Polyvagal theory is an approach to understanding the mind and body that highlights the autonomic nervous system. As background, our autonomic nervous systems are composed of two parts, the sympathetic nervous system (responsible for our fight-or-flight response) and the parasympathetic nervous system (responsible for calming us/slowing us down, or in life-threatening situations, the freeze response). These parts of our nervous system work in opposition to one another. The more sympathetic activity we experience, the less parasympathetic and vice versa. For many, traumatic exposure and/or the stressors of daily living create ongoing sympathetic nervous system activation and, in particularly intense and/or ongoing cases, can lead to a freeze response. The goal is nervous system regulation, where each system is active but works flexibly and responsively.
Polyvagal theory, developed by Dr. Stephen Porges, proposes that the vagus nerve, part of the parasympathetic nervous system, plays a significant role in our well-being. The vagus nerve is a nerve that runs from our brains to our stomachs and has motor (movement) and sensory (sensing) functions. This nerve regulates a variety of human experiences, such as food intake and satiety, inflammation, etc. The nerve is sometimes referred to as the “vagal brake,” as it is said to reduce stress levels on the body.
According to Porges (1995), the autonomic nervous can exist in three states:
Ventral vagal state: This is a regulated state that reflects safety and encourages connection with others.
Sympathetic state: This is an activated, fight-or-flight state.
Dorsal vagal state: This is a shutdown, “freeze” state that can lead to experiences of numbing, dissociation, and depression.
According to Porges, experiencing trauma can cause profound autonomic shifts. Especially with prolonged or repeated traumatic exposure, we move away from growth, healing, and connection to others (all associated with a ventral vagal state) and focus instead on here-and-now survival. We begin to operate in a state of arousal (fight-or flight, typical of the sympathetic state) or shut-down state (freeze, typical of the dorsal vagal state). In order to heal from the impact of trauma, a primary goal is to return to a ventral vagal state, communicating to our nervous systems that we are safe.
Another way of looking at polyvagal theory involves exploring the “window of tolerance,” a concept coined by Dr. Dan Siegel in the early 1990s. Here, Siegel proposes that there’s a an optimal zone of arousal for functioning effectively. But for folks who have experienced ongoing trauma, this window narrows, and we’re often thrust into states of hyperarousal (too much) or hypoarousal (too little) more easily. Hyperarousal is characterized by anxiety, panic, anger, and hypervigilance, while hypoarousal is evidenced by numbness, dissociation, and depression. The goal in the moment is to re-enter the window of tolerance and, over time, to increase this window by engaging in behaviors that allow us to feel safe and connected to appropriate others.
Some research supports the role of the vagus nerve in healing. For instance, studies have show that stimulating the vagus nerve can have a positive impact on conditions such as arthritis and possibly other inflammatory diseases, including Alzheimer’s and Parkinson’s. Some writings speak of “vagal tone,” a way of indicating vagal activity. It is said that vagal tone can be estimated through heart rate variability (i.e., time fluctuations between our heartbeats).
While we know that nervous system regulation is important for healing, the reality is that polyvagal theory does not have a lot of evidence to support it and is sometimes criticized as being too simplistic. In any case, we can use the theory as a launching point for tending to nervous system healing. Whether we speak of nervous system regulation or polyvagal exercises, the goal is generally to return to a state of safety and connection.
So how do we accomplish this? Activities that are often cited to encourage nervous system regulation include:
- Laughter
- Deep breathing exercises
- Singing or humming
- Moving our bodies
- Listening to or creating music
- Looking at or creating art
- Exposure to nature
- Cold water exposure
- Prayer, meditation, or yoga
A wealth of additional exercises can be found in Deb Dana’s book, Polyvagal Theory in Therapy. Many of these same activities are recommended for healing from burnout and other stress responses. They also map onto DBT’s mindfulness and distress tolerance skills. By attending to our bodies, through breath work, mindfulness, temperature, and other somatic exercises, we are more likely to decrease arousal and return to a calm and adaptable state.
In her book, Dana also introduces the concept of “glimmers,” which – as opposed to triggers – are experiences that result in positive feelings, such as joy, pleasure, peace, or gratitude. A glimmer might be a hug with a friend, appreciating the colors in the morning sky, or noticing a favorite scent. According to Dana, glimmers aren’t major events. Instead, they’re “micro moments,” that, if we take in – and even savor – can signal safety, calm, and connection and can help us regulate our nervous systems over time. See Dana’s recommendations here for working with glimmers.
Whether we call it polyvagal theory, the window of tolerance, or simply regulating our nervous systems, this work is often integral to healing, particularly for those who have experienced trauma in its various forms. While we can’t rewrite history, we can tend to our minds and bodies to help us feel safer, more grounded, and able to