Polyvagal Theory
Polyvagal theory says our mind (emotions, thoughts, behaviour) is not disconnected from our body, but is often influenced by it. Stephen Porges talks about the importance of our nervous system in not only regulating our emotions, stress responses, but how this system might act without our knowledge.
What is the Vagus Nerve?
The vagus nerve is a communication highway between our brain and many of our internal organs, including our heart, lungs, and digestive system, and it sends messages without us being aware. It can influence our heart rate, breathing, and digestion. So, when we’re calm, the vagus nerve helps us maintain a balanced, restful condition - the "rest and digest" mode. However, when we’re faced with stress or danger, the vagus nerve shifts us into "fight or flight" response, preparing you to deal with potential threats and will active our heart, breathing and even digestive response in a different way.
Understanding Polyvagal Theory
According to Polyvagal Theory our nervous system operates in three states:
Safe and Connected: The vagal nerve is active, steady breathing, relaxed muscles, we’re working within our window of tolerance. We feel calm, our bodies are in a social mode. We can connect with others and manage our emotions.
Fight or Flight: Our sympathetic nervous system is activated. Our body perceives danger or stress, we shift from social engagement into an alarm mode, including judgement, criticism and defensiveness to cope with perceived threats. We experience heightened alertness, anxiety, or readiness to either confront or escape the threat. Remember “danger” can mean facing a bill we’re not ready to pay, but our physical response is for blood to flow away from the problem-solving part of our brain, and to increases our heart rate, produces adrenaline, muscle activation and prepares the body for action.
Shutdown: In situations of extreme stress or perceived life-threatening danger, our bodies may enter a shutdown state. This is a survival mode can lead to feelings of numbness, disconnection, dissociation or a desire to withdraw from the situation. Socially withdrawn, we reduce eye contact, and experience feelings of detachment from oneself and others. This can be caused by having to speak at an important meeting at work. It is our body’s way of conserving energy and protecting itself when overwhelmed.
Neuroception
A key concept within Polyvagal Theory is neuroception, which is the subconscious checking for safety or danger. Neuroception determines whether we feel safe enough to engage socially, need to prepare for a threat, or shut down to protect ourselves. This process can be influenced by past trauma and may mean we misinterpret cues, causing us to react defensively even in safe situations, or react in a way that may be unhelpful to our environment (e.g. – shutting down in a meeting, or wanting to run away from an envelope).
Example of Neuroception in Action
For someone who felt ignored or dismissed by their parents during family meals, the sound of clinking dishes would become associated with feelings of loneliness and rejection. In adulthood when invited to a dinner party, while they may intellectually know they are among friends, the sounds of clinking dishes would cause them to feel uneasy, anxious, and withdrawn.
Their neuroception, triggered by the sound of clinking dishes, associated with past experiences of neglect, may prompt a defensive state, like the desire to retreat towards a shutdown mode. Despite being surrounded by friends, the person may struggle to remain in “social and connected mode” may even feel confused about why they are reacting this way.
Trauma Impacts the Nervous System
Trauma can significantly disrupt our nervous system, making it difficult for us to feel safe or remain connected with others. Trauma often causes us to become stuck in protective states like fight or flight or shutdown and we need help for our body feel safe again.
Moving Forward
Polyvagal Theory helps us understand how sometimes we may have a physical reaction to our environment that sometimes our intellect or emotions don’t understand.
By learning how to recognise and regulate the different states of our nervous system, we can enhance our capacity for resilience, healing, and positive social connections. Whether through deep breathing, mindfulness, or cultivating safe relationships, there are many ways to support our nervous system in moving towards states of calm and connection.
