https://www.polyvagalinstitute.org
We naturally, and unconsciously, send signals of safety or danger to each other which either encourage or discourage the reduction of psychological and physical distance that operationally defines social engagement behaviors.
Polyvagal Institute
What is The Polyvagal Theory?
“Polyvagal Theory emphasizes the role the autonomic nervous system – especially the vagus nerve – plays in regulating our health and behavior. Created and developed by Stephen Porges, PhD, the theory describes the physiological/psychological states which underlie our daily behavior as well as challenges related to our wellness and mental health. By applying Polyvagal Theory to our personal lives as well as to disciplines such as medicine, education, and management, we can understand how safety, co-regulation, and connection are paramount to a healthy human experience. ”
— Polyvagal Institute
How can I apply Polyvagal Theory to my daily life?
Polyvagal Theory is a framework that helps us understand the role of the autonomic nervous system (ANS) in our emotional and behavioral responses to stressors.
Here are some ways to apply Polyvagal Theory to everyday life:
- Recognize your physiological response to stress: The ANS controls our bodily responses to stressors, and the different branches of the ANS are associated with different physiological responses. These responses happen even if we don’t realize that our brain has detected danger or threat. By paying attention to your bodily sensations and responses, you can recognize when your ANS is activated and what response is dominant.
- Practice self-regulation: Self-regulation is the ability to manage your emotional state and physiological responses to stressors. Many methods for self-regulation are based on activation of the vagus nerve, such as slow, diaphragmatic breathing, gentle touch, and engaging in activities that promote relaxation, such as yoga or meditation.
- Build social connections: According to Polyvagal Theory, having connection with others and exercising our social engagement system helps us regulate our emotional state. Building positive social connections can help us feel safe and secure, which can reduce stress and soothe our nervous system..
- Identify triggers: Polyvagal Theory suggests that different stimuli can trigger different branches of the ANS. By identifying your triggers, those events or situations that are threatening to you, you can better understand what situations or stimuli might activate your stress response and work to avoid or manage them.
- Seek professional support: If you are struggling with anxiety, depression, trauma, or other mental health issues, working with a mental health professional who is familiar with Polyvagal Theory can help you understand and manage your ANS responses to stressors.
Download and share this guide on how to apply Polyvagal Theory to your daily life.
How does Polyvagal Theory inform trauma work?
Polyvagal Theory can be a useful framework for understanding and addressing trauma. In the context of trauma, Polyvagal Theory suggests that traumatic experiences can cause individuals to become stuck in a state (referred in the theory as the ‘dorsal vagal complex’), which is associated with immobilization, disconnection, and a sense of hopelessness. Therapists use various techniques to help clients release the trauma from their bodies and minds.
Therapies that draw on Polyvagal Theory, such as Somatic Experiencing and sensorimotor psychotherapy, often involve focusing on bodily sensations and helping clients to develop a greater awareness of their physiological responses to stress and trauma. By doing so, individuals can learn to regulate their autonomic nervous system and reduce their experience of trauma-related symptoms.
Polyvagal Theory can provide a helpful framework for understanding how trauma impacts the body and mind, and can guide effective interventions for individuals who have experienced trauma.
See this helpful video about the Autonomic Nervous System:
What is the “ventral vagal state?”
The ventral vagal state refers to a physiological and psychological state of calm, social engagement, and connection that is associated with the ventral vagus nerve. The vagus nerve is a major nerve of the parasympathetic nervous system that originates in the brainstem, and innervates many organs in the body including the heart, lungs, and digestive system.
When the ventral vagus nerve is activated, it triggers a range of responses in the body, including the release of neurotransmitters such as acetylcholine, which helps to slow down heart rate, lower blood pressure, and reduce stress and anxiety. This state is often described as a feeling of safety, trust, and connectedness, and is associated with positive social interactions, emotional regulation, and resilience to stress.
The ventral vagal state is contrasted with the sympathetic state (as in sympathetic nervous system, not related to the word ‘sympathy’), which is associated with the “fight or flight” response and is activated in response to perceived threats or stressors. When the sympathetic system is activated, the body releases adrenaline and other stress hormones, which can increase heart rate, blood pressure, and respiration, and prepare the body for action.
The ventral vagal state is an important aspect of our nervous system and plays a key role in regulating our emotional and physical responses to stress and social interactions.
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