Polyvagal Theory
- Tonya Beattie
- Oct 28, 2024
- 3 min read
Our body is always listening!
Our body can tell us many things by the way it responds to the world around us. For example, we can tell when we feel calm by paying attention to our heart rate, our breathing, and the feeling of relaxation in our muscles. On the flip side, we can also tell when we feel anxious, nervous, scared, etc.; our heart rate speeds up, our breathing quickens, and our muscles may feel tense. In the latter, our body is responding to a perceived ‘threat’ in our surroundings.
While our body’s response to threat can be a useful survival mechanism, our body’s depiction of ‘threat’ may not always be proportionate to the situation at hand. For example, have you ever felt extremely stressed about a non-life-threatening situation, such as a test, a dance rehearsal, or a sports tournament? You may have noticed a decrease in appetite, increased heart rate, and/or muscle tension. While you cognitively know that the ‘danger’ is not life-threatening, your body doesn’t know the difference and is sending you a signal that you are in danger. When there is no real ‘threat’, but your body is responding as if there is, you can take steps to calm your body’s response and communicate to your body that you are safe.
At Clarity, one of the important theories we draw from is Polyvagal Theory, developed by Stephen Porges. In this theory, the autonomic nervous system (the "automatic” part of our nervous system) has three main responses or “branches”:
The ‘Fight or Flight’ Response (Sympathetic - Mobilization) - initiated when one senses danger/threat. One prepares to fight or flee the threat.
The ‘Collapse’ Response (Dorsal Vagal - Immobilization) - initiated when one feels helpless/overwhelmed. The body shuts down and feels numb/disconnected from the environment.
The ‘Social Engagement’ Response (Ventral Vagal - Relaxed) - initiated when connected to others. Calm and accepting of social interaction (depicted from the individual's tone of voice, facial expressions, and eyes).
Polyvagal Theory discusses the importance of toning the vagus nerve in regulating the nervous system. The vagus nerve, the longest nerve in the body, plays a key role in nervous system regulation. Activating this ventral pathway of this nerve turns on our rest and respond system, strengthening feelings of control and calmness. Polyvagal theory believes that with a greater understanding of how the above three response states fluctuate, individuals can:
Better manage their well-being and health, and;
Have more understanding of others’ behaviour.
Here are six evidence-based ways to engage the ventral pathway of our vagus nerve and remain calm and centred (Robbins, 2024):
Go for a walk in silence - Silence encourages self-reflection, daydreaming, and present awareness. This activates various parts of the brain
Sing a song loudly - Singing frees tension in the diaphragm by activating the vagus nerve.
Have a hot bath - Vagus nerve can be activated by hot water. Hot water increases body temperature, relaxing the muscles. This is physically and mentally soothing. A hot shower works as well!
Hum loudly - Humming sends vibrations throughout the body. Humming ‘OM’ has been found to stimulate the vagus nerve.
Deep breathing - Deep breathing increases the oxygen supply to the brain and stimulates the vagus nerve. This strengthens a feeling of calmness.
Hug a loved one - Hugging releases oxytocin, which has been found to decrease heartrate and stress.
References:
Polyvagal Institute. (2024). What is the polyvagal theory?
Robbins, M. (2024). Feeling anxious? Your vagus nerve is your secret weapon! It runs from your tailbone to your brain, regulating your nervous [Image attached] [Facebook Post]. Facebook. https://www.facebook.com/melrobbins/posts/feeling-anxious-your-vagus-nerve-is-your-secret-weaponit-runs-from-your-tailbone/1027949565353238
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