Polyvagal Part 1: What is Polyvagal Theory?

Picture this: you work a busy job - one where you feel a steady state of stress and urgency throughout the day. You notice in times when you have a particularly high workload and the stress is even higher, you feel more agitated, scattered, anxious, and maybe even ready to snap. After a whole work week of feeling like this, you make it to the weekend and want to do nothing at all. All you have the motivation and energy to do is lay horizontal and rack up a couple hours of screen time. You know what always helps you feel more recharged and connected, though - a walk in the park with your best friend. After getting the motivation to meet them in the park, you notice yourself feeling more clear and grounded.

Whether you knew it at the time or not, that’s Polyvagal Theory - the idea that our nervous system moves through different states that impact our emotions, physical health, and behaviors, and that there’s a way to feel more regulated by activating our vagus nerve.

So, what the heck are we talking about?! The holistic counselors at Rise and Thrive are here to help! Read on for Polyvagal 101: what is polyvagal theory, what are your circuits, and who should you check out if you want to know more.

What IS Polyvagal Theory?

Polyvagal Theory is a neurobiological framework that explains how the autonomic nervous system regulates physiological states and influences behavior. Polyvagal Theory describes the adaptive functions of the autonomic nervous system as mediated by the vagus nerve. It states that the nervous system has evolved through three stages (we’ll talk about these more in the next section!). The theory emphasizes the importance of the vagus nerve in regulating these states, particularly the ventral vagal complex, which promotes social behavior,  relaxation, and specifically controls our heart rate!

Polyvagal theorists believe …

1. The autonomic nervous system (ANS) is central to regulating physiological and emotional states. The ANS does this in part from the vagus nerve - a fishnet-like nerve that extends from your brain down to your stomach and regulates key functions in the body, including heart rate, digestion, and the relaxation response.
   

2. The ANS has evolved through three stages, each associated with distinct behavioral responses: immobilization (freeze), mobilization (fight-or-flight), and social engagement (rest and digest). Shifts between these autonomic states are natural and come from both physical clues from our own bodies - like cortisol level or our breathing patterns - and also from the environment - such as when work is stressful or you’re with a friend. 
   

3. Activation of the ventral vagal complex promotes a calm and balanced state in the autonomic nervous system (ANS), reducing the dominance of the sympathetic nervous system (responsible for fight-or-flight responses) and facilitating a shift towards parasympathetic dominance - AKA, the ventral vagal state.

Understanding Vagal States

Vagal states refer to the condition of the autonomic nervous system, influenced by the vagus nerve's activity. These states include the dorsal vagal complex associated with shut down and freeze responses, the sympathetic nervous system linked to fight-or-flight reactions, and the ventral vagal system associated with social engagement and relaxation. Understanding these vagal states provides insights into how individuals respond to stress, interact socially, and regulate their emotions.

To get a clue of which state you’re in, check below:

1. Dorsal Vagal State (Immobilization): When you’re in this state, you may be feeling numb, disconnected, or physically immobilized. Emotionally, you may experience a sense of helplessness, dissociation, or shutdown. Withdrawal from social interactions and  difficulty connecting with others is common here.
   

2. Sympathetic State (Fight-or-Flight): When you’re in this state, you may experience an Increased heart rate, shallow breathing, and/or muscle tension. Emotionally, you may feel anxiety, fear, anger, or irritability. Socially, you may notice heightened alertness, readiness for defensive actions,and  potentially aggressive or defensive behaviors.
   

3. Ventral Vagal State (Social Engagement/Rest and Digest): When you’re in this state, you’ll feel relaxed muscles, steady heart rate, and deep breathing. Emotionally, this is where you’ll feel safety, calmness, contentment, or joy. You experience openness to social interactions,the  ability to connect empathetically,and the  enjoyment of relationships and communication.

Note: If you’re wondering where Freeze is here, this is actually a Mixed State of Dorsal and Sympathetic.

The Pioneers of Polyvagal Theory

So, you’ve read the other two sections in our blog post and are thinking Polyvagal Theory may be a good fit for you. Wonderful! Here are the pioneers of Polyvagal Theory - the folx you’ll want to read about if you’re continuing down this polyvagal path.

1. Stephen Porges: Stephen Porges is a distinguished professor of psychiatry and the originator of Polyvagal Theory, a groundbreaking framework that explores how the autonomic nervous system regulates social behavior and emotional responses. His research has focused on understanding the physiological underpinnings of human interactions and stress responses, emphasizing the role of the vagus nerve in modulating states of safety, fight-or-flight, and freeze. Porges' work has significantly influenced the field of therapy, especially trauma and anxiety therapy.
   

2. Deb Dana: Deb Dana is a clinician, consultant, and educator specializing in the application of Polyvagal Theory in clinical practice and trauma treatment. She is known for her work in translating Stephen Porges' complex theories into practical interventions that help therapists understand and work with the autonomic nervous system in their clients. Dana's contributions include developing the concept of the "Polyvagal Theory in Therapy" and providing practical tools and exercises to support nervous system regulation and trauma healing in therapeutic settings.
   

3. Rebecca Kase: Rebecca Kase is a licensed clinical social worker and consultant who integrates Polyvagal Theory into her work with children and families, focusing on trauma-informed care and attachment-based interventions. She emphasizes the importance of understanding and supporting children's autonomic nervous system development to promote emotional regulation and resilience from an early age. Kase's approach combines neurobiology with play therapy techniques and family systems theory to create nurturing environments that facilitate healing and growth for children and their caregivers.

Today, we covered the tenets of Polyvagal Theory, vagal states, and the founders of the theory. What haven’t we told you about Polyvagal Theory? Well, you can harness the power of your vagus nerve, using something called vagal tone, to get you back to that rest and digest state. Stay tuned for our next blog post for the continuation of this series!

If you want more holistic help, look no further than Rise and Thrive Counseling. Our holistic counselors can help address all areas of life. Reach out today to learn more. We look forward to hearing from you!