What is the Polyvagal Theory?
The polyvagal theory - a key healing tool
You might have come across the term ‘polyvagal theory’, especially if you’re looking for ways to regulate your nervous system and find healing. But what is the polyvagal theory and how does it help our understanding of our nervous system responses?
The polyvagal theory is a groundbreaking concept in the field of psychology and neurobiology. Developed by American psychologist and neuroscientist Dr. Stephen Porges, this theory has gained significant attention. It is revolutionising our understanding of the role of the autonomic nervous system in regulating our responses to stress and social interactions.
The nervous system explained
At its core, polyvagal theory proposes that the autonomic nervous system is not a simple two-part system, as previously believed. Instead, it suggests that there are three distinct branches, each with its own set of functions and responses.
These branches are,
ventral vagal complex
sympathetic nervous system
dorsal vagal complex
The ventral vagal complex
The ventral vagal complex, also known as the social engagement system, runs upward from the diaphragm area to the brain stem, crossing over nerves in the lungs, neck, throat, and eyes. It is responsible for promoting social interactions and feelings of safety. It helps us connect with others, communicate effectively, and engage in positive social behaviours.
When this system is active, we experience a sense of calm and connectedness. One of the reasons why managing our stress is so important is because prolonged physical or mental stress and inflammation can impact the ventral vagal complex and inhibit its abilities long term.
Breathing deeply, singing, massage, cold water immersion, exercise, connecting with others and laughing will all help regulate the vagus nerve on a daily basis.
The sympathetic nervous system
On the other hand, the sympathetic nervous system is known as the fight-or-flight response. This connects the internal organs to the brain by spinal nerves and carries signals to the appropriate parts of your body, such as your eyes, heart, digestive system, liver, lungs, and sweat glands.
When we perceive a threat, this branch of the autonomic nervous system activates, preparing our bodies for action. This response is crucial for our survival, as it allows us to react quickly in dangerous situations. Some examples of these responses include;
• Increased heart rate
• dilation of the pupils
• secretion of sweat glands
• dilated muscles
• increased blood flow
• slowing down or stopping digestion
• relaxation of the bladder.
There are numerous techniques I can help you with to calm the sympathetic nervous system and increase parasympathetic activity through the vagus nerve, including breathwork.
The dorsal vagal complex
The third branch, the dorsal vagal complex, is responsible for the freeze response. When we face overwhelming stress or danger, this system kicks in, leading to a shutdown response.
Our bodies go into a state of immobility, and we may experience feelings of dissociation or numbness. This response is often seen in cases of extreme trauma or when the perceived threat is too great to fight or flee from. If you feel fatigued, experience difficulty in communicating, accessing emotion, or feel lightheaded, this could be what you are experiencing physically.
“Only when we are in a calm physiological state can we convey cues of safety to another. Thus, to fulfil our biological imperative of connectedness, our personal agenda needs to be directed toward making individuals feel safe. We live in a world that has a cognitive bias and assumes that our actions are voluntary.” Dr Stephen Porges
How the Polyvagal theory can assist in your well being
Understanding the polyvagal theory can have profound implications for our mental health and well-being. By recognising the different states of our autonomic nervous system, we can better understand our emotional and physiological responses to various situations. It allows us to identify when we are in a state of social engagement, fight-or-flight, or freeze, and take the appropriate actions to regulate our responses.
“By processing information from the environment through the senses, the nervous system continually evaluates risk. I have coined the term neuroception to describe how neural circuits distinguish whether situations or people are safe, dangerous, or life-threatening. Because of our heritage as a species, neuroception takes place in primitive parts of the brain, without our conscious awareness.” Dr Stephen Porges
Consequently, the polyvagal theory has important applications in therapy and healing. It highlights the importance of creating a safe and supportive environment for individuals who have experienced trauma or have difficulty regulating their autonomic nervous system.
Therapeutic techniques that focus on awareness and regulating the body's responses can be highly effective in helping these individuals recover and heal. These can include breathwork, and a range of modalities that I offer within my practice here at Karma Balancing.
Polyvagal Theory - a summary
In conclusion, the polyvagal theory provides a comprehensive framework for understanding the complex interplay between our autonomic nervous system, social interactions, and stress responses.
By recognising the different branches of the autonomic nervous system and their respective functions, we can gain valuable insights into our emotional and physiological states. This knowledge can empower us to better navigate the challenges of daily life, enhance our relationships, and promote our overall well-being to live lives that are full of clarity, peace, purpose and joy.
More resources
Read an interview with the founder of the Polyvagal theory, Dr Stephen Porges here. And for a deeper look at the biology and sociopsychology of Polyvagal Theory, take a look at this article.