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Polyvagal Theory: The Science of Safety
I’m sure you’ve seen around the socials that brain-body therapies and nervous system regulation is all the rage these days. You can find all kinds of tips and tricks to help activate your vagus nerve and help your body feel safe. Maybe you’ve even heard of Polyvagal Theory?!
I discovered how much I love neuroscience and integrating that into traditional mental health practices around 2019 when I began to do more trauma training. Since then I have constantly been learning how cool and complex our brains and bodies are – and that most of the “disorders” that are diagnosed are really natural, biological responses that are supposed to happen!
Polyvagal Theory (PVT) is one of the main frameworks that I work from. The spirit of this approach is not to find some quick tricks that can make your emotions go away. The hope is to understand what is going on within your brain and body and to be with your physical sensations and emotions – guiding them to safety.
The Science of Safety
“Polyvagal Theory is a way of understanding how our brain and body work together to respond to stressors that are a part of everyday life as well as experiences that are more significant, such as trauma.” – The Polyvagal Institute
Polyvagal Theory (PVT) was developed by Dr. Stephen Porges in the 1990s after 30 years of research. This framework focuses on the role the autonomic nervous system (ANS) and the vagus nerve play in balancing our health and wellness. You have an entire complex system of nerves throughout your body – The ANS is the part that functions automatically, without you thinking about it. The system in charge of heart rate, blood pressure, breathing, digestion, etc.
The ANS is what activates when we sense danger. For example, someone cutting you off in traffic and you almost get in a wreck. What happens? Your body automatically moves the steering wheel quickly and adjusts to keep you safe. What body sensations do you notice after? Maybe heart rate increase, shortened breath, feeling hot or sweaty, hands shaking, stomach turning or nausea… more? These are all body responses activated by your ANS so you can react quickly and get to safety. Your ANS is also what activates to help your body calm and come back to safety after being in danger.
This is what PVT focuses on – the science of safety in our bodies and how these responses play a role in our daily wellness and behavior. It shows us how we engage in the world.
3 Principles of Polyvagal Theory
Before I give the 3 principles, let me give a bit of background. Originally our ANS was believed to have 2 main parts – the sympathetic nervous system (speeding things up) and parasympathetic nervous system (slowing things down). What Dr. Porges’ research showed us that there are actually three primary states of our ANS that shift based on how safe we feel: parasympathetic – ventral vagal (relaxed), sympathetic (mobilized), and parasympathetic- dorsal vagal (immobilized).
This image gives a simple description of each of the states that your ANS shifts through on a daily basis. So there are 3 primary states of our ANS and “hybrid” states or combo states as well. We’ll just focus on the primary systems for this blog.
Principle #1: Hierarchy
The hierarchy principle states that we move through these primary states in a predictable pattern. These movements are not a choice! It’s how our nervous systems are meant to work. The Polyvagal Ladder was developed by Deb Dana (2018) to help describe these movements.
The Polyvagal Ladder
Principle #2: Neuroception
“Neuroception” = Your Spidey Sense!
We all have a built in security system that is constantly subconsciously scanning for danger. Your sensory neurons are determining risk levels without you even having to involve the thinking areas of your brain. If you “neurocept” danger – that is when you shift down the ladder to defense states like fight, flight, or shutdown.
Your neuroception listens through three inputs of information: inside (your body), outside (your environment), and between (other people).
Principle #3: Co-Regulation
Humans are mammals! And mammals need and long to be connected with others – it’s biological! Co-regulation is the term used to describe that our nervous systems are looking for people that are safe so we can develop supportive relationships.
We do this through sending signals of safety or danger to each other so we can encourage or discourage people to connect with us.
Think of when we talk to babies or pets. We change our voice tone, face, body positions so they can know we are safe. How can you tell that someone is angry – yelling, furrowed brows, staring, etc.
Our nervous systems feed off each other – so when we are around regulated people in their relaxed state it helps us feel safe.
Working With Your Nervous System
I love integrating PVT into my practice because this framework reconnects our brain and body and removes the shame created from a system that tells us we are broken and disordered.
Once we understand the biological makeup of our nervous system, we can see that the symptoms we experience in “disorders” like anxiety, depression, PTSD, etc. are not choices and something to “fix.” But natural responses our bodies are meant to have in danger. We are just getting stuck in these responses.
Here are some ways that I help my neuroscounseling clients work with their nervous systems:
Mapping & Naming
I work with each client to “map” how their nervous system responds in each state and help them learn to identify and name their state when they shift into danger.
Regulation Tools & Skills
I help my clients find the right skills that help them feel grounded and connected – not to make their emotions go away but to be with themselves and guide them to safety.
Somatic Activities
My clients and I engage in body movement and creative activities to help us connect with the different states in our bodies and get to know them. For example, stretching & creating playlists of music to match the states.
Learn More About Neuroscounseling
The Safe & Sound Protocol (SSP)
The SSP is a listening therapy inspired by PVT that uses specific filtered music designed to gently engage your nervous system, helping you feel calmer, more connected, and ready to engage with the world around you. I offer this program separate from my neurocounseling clients.
Want to learn even more about this SSP – Check Out This Blog
Invitation to Start Noticing!
Yes, it’s easier to learn to connect with and understand your brain and body with the help of a therapist or coach. The connection piece is a huge bonus as that is something that helps our bodies feel safe.
However… it’s not the only way and not accessible for everyone. One of the reasons I am writing this blog is to provide FREE content.
You can start living a more embodied life now by just noticing the sensations in your body and considering what state your nervous system may be in (rest, fight/flight, shutdown). Remember – we are noticing with curiosity! NOT JUDGEMENT!
Feel free to use these activities to help you get started:
Nervous System Regulation EBook
If you have questions about working with me or you are reading to get started – LET’S CONNECT!
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