What is Polyvagal Theory
What Is Polyvagal Theory?
Polyvagal Theory, developed by Dr. Stephen Porges, explains how our nervous system responds to stress, safety, and connection. It focuses on the vagus nerve, a key part of our autonomic nervous system (which controls things like heart rate, digestion, and mood).
The theory breaks the nervous system into three states:
1. Ventral Vagal State – Safe & Social
• You feel calm, connected, and grounded
• Heart rate is steady, breathing is easy
• You can think clearly and engage with others
• This is the ideal state for healing, learning, and creativity
2. Sympathetic State – Fight or Flight
• You feel anxious, angry, panicked, or restless
• Your body prepares to fight or run away
• Heart rate increases, muscles tense
• Helpful in real danger, but chronic stress here can lead to burnout
3. Dorsal Vagal State – Freeze or Shut Down
• You feel numb, disconnected, hopeless, or depressed
• Energy drops, you may feel spaced out or dissociate
• This is the body’s last resort to conserve energy when it feels overwhelmed
Why It Matters for Nervous System Health
Your nervous system isn’t just about your brain — it’s how your whole body responds to the world.
• If you spend too much time in fight/flight or shut-down, it can affect your mental health, immune system, digestion, and relationships.
• Nervous system regulation means learning how to recognize your state and use tools to bring yourself back to calm and safety (ventral vagal).
How to Support Nervous System Health
• Breathwork: Slow, deep breathing activates the vagus nerve
• Movement: Walking, dancing, or stretching helps release stuck energy
• Connection: Safe social interactions help shift you into the ventral vagal state
• Nature: Being outdoors calms the nervous system
• Therapy & somatic practices: Support healing at a body level
Final Thought
Polyvagal Theory shows that how safe we feel in our body shapes how we show up in the world. By understanding and supporting our nervous system, we can build more resilience, connection, and emotional balance in everyday lif