Polyvagal Part 2: Vagal Tone & our Vagal Brake

Welcome back to part two of our Polyvagal series! In part one, we talked about the tenets of Polyvagal Theory, vagal states, and the founders of the theory. We covered the three autonomic states - dorsal, sympathetic, and ventral - and identifiers for each state. We also talked about the founders of the theory - Stephen Porges, Deb Dana, and Rebecca Kase - in case you wanted to explore more.

Today, we’re talking about vagal tone and the vagal brake.

Here’s another “picture this” scenario for you:

Just like in any office or workplace, you can probably think of a person you know who is cool, calm, and collected. They’re able to get stuff done when they need to, and relax when they’re off the clock. This is the person you go to when there’s a deadline about to happen, and you know they’ll energize themselves and those around them, but will also chill out when the project is done.

You can probably also think about someone who is the human embodiment of a headless chicken - running around frantically, and acting like every project is due right now. They don’t seem like they’ve ever relaxed, ever. Or maybe you know someone the complete opposite - they can’t seem to conjure the ability to care, even when they really, really need to. This person is all zen, all the time, and can always do it tomorrow - even when it was due yesterday.

The difference between these people? Their ability to use their vagal brake, otherwise known as vagal tone. Read on for Polyvagal Part 2: what is the vagal brake, what is vagal tone, and why the heck should you care.

Vagal Brake: Shifting the Stage

The vagal brake serves as a crucial regulator in our body's stress response system, both dampening and amping up your system according to your body’s needs. When you need to get out of danger quickly, the break eases off and promotes the physiological response you may recognize as “fight or flight”.  When it’s time to enter that rest-and-digest stage, the break reapplies, slows heart rate, and lowers blood pressure, signaling to the body that it is safe to rest and recover. The vagal brake is so strong, if it didn’t exist, our heart rate would regularly be 120 bpm!

The TL;DR version is:

• Activation of the vagal brake promotes relaxation, lowers heart rate, and reduces blood pressure.

• Deactivation of the vagal brake helps get you in fight-or-flight mode.

• This on-and-off enhances emotional resilience and supports overall well-being by promoting calmness and balance.

Then, What is Vagal Tone?

Vagal tone refers to your body’s ability and flexibility in activating and deactivating the vagal brake - in other words, are you stressing out at the right times, and relaxing at the right times? A higher vagal tone is associated with better stress resilience, emotional regulation, and overall cardiovascular health. It reflects the body's capacity to relax and recover efficiently after stressors, promoting a state of calmness and readiness for optimal physiological and emotional functioning. On the other hand, having a low vagal tone (or a very limited ability to energize and calm yourself) is associated with emotional dysregulation and illness.

TL;DR:

• Vagal tone reflects the vagus nerve's ability level in regulating bodily functions.

• Higher vagal tone correlates with better stress resilience and emotional regulation.

• Lower vagal tone correlates with dysregulation and illness

• Indicates the body's ability to relax and recover effectively after stressors, promoting overall well-being.
  

So, Why Do I Care?

You’re probably thinking - this is great information, but why should I care about this? Understanding the dynamics of vagal tone and the vagal brake isn't merely about grasping physiological concepts; it's about recognizing their profound implications for our daily lives and well-being.

Maintaining a healthy vagal tone isn't just a matter of physical health; it directly influences how resilient we are to stress and how effectively we manage our emotions. A higher vagal tone correlates with improved stress resilience, better emotional regulation, and enhanced cardiovascular health. Similarly, activating the vagal brake acts like an internal switch that helps us shift from a state of heightened stress to one of relaxation. By engaging this mechanism through practices such as deep breathing, mindfulness, or nurturing social connections, we can significantly mitigate the harmful effects of chronic stress. 

In essence, caring about your vagal tone and knowing how to activate your vagal brake empowers you with practical tools to enhance your overall well-being. By knowing about and nurturing these aspects of your nervous system, you're investing in your long-term health and equipping yourself with strategies to navigate life's challenges with greater ease and flexibility.

Today, we covered vagal brake, vagal tone, and why it matters. So, how do you improve your ability to use your vagal brake, and therefore increase your vagal tone? Stay tuned for our next blog post for the continuation of this series!

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