Polyvagal Theory | A Deeper Understanding of the Nervous System

For those suffering from nervous system dysregulation and chronic illness, life can often feel like a never-ending cycle of anxiety, stress, and physical discomfort. The constant battle with symptoms such as chronic pain, digestive issues, and emotional instability can be overwhelming. Polyvagal Theory offers a hopeful perspective, explaining how the vagus nerve controls responses to our environment and provides practical ways to calm the vagus nerve, eliciting feelings of safety and promoting healing. By understanding the intricate workings of our autonomic nervous system, we can start to unlock the path to resilience and well-being.

Polyvagal Theory, developed by distinguished university lecturer and scientist Dr. Stephen Porges, is a groundbreaking framework for understanding how our nervous system, particularly the vagus nerve, responds to safety and danger cues. This theory has significant implications for trauma survivors, people with mental health issues, and your overall well-being.¹

Research is still being conducted around the Polyvagal Theory, but the re-origin program is at the forefront of its application. We provide techniques and exercises to calm your nervous system, activate your vagus nerve, and rewire your brain to help you heal. If you want to learn how to heal using nervous system regulation techniques, join the re-origin program today.

What is Polyvagal Theory?

In simple terms, Polyvagal Theory suggests that the vagus nerve, a crucial component of the parasympathetic nervous system, influences our responses to our environment. The vagus nerve controls responses in various body parts, including the heart, lungs, and digestive systems.² By understanding the Polyvagal Theory, we can better appreciate how our body’s surveillance system works to keep us safe.

The Three Main Contributors to Polyvagal Theory

The Autonomic Nervous System and Its Branches

The autonomic nervous system operates unconsciously and regulates bodily functions such as heart rate, digestion, and respiration. It consists of three primary branches:

1. Sympathetic Nervous System (SNS): Often referred to as the “fight or flight” system, it prepares the body to respond to danger cues by increasing heart rate, diverting blood flow to muscles, and releasing adrenaline.³
2. Parasympathetic Nervous System (PNS): Also called the “rest and digest” system, the PNS conserves energy by slowing the heart rate and increasing intestinal and gland activity of the gastrointestinal tract.⁴
3. Enteric Nervous System (ENS): Sometimes called the “second brain,” the ENS governs the function of the gastrointestinal system.⁵

The Vagus Nerve: A Key Player

The vagus nerve, the longest cranial nerve, is critical in the parasympathetic nervous system. It extends from the brainstem to the abdomen, innervating major organs like the heart, lungs, and digestive system.⁶ The vagus nerve is divided into two main branches: the dorsal vagal complex (DVC) and the ventral vagal complex (VVC).

The Dorsal Vagal Complex (DVC)

The DVC is associated with the “shutdown” response. When the dorsal vagal complex  is activated, it can lead to a state of immobilization, or hypoarousal, which is often seen in trauma survivors.⁷ This response can manifest as feelings of numbness, disconnection, and decreased physical and emotional energy.⁸

The Ventral Vagal Complex (VVC)

The VVC, on the other hand, supports social engagement and promotes a state of calm and connection. It helps regulate heart rate, promotes relaxation, and supports efficient digestion and metabolic processes.¹ Activation of the ventral vagal complex can enhance social interactions and overall feelings of safety.

The Process of Neuroception

Dr. Stephen Porges, PhD describes neuroception as the process by which our nervous system scans our environment for cues of safety or danger without conscious awareness.² This unconscious process is crucial for survival, as it enables the body to respond rapidly to potential threats. Neuroception involves constantly evaluating sensory information from both the external environment and our internal bodily states.

Neuroception can trigger different physiological states in the central and peripheral nervous system. These states include the “fight or flight” response when danger cues are detected or a state of calmness and social engagement when safety cues are present. This process influences our behavioral and physiological responses, guiding us to feel secure or to prepare for defensive actions. Understanding neuroception helps us recognize how seemingly benign stimuli can sometimes trigger intense emotional and physical reactions, particularly in individuals with a history of trauma.⁹

Polyvagal Theory and Neuroplasticity

Neuroplasticity, the brain’s ability to reorganize itself by forming new neural connections, is deeply intertwined with Polyvagal Theory. The adaptive changes in the response patterns of the central nervous system, influenced by experiences and environmental interactions, exemplify neuroplasticity.

Polyvagal Theory suggests that the vagus nerve’s role in modulating these adaptive changes is vital. For instance, positive social interactions and practices that activate the ventral vagal complex can promote neuroplasticity, leading to improved emotional regulation and resilience.¹ This relationship underscores the potential for therapeutic interventions to harness neuroplasticity, encouraging the development of healthier nervous system response patterns.

At re-origin, our entire community is designed to increase neuroplasticity, promote positive social interactions with others, and help you rewire your brain to improve your health.

Signs of Ventral Vagal State and Dorsal Vagal Shutdown

Ventral Vagal State

• Calmness and relaxation
• Enhanced social engagement
• Efficient digestion and metabolic processes
• Positive social interactions.⁹

Dorsal Vagal Shutdown

• Feelings of numbness or disconnection
• Reduced physical and emotional energy
• Difficulty engaging in social activities
• Digestive issues due to slowed metabolism.⁸

Activating the Ventral Vagal State

To activate the ventral vagal state, one can engage in practices that promote safety and social connection, including:

• Deep, diaphragmatic breathing
• Positive social interactions
• Mindfulness and meditation
• Physical activities like yoga,¹ tai chi, or mindful walking

Practical Applications and Exercises

Practicing Polyvagal Theory involves exercises aimed at enhancing vagal tone and promoting a state of safety. These practices help shift from a state of threat or shutdown to a state of social engagement and calmness. Here are some effective exercises:

Breathing Exercises

Deep, slow diaphragmatic breathing is one of the most effective ways to activate the ventral vagal complex. This type of breathing stimulates the vagus nerve, promoting relaxation and reducing stress.⁷ Engaging the vagus nerve can support feelings of safety and calm the nervous system.

Mindfulness Meditation

Mindfulness practices, such as meditation, help calm the nervous system. Mindfulness can enhance vagal tone and promote a state of calm by focusing on the present moment and cultivating a nonjudgmental awareness.¹⁰ Mindfulness meditation helps the nervous system respond to cues of safety, supporting overall well-being.

Safe and Supportive Social Interactions

Engaging in positive social interactions can significantly affect the vagus nerve. Interactions characterized by safety and support can activate the ventral vagal complex, promoting feelings of connection and security.¹ Social engagement supports the parasympathetic nervous system and helps to calm the vagus nerve.

Physical Activity

Physical activities such as yoga, tai chi, or walking combine movement with breath awareness, helping to regulate the nervous system and enhance vagal tone. These practices can improve flexibility, strength, and overall well-being while promoting a sense of calm.⁵ Engaging in physical activities helps the vagus nerve respond to cues of safety and supports the body’s relaxation response.

Controversies and Criticisms

While Polyvagal Theory has gained significant attention and application in therapeutic settings, it is still subject to controversy. Critics argue that more empirical research is needed to validate some of its claims, particularly regarding the distinct roles of the vagal complexes.¹ Despite these criticisms, the theory has provided valuable insights into the functioning of the autonomic nervous system and its impact on mental health.

Embracing Polyvagal Theory for Healing

Understanding and applying Polyvagal Theory can significantly enhance our ability to respond to stress and build resilience through the use of the vagus nerve. We can improve our mental and physical health by fostering an environment that supports feelings of safety and engagement, leading to a more balanced and fulfilling life.⁹

At re-origin, we help you use the power of your brain to promote safety in your nervous system, so you can heal from chronic illness. If you want to know how, join the re-origin program today.