If you've joined me in a group session, you’ll know how passionate I am about understanding and applying the principles of polyvagal theory to everyday life. Over the past few years, I’ve watched this knowledge transform people’s relationship with their nervous systems, emotions, and ability to manage stress. That’s why I run a 12-week course dedicated to this subject, where we take a deep dive into understanding the theory and applying it practically.
What is Polyvagal Theory?
Polyvagal theory, developed by Dr. Stephen Porges, provides a framework for understanding how our nervous system responds to stress and how it affects our emotions, thoughts, and behaviours. In its simplest form, polyvagal theory explains how our bodies have evolved to cope with threats, with a focus on three main states: the social engagement system, the fight-or-flight response, and the shutdown response.
At its core, polyvagal theory is about survival. It teaches us that our bodies are constantly scanning our surroundings for signs of safety or danger—a process Porges calls “neuroception.” Depending on what our nervous system detects, we respond in ways that are either connecting, defensive, or self-protective.
The Three Primary States of the Nervous System
Polyvagal theory identifies three primary states that our nervous system can enter depending on our perception of safety or danger:
Social Engagement System (Ventral Vagal State)
This state is activated when we feel safe and connected. It’s regulated by the ventral vagal complex, which allows us to be calm, sociable, and engaged with the world. In this state, we’re able to communicate effectively, build relationships, and access higher thinking and creativity.
Fight-or-Flight Response (Sympathetic State)
When our nervous system detects a potential threat, it shifts into a state of mobilisation—often known as the fight-or-flight response. In this state, our heart rate increases, adrenaline surges, and our body prepares to either confront the threat or escape from it. While this state can be helpful in true danger, chronic activation can lead to symptoms of anxiety, stress, and burnout.
Shutdown or Immobilisation Response (Dorsal Vagal State)
If the threat is perceived as inescapable, our body may enter a shutdown or “freeze” state, mediated by the dorsal vagal complex. In this state, our energy levels drop, our body may feel numb, and we may experience a sense of dissociation or emotional numbness. This state can be protective in extreme stress, but prolonged time in shutdown can lead to depression or feelings of helplessness.
These three states aren’t fixed; we can move between them depending on our environment, past experiences, and the resilience of our nervous system.
Practical Tools for Regulating Your Nervous System
One of the most exciting aspects of polyvagal theory is that it provides practical tools for shifting our nervous system towards states of calm and engagement. Here are some techniques you can try:
Breathwork
Deep, slow breathing is one of the most accessible ways to engage the ventral vagal system. By slowing down your breath, especially by extending your exhale, you can signal to your nervous system that you’re safe, helping you shift out of fight-or-flight or shutdown.
Grounding Techniques
Grounding exercises, like feeling your feet on the floor or focusing on your five senses, can bring you back to the present moment and help you feel more anchored in your body. This is particularly useful if you’re experiencing a shutdown or dissociative state.
Vocal Toning
Humming, singing, or even chanting can stimulate the vagus nerve, promoting a sense of calm and well-being. Because the vagus nerve connects to the vocal cords, using your voice in this way can help activate your social engagement system.
Engaging in Positive Social Interactions
Connection with others is a powerful way to activate the ventral vagal state. Talking to a friend, making eye contact, or even being around safe people can encourage feelings of safety and help shift you into a more relaxed state.
Mindfulness and Body Awareness
Practicing mindfulness, especially with a focus on body sensations, can increase your awareness of when your nervous system is shifting states. This awareness is the first step in learning to respond rather than react to stress.
Applying Polyvagal Theory in Everyday Life
One of the most powerful aspects of polyvagal theory is that it helps us see our behaviours—and those of others—in a new light. By understanding that our nervous system states drive our responses, we can approach ourselves and others with greater compassion. Here are a few ways to apply these principles:
Recognising and Naming States: Start noticing and labelling the states you experience throughout the day. Are you in a social engagement state, fight-or-flight, or shutdown? Naming these states can increase your self-awareness and empower you to make conscious choices.
Building Resilience: By regularly practising regulation techniques, you can help your nervous system build greater flexibility. This makes it easier to return to a calm state after experiencing stress.
Improving Relationships: Understanding polyvagal theory can also improve your interactions with others. Recognising that someone else might be in a fight-or-flight or shutdown state, for example, allows you to approach them with patience and understanding.
Polyvagal Theory and Mental Health
Polyvagal theory has been especially influential in mental health, helping to inform trauma therapy, anxiety treatment, and approaches to emotional regulation. By recognising the role of the nervous system, therapists can support clients in moving towards a state of safety before delving into deeper emotional work. This approach can be especially beneficial for those who have experienced trauma, as it offers gentle and non-intrusive ways to restore a sense of security.
Understanding polyvagal theory offers a compassionate and scientifically grounded way to approach mental health and well-being. By recognising the different states of our nervous system and practising tools to return to safety, we can cultivate resilience, enhance relationships, and find greater peace. Whether you’re exploring this concept on your own or considering joining my next course intake, remember that embracing polyvagal theory is a journey—a path towards understanding and honouring the natural responses of your body.
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