Stephen Porges’s “Polyvagal Theory” is essentially the unconscious way in which the body stores and responds to both trauma and safety.

The vagus nerve is responsible for the mind/body connection (read more about that here). The vagus nerve is also the only nerve in the body connected to most major organs without being attached to the spine. It’s responsible for unconscious functions and also responsible for organizing our earliest experiences, and feeling connected to and safe with others. Humans are born with the need to connect to others through relationships. These relationships can either make us feel safe and secure or threatened and unsafe.

The nervous system is a complex system of systems. Sounds confusing right? There are two different paths the nervous system has. We have the central nervous system which deals solely with the brain and the spinal cord. Then there’s the peripheral nervous system which has several different paths stemming from it. The only one pertinent to Polyvagal Theory is the Autonomic Nervous System (ANS). This is responsible for homeostasis and regulation of organ and metabolic function. This is where the vagus nerve lives.

The name “vagus” comes from the Latin term for “wandering.” This is because the vagus nerve wanders from the brain stem into organs in the neck, chest, and abdomen. The ANS has two subsystems, the sympathetic (SNS) and the parasympathetic (PNS) nervous systems (2 parts/jobs). The job of each of these pathways is to protect us from potentially life-threatening situations. You may have heard of “fight or flight”. The fight or flight response lives in SNS. The shutdown and freeze responses live in one part of the PNS.

How is Polyvagal Theory related to trauma?

Trauma that occurs at a very young age, before a secure attachment, will result in more shutdown behaviors/responses, and after some secure relationships are formed there are more fight or flight responses to threats, harm, or danger. The body and brain react unconsciously and a pattern of defense is created that can last a lifetime. The brain/body is unable to discern between a perceived threat and an actual threat.

Think of when you hear the loudest clap of thunder and lightning, as if it were right next to you, and you jump a mile. Or think about being chased by a vicious grizzly bear whose baring its sharp teeth and growling ferociously. Did your heart rate just increase? If so, your SNS was activated and you are now in a state of defense.

The same thing happens when living with chronic stress and anxiety - like when we feel our life may be threatened because of fear and uncertainty of a global pandemic or if we are constantly worried about being able to provide for our families or if we live with chronic illness. When our Sympathetic Nervous System is in the driver's seat it’s nearly impossible to think clearly. When our body and brain are unknowingly responding to past threats in a current situation we are not able to stay present or use reason and discernment, our critical thinking skills diminish and our intuition is silenced. This also makes connecting with people quite difficult.

The Importance of Safety and Security

When we feel safe and secure, the other part of our Parasympathetic Nervous System is in charge. We want to be in a place where our PNS is front and center, where we can “rest and digest” and feel “safe, secure and connected”. In Polyvagal Theory, it’s possible to find the somatic (bodily) sensations that one feels when in an activated state and learn tools to access the PNS during those sensations/emotions/feelings. Essentially this practice focuses on recruiting the nervous system of the client as a path to move toward healing and wellness. It’s possible to increase our vagal tone making it easier to access our safety system and to connect with others through different exercises and activities.

Ways to Stimulate the Vagus Nerve

Listed below are simple vagus nerve hacks most anyone can do and everyone would benefit from.

Hum or Sing
Gargle
Long slow deep breaths. Inhale through the nose, hold and exhale longer out of the mouth
swaying/rocking
Hug self
Hug others
Yoga

Polyvagal Theory in Practice

Polyvagal Theory goes far beyond the scope of this blog. In fact, it’s a gross oversimplification. It’s far more intricate, nuanced, complicated, technical, and astounding. We are not our thoughts. Our thoughts and the reaction to those thoughts are informed by past experiences, environmental factors, and our current reality. Once we slow down and really FEEL and understand our way through our experiences, we free up more brain power to resolve conflict easier and more thoughtfully, and to love harder.

Understanding where someone's nervous system is at can help us give grace to them when we otherwise would become frustrated. If we can model stepping away when feeling flooded with emotion and regaining our rest and digesting PNS, we can re-enter conflict without defenses and with a more empathetic heart.

Here at Atlanta Wellness Collective, we want to help. To talk to someone or schedule an appointment, please contact us or request an appointment today.

This blog post was written by Elizabeth Neal, LMSW.

Disclaimer: This blog is not intended to substitute professional therapeutic advice. Talk with your healthcare provider about your health concerns and before starting or stopping therapies. No content on this site, regardless of date, should ever be used as a substitute for direct professional advice from your doctor or other qualified clinician.

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