Polyvagal Theory
Ever wonder why you react the way you do in stressful situations, or why you can feel calm one moment and completely overwhelmed the next? Polyvagal Theory, developed by Dr Stephen Porges, might just hold the answers you’re looking for.
Polyvagal Theory revolves around the Vagus nerve, a key player in your Nervous System. This nerve helps regulate how your body responds to stress, safety, and connection. The theory divides your Nervous System into three main states, each playing a different role in how you handle the world around you.
The Three States of Your Nervous System
The Social Engagement System:
This state is where you feel safe, relaxed, and ready to connect with others. It allows you to communicate easily, stay calm, and enjoy the moment. You’re in this state when you’re in a comfortable environment or with people you trust—it’s your "everything’s okay" mode.The Fight-or-Flight Response:
This state kicks in when you face stress or danger. Your body prepares to either confront the threat (fight) or escape it (flight). You might notice a faster heartbeat, increased alertness, and a surge of adrenaline. It’s super helpful in real emergencies but can be a bit over-the-top for everyday stress.The Freeze Response:
When stress becomes too much to handle, especially in cases of trauma, you might enter a freeze state. This is your body’s shutdown mode, where you feel numb or disconnected. It’s like hitting pause to protect yourself when things get overwhelming.
Understanding these states can make a world of difference when it comes to managing stress and improving your emotional health. Polyvagal Theory gives you a framework for recognising which state your Nervous System is in, so you can take steps to manage your responses and find more balance in your life.
By knowing how your body reacts to stress and safety, you can work towards a more resilient state of well-being. It’s all about learning how to navigate the ups and downs of daily life with a bit more ease.
Gud Stories
From Sammy:
A few years ago, I was overwhelmed by anxiety and constantly felt on edge. Discovering Polyvagal Theory helped me understand how my Nervous System was playing a huge role in this stress.
Polyvagal Theory explains how the Vagus nerve regulates our responses to stress and safety, breaking them down into three states: resting, fight-or-flight, and freeze. I realised I was often stuck in fight-or-flight mode, reacting to everyday stress with a racing heart and scattered thoughts. Sometimes, I’d even slip into freeze mode, feeling completely overwhelmed, numb, and disconnected when things got too intense.
With this new understanding, I started working on bringing my Nervous System back into balance. I focused on engaging my “rest”, or calm state, by spending time with supportive friends and practising mindfulness. I also used deep breathing and muscle relaxation techniques to calm my fight-or-flight response, and incorporated grounding exercises like stretching and nature walks to help counteract freeze mode.
Applying this all made a huge difference in how I managed stress. I became more aware of my Nervous System’s state and learned how to address it more effectively. Polyvagal Theory didn’t solve everything overnight, but it gave me a framework that’s really helped me on my healing journey, bringing a sense of calm back into my life.
For more literature and research on the Vagus nerve, practical tips on managing the Nervous System, and a step-by-step guide to calming your body and mind, sign up for our Chaos to Calm course!
