Understanding Your Nervous System: How Polyvagal Theory Can Empower You

 GGC Blog Post: Sumiaya Caughey

In our world today, we often find ourselves juggling the demands of work, family, and relationships among countless other obligations. Finding a path to balance in our busy lives can be extremely challenging; here is where Polyvagal Theory could be a resource to you. Polyvagal Theory offers valuable insights into how our nervous system influences our ability to process stress, connection to others and can also be a tool to build resilience and self-regulation skills. 

What is Polyvagal Theory?

Polyvagal theory was developed by Dr. Stephen Porges. His theory explores the relationship the autonomic nervous system plays in regulating our reactions to stress and social interactions

The autonomic nervous system is composed of the sympathetic and parasympathetic systems. The sympathetic system is that of mobilization and sometimes called our fight-or-flight system when highly activated. The parasympathetic system is our system of rest and digest, and can result in a freeze or immobilizing response if overly activate.

States of the Autonomic Nervous System

Polyvagal Theory identifies three distinctive states of the autonomic nervous system:

• Safe & Social (Ventral Vagal State- Parasympathetic activation)

           When we feel safe and connected, our body operates in a regenerative manner in this state. We are calm, engaged, and capable of positive social interactions and connection. This state supports healthy communication and emotional balance.

• Fight or Flight (Sympathetic State- Sympathetic activation)

           When we perceive a threat or stress, our body activates the fight-or-flight response. This state heightens hypervigilance, increases heart rate, and prepares us to deal with perceived danger, even though we may not be in actual danger of being harmed. In this state we may feel emotions such as anxiety, anger, and panic. 

• Freeze or Shutdown (Dorsal Vagal State – Parasympathetic activation in overdrive)

           In extreme stress when we feel overwhelmed and unable to manage it, our body may enter a freeze response. This state can cause us to become numb, detached, or immobilized as a protective mechanism against overwhelming threats that feel life threatening. In Polyvagal terms, it is sometimes described as slamming on the parasympathetic break too hard, causing an extreme parasympathetic response.

These states are often described as a ladder or hierarchy that we move up and down based on our perceptions of safety or danger.

Navigating the States of Your Nervous System:

For all individuals, it is normal and healthy to move up and down the autonomic ladder of our nervous system many times throughout the day. When we build resilience, we are able to flexibly navigate the ups and downs of our days and therefore our nervous system with ease. We do this by recognizing moments of dysregulation and working to connect with external and internal resources to return to regulation. However, we may encounter problems regulating when we are pulled into a heightened state of fight-or-flight or immobilization and then don’t know how to regulate ourselves back to safety. Some people have a tendency to spend most of their time in one heightened state. For example, if you are always in a rush, always moving, exercising, have a mind that is racing, and feel wound-up, you may be mostly living in a sympathetic state. If you are mostly withdrawn, stagnant, very low energy, lose track of time and feel unproductive, you may be mostly living in a dorsal vagal state.

How Polyvagal Theory Can Empower You

Understanding and working to regulate how you move through these states can provide insights into managing stress and enhancing your emotional well-being. Here’s how you can use Polyvagal Theory to your advantage:

1. Recognize Your States

The first step is becoming aware of which state you are in at different times. Are you feeling calm and connected, or are you experiencing anxiety or numbness? You can keep a journal to help build awareness, identify patterns and create intentions based on your observations.  

2. Know your Glimmers

Glimmers are positive, calming cues that help you feel safe and connected. They are your nervous system’s version of a comforting hug or a reassuring smile. These are moments or experiences that signal to your body that everything is okay, helping you to stay in or return to a state of safety and connection. Get to know your own glimmers, this empowers you to be able to replicate them when you are struggling to regulate. Notice times in your day where you have a moment or even few seconds of contentment, safety, connection or joy.

Here are some examples of Glimmers: 

• Being in familiar and comfortable environment
• Genuine shared laughter or moment of understanding with someone
• Kind words from a friend
• Favorite smells, music, foods

3. Know your Triggers

Triggers are cues that push us into a heightened state of alertness or stress. They can be things, people or situations that activate or move us into the fight-or-flight response or even the freeze response. Triggers can be rooted in past experiences or present circumstances that make us feel threatened or overwhelmed. 

Here are some examples of Triggers: 

• Negative feedback or high-pressure situations 
• Chaotic and over stimulating environments
• Situations that reminders of past traumatic experiences
• Environments that are unpredictable or where you feel a lack of control

4. Implement Grounding Techniques

To shift from a state of stress or overwhelm to one of calm and connection, try grounding techniques that activate the ventral vagal system. Deep breathing exercises that focus on engaging the diaphragm, progressive muscle relaxation, and mindfulness exercises can help you return to a more balanced state. Practices such as yoga and meditation are also effective in building resilience in the nervous system and promoting overall well-being.

5. Use Movement When You Feel Detached

If you feel stuck in a state of immobilization, numbness or disconnection, physical movement can be a powerful tool to shift your state. Movement reconnects you to your physical body, increases blood flow to counter the shutdown that happens in the dorsal vagal state, and promotes intentional breath that activates the ventral vagal response. Practices can include anything from walks or stretching to more intense aerobic exercise. Find the movement format that feels right for your body. 

6. Nurture Positive Social Connections

Humans are wired for social connectedness, our need to connect with others is deeply rooted in our evolutionary history.  Building and maintaining supportive relationships is crucial for staying in a safe and social state. Surround yourself with people who uplift and understand you. Engaging in meaningful conversations and activities with loved ones can enhance your sense of safety and connection.

Final Thoughts

Polyvagal theory can be a built-in compass that helps you understand your body’s response to stress and connection. Use this knowledge to work towards a life that feels more balanced, connected, and in control. And remember to be patient and curious with yourself as you work to find the right strategies that work for you specifically!