Polyvagal Theory is a fascinating approach that can help you understand how your body responds to stress, safety, and connection. Developed by Dr. Stephen Porges, this theory explores how our nervous system works to protect us and also how it can sometimes keep us stuck in patterns of stress, anxiety, or disconnection. If you’ve ever wondered why you might feel “on edge” around others, shut down under stress, or feel calm in certain environments, polyvagal theory can offer you new insights into what’s happening within your body.

How Polyvagal Theory Can Help You Understand Your Responses

According to polyvagal theory, your autonomic nervous system (ANS) has different states that help you navigate your surroundings. This part of your nervous system operates automatically, meaning it often works outside of your conscious awareness. The polyvagal theory divides the ANS into three main “states”:

1. Ventral Vagal State (Social Engagement): This is your “safe and connected” state. When your ventral vagal system is active, you feel calm, engaged, and open to social interaction. You might notice a sense of connection with others and a feeling of inner stability. This state allows you to think clearly and respond to situations in a balanced, thoughtful way.
2. Sympathetic State (Fight or Flight): This state kicks in when you perceive a threat. Your body becomes primed to either confront or escape the danger. You might notice an increase in your heart rate, tense muscles, or a feeling of restlessness. In this state, you may feel anxious, irritable, or overly alert. It’s a natural response to stress, but if you’re here for too long, it can feel overwhelming.
3. Dorsal Vagal State (Shutdown or Freeze): When you feel trapped or when the threat feels too great to escape, your body may move into this state as a protective mechanism. In the dorsal vagal state, you might feel numb, disconnected, or “shut down.” It’s like a mental and emotional retreat—a way for the body to conserve energy when it feels hopeless or overpowered.

Why These States Matter to Your Well-Being

Polyvagal theory suggests that shifting between these states is a natural and normal part of life. But sometimes, due to chronic stress or past experiences, your nervous system can get “stuck” in fight-or-flight or shutdown mode. This can make it hard to relax, connect with others, or feel truly safe. Understanding these states gives you more control over your responses and helps you find ways to return to calm when you need it.

How You Can Work with Polyvagal Theory in Daily Life

By learning to recognise which state you’re in, you can take steps to help your body shift back to a state of calm and safety when needed. Here are some simple ways to work with your nervous system:

• Identify Your State: Start by noticing where you are. Are you feeling calm and engaged, anxious and tense, or shut down and withdrawn? Being aware of your current state can help you make choices to support your well-being.
• Engage in Calming Practices: If you notice you’re in fight-or-flight, try grounding techniques like deep breathing, progressive muscle relaxation, or taking a walk. These activities can help signal to your body that it’s safe to relax.
• Reconnect through Social Support: Because the ventral vagal state is associated with connection, reaching out to someone supportive can help activate this state. A simple conversation, a hug, or spending time with a pet can make you feel more grounded and connected.
• Practice Self-Compassion in Shutdown: If you’re in a shutdown state, it may help to start with small, gentle actions. Engage in activities that feel nurturing, like listening to soothing music, practising gentle stretching, or spending time in nature. Give yourself permission to move slowly, letting yourself come back at your own pace.

How Polyvagal Theory Can Benefit You

Polyvagal theory shows you that your body’s responses are not random—they’re protective, adaptive responses developed over time. Understanding this can empower you to work with your body instead of feeling controlled by it. By learning techniques to help regulate your nervous system, you can create more emotional balance, strengthen your relationships, and find greater resilience in the face of life’s challenges.

If you’re interested in understanding your body’s responses to stress and how to move toward greater peace and connection, polyvagal theory offers valuable insights that can help you feel more in tune with yourself and your world.