Understanding Polyvagal Theory & Its Connection to the Nervous System

In our fast-paced, often stressful world, understanding how our bodies and minds respond to stress is crucial for maintaining well-being. One framework that sheds light on how our mindset, emotions, and physiology responds to stress is Polyvagal Theory. Developed by Dr. Stephen Porges, this theory offers profound insights into how our nervous system reacts to perceived threats and the physical sensations and emotional states experienced in each stage of the cycle from activation back to regulation. Let’s dive in.

Polyvagal Theory: An Overview

Polyvagal Theory characterizes the body’s adaptive reactivity to external influences (stress, fear, trauma, etc) and explains how our autonomic nervous system (ANS) is more complex than traditionally understood. The theory outlines a hierarchical model of three neural circuits, each responsible for different physiological and psychological states:

1. Ventral Vagal System (Social Engagement System): This is the most evolved part of the ANS and is linked to feelings of safety, connection, and social engagement. When activated, we experience calmness, feel open to social interaction, and can effectively communicate.

2. Sympathetic Nervous System (Fight or Flight Response): This system prepares the body for action in the face of perceived danger. It increases heart rate, redirects blood to muscles, and heightens alertness. While necessary for survival, chronic activation can lead to anxiety, hypervigilance, and health problems.

3. Dorsal Vagal System (Freeze Response): When neither social engagement nor fight/flight responses can resolve a threat, the body resorts to the freeze response. This state is characterized by immobilization, numbness, and a sense of disconnection. Prolonged freeze states are associated with depression, dissociation, and trauma.

A key piece of Polyvagal Theory is the vagus nerve (also known as the wandering nerve) that originates in the brainstem and innervates the muscles of the throat, chest, gut. It is responsible for circulation, breathing, digestion, and the elimination of waste. The vagus nerve is a major player within the parasympathetic nervous system. As 80% of its nerve fibers are sensory, any feedback processed is critical for the body’s ability to reach homeostasis.

Nervous System Regulation

Understanding Polyvagal Theory highlights the importance of learning how to regulate our nervous system to maintain a balance between these states. Ideally, we want to spend most of our time in the ventral vagal state, where we feel safe and socially connected. However, life's challenges can often push us into sympathetic or dorsal vagal states.

If we remain activated within a fight/flight state for too long, and without the tools to help process our stress and external triggers, we risk finding ourselves in the freeze response. Spending prolonged periods of time in a state of freeze can lead to states of depression, and troubles with organ function (read: digestive/GI issues, heart issues, breathing issues) as all these systems are connected through the vagus nerve.

When our body acknowledges its returned to a place of safety, the nervous system deactivates and can return to baseline (ie. the Ventral Vagal State).

Practices to Return to Safety

To avoid prolonged freeze states, it's essential to engage in practices that help regulate the nervous system to help navigate back to a state of safety.

Here are some effective down-regulating practices:

1. Breathwork: Deep, slow breathing activates the parasympathetic nervous system, promoting a sense of calm. Techniques like diaphragmatic breathing or box breathing can help shift us from a sympathetic or dorsal vagal state to a more balanced one. Breathing through the nose also helps to lengthen your breath.

2. Mindfulness and Meditation: These practices enhance awareness of our body's sensations and emotional states, allowing us to respond rather than react to stress. Regular meditation can strengthen the ventral vagal system, fostering resilience against stress.

3. Physical Activity: Regular exercise helps to dissipate excess adrenaline and cortisol (stress hormones), and promotes the release of endorphins, enhancing mood and relaxation. Gentle activities like pilates, yin yoga, qi gong, or tai chi are particularly effective for nervous system regulation, in contrast to HIIT, and intense cardio sessions which will further activate your nervous system, if already experiencing a heightened state.

4. Social Connection: Engaging in meaningful social interactions activates the ventral vagal system. Whether through conversations, shared activities, or simple acts of kindness, fostering a sense of belonging can significantly enhance our sense of safety and well-being.

5. Therapeutic Techniques: Approaches like somatic experiencing, EMDR (Eye Movement Desensitization and Reprocessing), and polyvagal-informed therapy specifically target the nervous system to help individuals process and integrate traumatic experiences.

6. Nature Exposure: Spending time in nature has been shown to reduce stress and promote relaxation. Activities like walking in the woods, gardening, or simply sitting in a park can help soothe the nervous system.

Polyvagal Theory provides a comprehensive framework for understanding how our nervous system responds to stress and the importance of maintaining a state of safety. By incorporating practices that promote nervous system regulation, we can enhance our resilience, improve our mental and physical health, and navigate life's challenges with greater ease. Embracing these strategies helps us move away from the detrimental effects of the freeze state and towards a more connected, engaged, and vibrant life.