What is Polyvagal Theory
Polyvagal Theory is the brainchild of neuropsychologist Stephen Porges. This theory proposes a helpful way of understanding how a special part of our nervous system, the autonomic nervous system or ANS, works to manage our emotions and behavior. Polyvagal Theory focuses on our vagus nerve, the longest of all our cranial nerves, with its branches extending from the brainstem at the backs of our heads to deep within our abdomens. You can really think of the vagus nerve as a group of nerves or the vagus nerve group, which is why it’s called Polyvagal Theory. The vagus nerve group plays a role in controlling the functions of many of our major bodily organs, and it has an effect on how we react to other people, how we respond to stress and stressful situations, and the reactions we have to signals of danger or safety from our surroundings.
Neuroception
An important piece of Polyvagal Theory is neuroception. You’re probably familiar with perception, or how we become mentally aware of things through our senses. Neuroception is like perception, except for a couple things. First, it’s for our nervous system instead of our conscious mind. Our nervous system is constantly monitoring our surroundings, and it detects things in it, like signals of danger. The other difference is that neuroception isn’t something in our conscious awareness. The simplest example of this would be to think of something hot enough to burn touching your bare hand. Most of the time, before you even have a chance to consciously think about it and react, your body detects the pain and jerks your hand away from the danger in a seemingly automatic way. That’s a kind of neuroception. What’s important for us is that the vagus nerve group reacts to things detected through neuroception. If there’s something unsafe in our surroundings, this is how your body picks up on it and begins to react.
The Vagus Nerve Group and Polyvagal States
Neuroception triggers reactions in the ANS, specifically the vagus nerve group, to anything around us that might endanger us or that make us feel safe. The vagus nerve group sets off one of three responses, called polyvagal states. They’re organized in a hierarchy from most to least functional.
The Ventral-Vagal State:
This polyvagal state, also called the social engagement state, is the most functional one. It includes feeling connected to others and feeling emotionally safe. When the ventral-vagal branch of the vagus nerve is activated, our bodies become calm and relaxed, and when we feel this way we can communicate with and relate to others effectively, and experience empathy. Therefore, the ventral-vagal state allows us to experience positive interactions with others and create significant relationships. This is the polyvagal state we want to be in.
The Sympathetic Activation State:
Sometimes called the Mobilization State but more commonly known as the fight or flight response, the sympathetic activation state is switched on when neuroception detects something it feels is threatening or at least extremely stressful. The sympathetic branch of the vagal group takes control, and our bodies prepare to either face the expected threat or try to escape it. While being in this state can be functional in the short-term when directly experiencing a real, immediate threat, chronic activation of it isn’t very functional and can result in stress-induced health issues. Post-traumatic stress disorder, when left untreated, is notorious for leaving a person continuously, and unhealthily, in this polyvagal state.
Dorsal Vagal Activation:
Also called the immobilization state or freeze response, this state is associated with literally freezing up when faced with an overwhelming trauma or some similar stress. This is our human version of what Opossums do when they “play dead,” though not quite as extreme. This state is usually seen in situations where a person feels absolutely powerless or completely overwhelmed, and it’s accompanied by a psychologically numbing experience. This freeze state can be protective in extreme situations, but it can also lead a person to feel helpless and both socially and emotionally disconnected from others.
Why is Polyvagal Theory Important
Polyvagal Theory provides a framework that can help bring us from a place of high reactivity and distress, to a place of relaxation and calm, where we may be better able to objectively assess the situation at hand. Understanding the way the ANS presents itself physiologically can help us recognize when and in what ways our body is reacting to a stressor. The theory states that different stimuli trigger different ANS responses, like high heart rate and blood pressure. Once we are able to identify our triggers and understand our physiological and emotional responses, we are better able to manage them by soothing our nervous system. Polyvagal theory offers methods of regulation by placing importance on the building of positive social connections and on activation of the vagus nerve through gentle breathing, touch, and movement.
10 Ways to Apply Polyvagal Theory in our Lives
In moments of distress, there are some simple ways to self-regulate through activating the vagus nerve, though it may take some practice to achieve a ventral vagal state. You can explore the options below to see what may work best for you:
- Deep Breathing: Take slow, deep, belly breaths until you feel a reduction in stress and an increase in relaxation. If you are focused on your breathing, it is much harder to focus on your stressor. Try to exhale longer than you inhale.
- Mindfulness Meditation: Bring your awareness to the present and focus on deep breathing to calm your mind. When anxious thoughts pop into your head, do not judge them. Instead, let them pass you by.
- Social Connection: Talk and hang out with friends and participate in group activities to promote a sense of belonging, safety and trust.
- Physical Activity: Exercise regularly and move your body in whichever way feels the best to you. This can help regulate your nervous system and promote a ventral vagal state.
- Yoga: Certain yoga poses, like downward dog and bridge pose, activate the vagus nerve and help with relaxation.
- Vocal Chords: Activating the vocal cords can stimulate the vagus nerve. Try gargling water, humming, or singing to create vibrations in the vocal cords.
- Massage: Gently massaging inside and around the ear can directly stimulate the vagus nerve and promote relaxation, and a foot massage can indirectly regulate the vagus activity through reflexology.
- Vergence: There are muscles in your eyes that can help activate the vagus nerve. Looking between two things (one close and one far) can help with this. Try holding a pen close to your face and switch between focusing on the pen for a few seconds, and then focusing on a faraway object or wall for a few seconds.
- Cold Water: Taking a cold shower, a cold bath, or splashing your face with ice cold water can trigger the vagus nerve and, thus, a relaxation response.
- Laughing: This one is our favorite. Laughter has been shown to stimulate the vagus nerve, but it has to be a full-body guffaw. Try watching a funny comedian or movie or hang out with your friends that make you smile. The best part about this is that laughs are often shared, so co-regulation can occur.
References
Dana, D. (2021). Anchored: How to befriend your nervous system using polyvagal theory. Sounds True.
Porges, S. W. (2011). The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. Norton.
Porges, S. W. (2022). Polyvagal theory: A science of safety. Frontiers in Integrative Neuroscience, 16, 1-15. https://www.doi.org/10.3389/fnint.2022.871227
https://www.polyvagalinstitute.org/whatispolyvagaltheory
https://mentalhealthmatch.com/articles/anxiety/4-vagus-nerve-exercises-for-anxiety
https://www.everydayhealth.com/neurology/ways-to-stimulate-your-vagus-nerve-and-why-it-matters