What is Polyvagal Theory?
If you have started your journey of somatic healing and nervous system regulation, you’ve likely heard the term Polyvagal. Let’s break down the fundamentals of Polyvagal Theory, so you can learn how to work with it in your own somatic healing journey.
Let’s get semantic. “Poly” means many. “Vagal” refers to the Vagus Nerve, a lengthy nerve that traverses the body, from the brain down the spine and connects the nervous system. Vagal is derived from the Latin word for “wander,” highlighting its extensive reach. Essentially, Polyvagal Theory encompasses multiple theories about the Vagus Nerve.
Polyvagal theory was developed by Stephen Porges, marking a significant shift in our comprehension of the body’s stress response. Before Porges, stress was viewed in simplistic binary terms: either you were stressed or not. It was seen as if there was a switch, on or off, with no inbetween. The traditional model depicted stress as triggering a “fight or flight” reaction, followed by a return to a relaxed state once the threat subsided.
In his studies Porges unveiled a more intricate understanding of stress responses, and the dynamic interplay of nervous system responses. He identified three primary states of nervous system activation: Ventral Vagal (social engagement), Sympathetic activation and Dorsal Vagal shutdown.
Nervous System States
- Ventral Vagal (Social Engagement): This parasympathetic aka ‘rest and digest’ state fosters connection and empathy with others, creating feelings of safety and joy. It’s characterized by being present in the moment and experiencing positive emotions. It is only from this state that our cells can repair, and our bodies can full digest and absorb nutrients (in other words, only from a ventral vagal state can we ‘heal’ and function optimally).
- Sympathetic Activation (Fight or Flight): This state mobilizes the body to respond to perceived threats, leading to sensations of anxiety and tension. It’s associated with physical responses like muscle tightness, particularly in the back, shoulders and chest. In this activated sympathetic stress, we lose cognitive function and the blood goes away from our brains, digestive organs and our bodies are flooded with cortisol and adrenaline — giving us the acute awareness to assess and mitigate ‘threat’ — even if it is only a perceived threat and not an actual danger (aka anxiety).
- Dorsal Vagal Shutdown: This state involves immobilization, akin to “playing dead.” It manifests as either collapse or a freeze response, accompanied by feelings of lethargy and hopelessness. This state of freeze often occurs after prolonged sympathetic activation (chronic stress) and is commonly known as burn out.
Prolonged sympathetic activation can have adverse health effects, including hormonal imbalance, cardiovascular conditions, digestive issues and mental health disorders. When the body goes past sympathetic activation into dorsal vagal shutdown to regulate the stress response and prevent excessive activation, the freeze state can be difficult to move out of. For this reason, some people are in recovery from burnout for many months or even years.
The Importance of Polyvagal Understanding
Understanding these states is important in working with your own nervous system regulation and understanding the complex interplay of physical sensations, symptoms and emotional responses as a result. For instance, chronic stress may lead to tight back muscles, acid reflux or social difficulty in connecting with others. We are affected on all the levels, and the mind-body connection is vast.
Polyvagal Theory underscores the importance of addressing stress at a physiological level, rather than merely altering thoughts or beliefs, or taking calming medications that act as a bandaid. Polyvagal Theory emphasizes the significance of engaging with the body’s physical sensations to regulate the nervous system effectively. This is where somatic work comes in.
To manage stress effectively, it’s crucial to recognize which state the body is in and how it responds to various situations. This awareness lays the groundwork for promoting healthier nervous system regulation and enhancing overall well-being.
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