Polyvagal Theory

Have you ever felt as though despite your best efforts, your behaviour or responses are beyond your control? The answer lies in your nervous system.

In 1994, Stephen Porges a neuroscientist introduced polyvagal theory, which links the autonomic nervous system with reactions and behaviours associated with emotion regulation, social connection and the fear response; particularly in those who have suffered any form of trauma (Muller, 2022). Deb Dana, a clinical social worker and therapist, later adapted polyvagal theory for clinical and therapeutic purposes (Muller, 2022). Deb's polyvagal teachings and practices can be applied in therapy and between sessions to help individuals move out of emotional dysregulation and into a state of social connection.

“A polyvagal approach to therapy is based on the knowledge that the autonomic nervous system is shaped by early experience and reshaped with ongoing experience, that habitual response patterns can be interrupted, and that new patterns can be created. ” (Dana, 2020a)

There are three states of the nervous system that we move in and out of, and each of us will be inclined toward certain patterns. The three states are Dorsal, Sympathetic and Ventral. A dorsal state is one of immobilization and collapse. A sympathetic state is one of activation where you are driven to fight or flee. A ventral state is when you are calm and ready to socially engage with others. The key to being able to access the ventral state, where you can give and receive signals that you are present, calm and able to engage with others, is a feeling of safety. If for any reason you do not feel safe, you are not going to be able to access a ventral state.

Think about times at work, socially or in moments with your partner, family or friends when you have felt unsafe, even when logically that feeling doesn't seem to make sense, yet it is there- you are hyper-alert and ready to run, hide or defend yourself. You might feel something is off and you can't quite place your finger on it or you feel threatened in some way. In those moments your nervous system is reacting to perceived threats; you do not feel safe. As long as you do not feel safe, you are going to react either by defending, deflating, or disappearing.

How can you use Polyvagal Theory to change your thoughts and behaviour?

When you start to become aware of how your nervous system is responding to events, you develop the capacity to understand yourself and your reactions on a whole new level. By recognizing you are in an activated sympathetic state or a depleted dorsal state, you may find you have more compassion for yourself because you can understand why you might be feeling and thinking the way you are. With the help of your therapist and your own self-work between sessions, you will slowly begin to recognize when you need to regulate yourself into a vagal state, so you can feel more open and curious and less anxious, reactive, fearful or depressed.

One simple technique to increase your Vagal (Social Engagement) state:

Cultivate self-compassion. When you notice you are feeling activated or depleted, notice, if you start to have critical thoughts, and begin to extend yourself some self-compassion. Compassion will pump your ventral brake (Dana, 2020b). Think of a car's gas and brake pedals. By pumping the brakes, you are slowing down your car's acceleration. By cultivating compassion when you are stressed, anxious, activated or shutting down, you are pumping the break so that you do not keep blazing forward at full speed, or crashing.

“ Self-compassion is a way of emotionally recharging our batteries. Rather than becoming drained by helping others, self-compassion allows us to fill up our internal reserves so that we have more to give to those who need us. ”

— Kristin Neff

References

Dana, D. A. (2020a) Polyvagal Exercises for Safety and Connection. WW Norton.

Dana, D. A. [The Weekend University]. (2020b, November 28). Polyvagal Theory and Trauma – Deb Dana [Video] YouTube. https://youtu.be/M-SVdQ-CHk

Muller, R. T. (2022, June 9). Polyvagal Theory: An Approach to Understanding TraumaThis theory highlights the nervous systems importance in how we perceive trauma. Retreived From: https://www.psychologytoday.com/us/blog/talking-about-trauma/202206/polyvagal-theory-approach-understanding-trauma