparing us to confront or escape the danger.
- Dorsal vagal state: In extreme danger, our body might enter the parasympathetic nervous system’s “shutdown” or “freeze” mode, mediated by the dorsal vagus nerve. This response can make us feel numb, disconnected, or immobilized as a last-resort survival mechanism.
Why is Polyvagal Theory Important?
Understanding these three vagal states can help us recognize and manage our emotional responses. For example, if you often feel anxious in social situations, knowing your body is in a “fight or flight” mode can help you find strategies to calm your nervous system. Similarly, if you feel overwhelmed and disconnected, recognizing a “shutdown” response can guide you to seek help and support by connecting with others through your social engagement system.
How do I Apply Concepts from Polyvagal Theory to Help Emotional/Physiological Regulation?
- Mindfulness and Breathing Exercises: Deep breathing, mindfulness practices, and grounding can activate the parasympathetic (calming) system, promoting a sense of calm and safety. Activities like yoga, meditation, and deep, slow breathing can help soothe your nervous system, moving it into a ventral (calmer) state.
- Social Connections: Building and maintaining supportive relationships is crucial for well-being. Positive social interactions stimulate the vagus nerve, enhancing our capacity to feel safe and connected. Spending time with loved ones, engaging in meaningful conversations, and participating in community activities can all boost our social engagement system, a primary aspect of the ventral state.
- Therapeutic Approaches: Therapists can incorporate principles of Polyvagal Theory into their practice. Techniques like EMDR and somatic experiencing, which focuses on body sensations, can help individuals process trauma and regulate their nervous system. Another intervention known as the Safe and Sound Protocol helps retune our autonomic nervous systems to more accurately cue our nervous system to move into the vagal state that best matches our surroundings and situations.
Conclusion
Polyvagal Theory provides a valuable framework for understanding our physiological responses to the world around us. By recognizing the different states of our nervous system, we can better manage our emotions, improve our relationships, and enhance our overall well-being. Whether through mindfulness, social connections, or therapy, incorporating the insights of Polyvagal Theory into our lives can lead to a healthier, more balanced existence.
The Catalyst Center provides different approaches to nervous system regulation including neurofeedback, Safe and Sound Protocol, and Trauma-Sensitive Yoga. Call to learn more about how we can help, 720.675.7123.
About the Author
Joey Tadie, PhD, LCP
Dr. Joey Tadie is a talented psychologist with a gift for connecting with people. He is trained in EMDR and psychedelic-assisted therapy. He brings his high-energy, encouraging style to his work with clients dealing with depression, relationship problems, and trauma. He has special expertise in exploring spirituality and religion in therapy.
Interested in Learning More?
If you are interested in connecting with support, our specialized team is here to help. You are not alone. Call 720-675-7123 or contact us below.
