Chai Time Ruminations

The Polyvagal Theory, developed by Dr Stephen Porges, explains how the vagus nerve plays a pivotal role in the mind-body connection. It acts as an important communication channel, connecting the brain to various vital organs.

This nerve is responsible for functions such as mood and heartbeat regulation, controlling breathing, digestion, and immune responses, as well as facilitating verbal communication, to name a few.

This theory reveals how our physiological state is constantly influencing and being influenced by our mental and emotional experiences.

The vagus nerve is an important part of the autonomic nervous system(ANS). While traditionally the ANS was considered to have two parts – Sympathetic nervous system- ‘Fight or Flight’ (SNS) & Parasympathetic nervous system- ‘Rest and digest’ (PNS); 

The Polyvagal Theory further divides the PNS into two distinct vagal states: Ventral Vagal State & the Dorsal Vagal State.

Thus, according to the Polyvagal theory, the three states of ANS are:

• Sympathetic State
• Parasympathetic- Ventral Vagal State
• Parasympathetic- Dorsal Vagal State

Sympathetic State (The “Fight or Flight” State)

The mobilized state, where the body is prepared to deal with the threat or stressors by fighting it off or ‘running away’. The heart rate & blood pressure increases; there’s increased alertness and muscle tension increases.

• When Regulated: The sympathetic nervous system is meant to be activated temporarily to respond to a real threat or challenge. It’s a healthy, adaptive response. E.g when faced with imminent threat e.g. a bear suddenly appears in front of you, you may run away or try to fight it off. This is a natural, healthy and adaptive response.
• When dysregulated: The system gets stuck in a constant state of hyperarousal. It may activate even when there is no real danger, leading to chronic anxiety, panic attacks, or feelings of being constantly on edge and could lead to physical and mental burnout.

Ventral Vagal State (The Safe & Relaxed State, Social engagement state)

After the threat or stressors is dealt with, the body has the capacity to return to a state of rest through the Ventral Vagal system. This is the ideal state of well-being. You feel calm, safe, connected, and present. Your body is functioning optimally for rest, digestion, and social interaction.

However, in cases of prolonged stress, a person may be chronically unable to access this state, which is a key sign of dysregulation in the nervous system as a whole.

Being stuck in fight/flight or freeze means the ventral vagal system is not functioning adequately or the person is unable to use strategies that can help activate this state.

Dorsal Vagal State (The Freeze or Shutdown State)

The body is immobilized i.e. it is freezing or shutting down. In this state the heart rate and blood pressure decreases , body temperature drops, energy levels are low, the person may faint, or may even feel numb and dissociated.

• When Regulated: In a regulated system, this state is a healthy, restorative shutdown after extreme stress or exertion, such as wanting to sleep or slow down after a stressful day. In this rest state, the body conserves, repairs and restores energy.
• When dysregulated: The system gets stuck in a state of hypoarousal or shutdown, even when not in immediate danger. This can manifest as chronic fatigue, depression, a feeling of numbness, dissociation, or a complete lack of motivation and energy. A person may feel disconnected from their emotions and the world around them.

How to regulate the nervous system?

(This is for informational purposes only. For medical advice or a diagnosis, consult a professional.)

From the polyvagal perspective, here are a few ways to regulate the nervous system.

• Deep, Slow Breathing: Focus on a long, slow exhale to send a signal of safety to your nervous system.
• Quick, Shallow breathing can help mobilize the body and move out from the freeze state.
• Humming, Singing, Chanting or Gargling: Making vibrations in your throat helps to stimulate the vagus nerve.
• Co-regulation:  Spend time with a trusted person or pet to help your nervous system feel safe.
• Cold Water Exposure: Splashing cold water on your face can lower your heart rate and calm your system.
• Gentle Movement: Rhythmic movements like walking, rocking, or dancing can be helpful.
• Music: Listening to slow, soothing music to calm down, or upbeat, playful music to energise yourself can be beneficial.
• Grounding: Techniques like 5-4-3-2-1 sensory method, gently placing your hand on your heart and stomach and breathing can be helpful to bring you back to the present, in the here and now.

To learn more on Polyvagal theory, you can visit Polyvagal Institute.