Polyvagal Theory: What Is It and Why Does It Matter?
- Matthew Dean
- 2 days ago
- 5 min read
There is a widely cited “fact” that we make 35,000 decisions a day. I don’t imagine this is possible to prove or disprove; the exact number of choices made in a day certainly changes depending on each person. Needless to say we are faced with countless choices in a day. What should I wear? What should I eat? Do I leave now or in 10 minutes? Do I keep scrolling or put my phone down? Some of these decisions are explicit, meaning they live in our consciousness. We know we are thinking about them. Other decisions happen automatically without awareness.
Our bodies react throughout the day without any conscious choice. This is due to our Autonomic Nervous System (ANS). In short, our nervous system responds to our environment automatically. This can include our heart beating faster or slower, our sweat glands activating when we get hot or nervous, our eyes dilating when it gets darker, and our breath speeding up when we get scared or we are on a run. There are so many choices our bodies make without us having to think about it. And thank goodness! That is how we are able to breathe when we sleep.
In this blog, I will focus on the role that three parts of our nervous system have on our functioning and how we can use that for safety and healing. Polyvagal Theory was developed by Dr. Stephen Porges. In short, this theory explains the role of ANS in our body. At the heart of ANS is the Vagus (meaning wandering) Nerve. The Vagus Nerve moves throughout the body with one important job: to keep us alive. It keeps us alive by asking the question: “How safe am I?” Depending on the answer to that question, different parts of the nervous system will be activated to help the body automatically respond to the environment at hand.
This constant scan for cues of safety or danger is called neuroception. When you walk into a room and you can feel the tension in the air, that’s neuroception. Conversely, when you see a kind look and instantly feel cared for, that’s also neuroception. The interpretation of your environmental experience happens in milliseconds, and it happens automatically without you having to think about it.
There are three branches or pathways that Polyvagal Theory suggests are the key contributors in how your body reacts to your environment.
Ventral Vagal Pathway
When this part of the parasympathetic nervous system is engaged, it’s widely referred to as our social engagement state. Meaning, we are able to calmly and safely interact with those around us. In this state, the story in our body is that we are safe to explore, connect, experiment, and get our needs met. Our heart rate is normal and our muscles relaxed. We aren’t sensing any threat. You may also hear this as the “rest and digest” state.
Sympathetic Nervous System
This is a part of the nervous system that activates when we need our bodies to be alert. There is increased blood flow and heightened heart rate. The Sympathetic Nervous System usually gets
credit for being in charge of our “flight, fight, freeze” responses. When we get scared or detect a threat of any kind, our bodies automatically respond to calculate the safest next step. However, this part of the nervous system also engages when we do things like work out or go to concerts. We need more activation to get our bodies prepared.
Dorsal Vagal Pathway
When the Sympathetic part of our nervous system can’t get us out of a situation, we return back to our parasympathetic nervous system. However, this pathway makes our bodies shut down or collapse. It’s marked by low energy, shallow breathing, and dissociation. It’s as if your body is preparing for death. While that may sound extreme, it’s your body's way of adapting.
There are a few key components to remember as we consider the role of our nervous system, these are:
1. It’s automatic…but you still have control.
While your nervous system responds automatically, you also have the ability to shift your experience. You are not enslaved by your body. You have a choice on how to respond after the automatic response. Over time you can retrain your nervous system.
2. It’s always on.
Any time you walk into a room you are scanning for cues of safety or danger. Chronic stress or anxiety can be a result of constantly being surrounded by simmering chaos or danger even if you do not consciously register it.
3. Your body’s interpretation of today's environment is viewed through a lens of past experiences.
If you’ve experienced harm in a specific setting, your body may anticipate the repeated threat when you go back to that place--even if you consciously know that threat is gone. Perhaps you were bullied on the playground growing up. Years later your body may tighten up as you bring your own kids to a playground. This is your body trying to take care of you by anticipating a familiar threat.
4. The parts of our nervous system blend together.
Your nervous system works together in a blended way. You may not experience an “all or nothing” experience of danger or safety. Sometimes your anxiety can be a motivator to study for a test. Or you may notice a deep relaxation that still feels connected. Your systems work together.
5. You can retrain your nervous system through new experiences.
Let’s go back to the playground analogy. If you notice your body tightening up at the playground, you can retrain your nervous system to have different reactions as you prove to it you are now safe. This takes time, but it is possible.
Now that you’ve read about the different branches of the nervous system and the ways in which they function, let’s finish with some practical ways to put this to use.
Begin noticing what your body is telling you.
Checking your heart rate, scanning your body for tension, and noticing your breath can be signs of what part of the nervous system is activated.
Tell your story.
Paying attention to the stories of your life--both stories of pain and stories of joy--can help you understand the ways in which your nervous system has responded to keep you safe throughout your life.
Surround yourself with calm people.
Find people in your life who have a gentle presence. Our nervous systems respond to other nervous systems.
Stimulate your senses.
Using beautiful sights, delicious tastes, refreshing smells, pleasant sounds, and comfortable touch can help you awaken your body or help you calm down depending on what you need. Giving your nervous system new information that feels good will help tell it that you are safe.
Breath deeply and consistently.
Engaging in steady and deep breaths are the easiest way to slow down your heart rate, which will engage a different part of your nervous system. Breathing in through your nose and out through your mouth will give you the fullest and most complete breath.
Sources
https://www.psychologytoday.com/us/blog/stretching-theory/201809/how-many-decisions-do-we make-each-day
https://www.linda-thai.com/12week-may2026 - Certificate in Somatic Embodiment & Regulation Course
Comments