Polyvagal Theory, developed by Dr. Stephen Porges, illuminates how our autonomic nervous system (ANS) influences our emotional and physiological states. This theory introduces three primary states of the ANS:
1. Ventral Vagal State (Safety and Connection): When we're in this state, we feel calm, safe, and capable of social engagement. Our heartbeat is steady, and our breathing is deep and regular. This state fosters creativity, empathy, and connection.
2. Sympathetic State (Fight or Flight): This state is triggered in response to danger or stress. Our heart rate accelerates, muscles tense, and adrenaline surges. While beneficial for short-term survival, prolonged exposure can lead to anxiety, aggression, and burnout.
3. Dorsal Vagal State (Shutdown): In extreme stress or perceived helplessness, the body might enter a state of immobilization. This can manifest as depression, dissociation, or a sense of numbness.
Staying in ventral vagal 100% of the time is unrealistic, so our capacity to transition smoothly between these states is key, and is known as "nervous system regulation." Practices such as mindfulness, breathing exercises, and somatic therapies can enhance our ability to self-regulate. This regulation is crucial because it affects how we perceive and interact with the world, and greatly impacts the kind of narrative we are able to tell about ourselves and the world.
When we can effectively regulate our nervous system, we are able to construct a more resilient and adaptive narrative of our experiences. Here's how:
1. Resilience and Adaptability: A regulated nervous system allows us to recover swiftly from stress and adapt to changing circumstances. This resilience enables us to face challenges with confidence and optimism.
2. Enhanced Relationships: When we operate from the ventral vagal state, our capacity for empathy and connection blossoms. Stronger relationships enrich our lives and create a support network that empowers us to pursue our goals.
3. Improved Mental Health: Effective regulation diminishes the effects of chronic stress, anxiety, and depression. A balanced nervous system nurtures mental clarity and emotional stability, paving the way for a more fulfilling life.
4. Increased Creativity and Innovation: In a state of safety and connection, our brain is more open to new ideas and perspectives. Creativity flourishes, and we can envision broader possibilities and solutions.
5. Empowered Agency: By understanding and harnessing the power of our ANS, we can reclaim agency over our lives. This self-awareness allows us to navigate life’s challenges proactively rather than reactively.
Practical tools to foster regulation include:
1. Mindfulness and Meditation: Regular practice can enhance self-awareness and promote a state of calm.
2. Breathwork: Techniques like diaphragmatic breathing can help shift our state towards safety and connection.
3. Physical Movement: Gentle exercises such as yoga or tai chi can facilitate nervous system regulation.
4. Social Engagement: Positive social interactions can naturally activate the ventral vagal state. Positive is the key here- if you are struggling to regulate avoid people (when possible) that have a negative impact on you.
5. Somatic Therapies: Approaches such as somatic experiencing or trauma-informed therapy (Depth Hypnosis!) can aid in processing and releasing stored stress. Two great books for understandng how trauma becomes stored in the body is The Body Keeps a Score by Bessel van der Kolk M.D. and Waking The Tiger by Peter Levine. Stored trauma absolutely impacts one's ability to stay to connected to a ventral vagal place.
Understanding polyvagal theory helps me determine where I'm at on the ANS ladder. When my thoughts become nervous or fear based I know I'm in fight or flight, and when they're more of a hopeless type I know I'm in dorsal vagal. The above tools help me move out of those two states and back into a ventral vegal state, where my thoughts are positive, creative, curious, and hopeful. Ventral vagal is also the state where our bodies are repairing and functionally opitmally on a physical level. If you want to learn more, or recognize you may need some tools to help strengthen your nervous reach out or book a session!
Love,
Jenny

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