Understanding Polyvagal Theory: A Guide to Navigating Your Nervous System

Polyvagal Theory offers profound insights into the complex workings of our nervous system, shedding light on how we respond to stress and trauma, as well as how we can foster resilience. In this blog post, I’ll break down the fundamentals of Polyvagal Theory in a simple and accessible manner, empowering you to better understand and care for your nervous system.

What is Polyvagal Theory?

Polyvagal Theory was developed by Dr. Stephen Porges, a distinguished researcher in the field of neuroscience. At its core, polyvagal theory explores the intricate interplay between our autonomic nervous system and our ability to connect with others socially.  

Understanding Your Nervous System

The autonomic nervous system is responsible for regulating essential bodily functions, such as heart rate, digestion, and breathing, often without conscious effort. The autonomic nervous system operates in three main states: 

Ventral Vagal State

The ventral vagal state is all about feeling safe, calm, and connected, like when you're having a heart-to-heart with your best friend.

Sympathetic State

Think of the sympathetic state like when someone cuts you off in traffic and suddenly, you're tense and ready to react. It's your body's way of gearing up for action, but if it lasts too long, it can lead to  stress and health problems.

Dorsal Vagal State

Dorsal vagal shutdown can feel like hitting an emotional and physical wall when stress becomes too much to handle. You might suddenly lose energy, feel numb, or disconnect from your surroundings. It's like shutting down emotionally and physically, leaving you feeling drained and distant from the world.

How The Vagus Nerve Is Connected

The vagus nerve, the longest cranial nerve in the body, acts as a bridge between the brain and major organs, influencing the parasympathetic nervous system for relaxation and healing. While we may experience feelings of sympathetic (e.g. anger/frustration) and dorsal vagal states (e.g. depression), prolonged stays in these states can negatively impact both our mental and physical health. However, the good news is that certain exercises can activate the vagus nerve, helping you transition back to a state of safety and calm. Here are some of my favorite exercises that I teach my clients.

Polyvagal Exercises

Exercise #1: Alternate Nostril Breathing

This breathing technique involves inhaling and exhaling through alternate nostrils. Begin by closing your right nostril with your thumb and inhaling deeply through your left nostril. Then, close your left nostril with your ring finger and exhale through your right nostril. Repeat this pattern for several minutes.

Exercise #2: Grounding Outside

Spending time outdoors, particularly barefoot, can ground us and regulate the nervous system. Take a moment to connect with nature, feeling the earth beneath your feet. This practice promotes a sense of calm and connection.

Exercise #3: Humming

Humming stimulates the vagus nerve through the vibrations it creates in the throat. Find a comfortable pitch and hum your favorite song for a few minutes, feeling the vibrations resonate throughout your body.

I hope you found this information helpful in understanding how your nervous system functions and how it can impact your overall well-being. If you have any questions or need further clarification, please don't hesitate to reach out! Additionally, I invite you to watch my YouTube video where I share tips on how to regulate your nervous system and feel safer in your body. You can find the video by clicking HERE.

References

Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-regulation. New York: W. W. Norton & Company.

Dana, D. (2018). The Polyvagal Theory in Therapy: Engaging the Rhythm of Regulation. New York: W. W. Norton & Company.

Van der Kolk, B. A. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. New York: Viking.