Polyvagal Theory: Understanding Nervous System Regulation
Polyvagal Theory provides a framework for understanding how our nervous system responds to stress, connection, and safety.
This theory describes how our evolutionary, Primordial responses, such as emotions, instincts, and feelings are innate and help us survive. Different branches of the nervous system influence our emotions, behaviours, and general well-being.
The Three States of the Nervous System
Polyvagal Theory identifies three primary states governed by the vagus nerve:
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This is the optimal state of connection, safety, and calm. When in this state, we feel open to relationships, capable of clear thinking, and emotionally regulated.
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This state is activated in response to perceived danger or stress. It mobilises energy, increasing heart rate and alertness, preparing the body to confront or escape threats.
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This is the body’s survival response to extreme stress or danger. It can lead to feelings of disconnection, numbness, or even dissociation.
Why Is This Important for Mental Health?
Understanding Polyvagal Theory helps us recognise our nervous system responses and develop strategies to regulate them. When we learn to shift from states of stress or shutdown back to social engagement, we experience improved emotional resilience and relationships.
Tools for Nervous System Regulation
There are lots of things you can do between therapy sessions to help regulate your nervous system, such as:
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Deep, slow breathing activates the ventral vagal system and promotes relaxation.
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These practices encourage awareness and presence, helping individuals transition to a state of calm. This technique can ground us and keep us in the present moment when doing trauma work.
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Physical activity can release stored stress and support nervous system flexibility.
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Engaging with supportive relationships fosters a sense of security and regulation.
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Body-based therapies such as EMDR, yoga, or massage can assist in shifting nervous system states.
Understanding the nervous system’s role in emotional regulation allows for more effective interventions, fostering healing and resilience, this can be really helpful if you are experiencing the impact of trauma, anxiety, depression, and stress.
If you’d like to learn more about how Polyvagal Theory can help you, contact me today to explore therapy options tailored to your needs.
