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Using The Polyvagal Theory To Heal From Trauma
07/08/2025, Healing HolidaysThe Polyvagal Theory, developed by Dr. Stephen Porges, offers a powerful framework for understanding how our nervous system responds to trauma and how we can work with our bodies to heal. It goes beyond the traditional "fight-or-flight" model and introduces a more nuanced understanding of our autonomic nervous system (ANS) and its role in regulating our emotional and physiological states.
The key principles of Polyvagal Theory
At its core, the theory proposes a hierarchy of three nervous system states that we move through in response to perceived safety or threat:
- Ventral Vagal State (The "Social Engagement" System): This is the newest and most evolved part of the nervous system. When we are in this state, we feel safe, calm, and connected. We can engage with others, think clearly, and regulate our emotions. It's associated with "rest and digest" functions and allows for social connection and play. Key physical cues include a calm heart rate, relaxed breathing, and a face and voice that are open and expressive.
- Sympathetic State (The "Mobilisation" System): When we perceive danger, the nervous system shifts into this state to prepare for action. This is the classic "fight-or-flight" response. Our heart rate and breathing increase, adrenaline floods the body, and we become mobilised to defend ourselves or escape. While this response is crucial for survival, a traumatised nervous system can get stuck in this state, leading to chronic anxiety, hypervigilance, and irritability.
- Dorsal Vagal State (The "Immobilisation" System): This is the oldest and most primitive part of the nervous system. It's a last resort when a threat is overwhelming and fight or flight is not an option. This state leads to "shutdown" or "freeze" responses, where the body becomes numb, disconnected, and immobilised. This is a powerful protective mechanism, but it can manifest in trauma survivors as dissociation, chronic fatigue, and a feeling of being shut down or numb.
The theory also introduces the concepts of:
- Neuroception: This is our body's unconscious process of constantly scanning the environment, other people, and our own internal state for cues of safety or danger. It's a gut-level assessment that happens below the level of conscious thought and dictates which of the three states we will enter.
- Co-regulation: The ability to regulate our nervous system through a safe and trusting relationship with another person. This is especially important for trauma survivors, as a calm and grounded presence can help their nervous system feel safe enough to shift out of a defensive state.
How to use Polyvagal Theory for healing from trauma
Healing from trauma from a polyvagal perspective is not about "thinking your way out of it." Instead, it's about working with your body and nervous system to build a sense of safety and flexibility.
- Develop Self-Compassion: Understand that your trauma responses (anxiety, shutdown, hypervigilance) are not a personal failing. They are intelligent, protective responses from a nervous system that is trying to keep you safe. Recognising the physiological basis of these symptoms can help reduce shame and self-blame.
- Increase Somatic Awareness:Learning to listen to your body is a crucial step. This involves paying mindful attention to subtle physical sensations and recognising the cues that indicate which nervous system state you are in. For example:
- Ventral Vagal (Safe): A feeling of ease, a steady breath, a calm heart rate, and an open posture.
- Sympathetic (Threat): A racing heart, shallow breathing, muscle tension, and a feeling of being "on edge."
- Dorsal Vagal (Shutdown): A feeling of numbness, heaviness, disconnection, and a sense of being "stuck."
- Find and Amplify "Glimmers":While many people are familiar with "triggers" that activate a defensive state, polyvagal-informed therapy also focuses on "glimmers." These are small, positive moments or sensations that bring a sense of peace, joy, or connection and help you strengthen your ventral vagal pathways. Examples include:
- The feeling of a warm cup of tea in your hands.
- The sound of a loved one's voice.
- The smell of fresh rain or a favorite essential oil.
- The comfort of a soft blanket.
- Practice Vagal Nerve-Stimulating Activities:The vagus nerve is a primary component of the ANS. Activating it can help calm the nervous system and promote a sense of safety. Simple, daily practices can make a big difference:
- Humming, singing, or gargling: These actions vibrate the vocal cords and stimulate the vagus nerve.
- Slow, deep breathing: Focusing on a long exhale can activate the parasympathetic nervous system.
- Cold water exposure: Splashing cold water on your face or taking a cold shower can stimulate the vagus nerve.
- Yoga and meditation: These practices are designed to cultivate body awareness and regulate the nervous system.
- Gentle movement: Shaking your limbs or going for a walk can help release sympathetic energy that is "stuck" in the body.
- Seek Out Safe Co-regulation: Healing from trauma is often a relational process. Finding a therapist or a trusted loved one who can provide a safe and calm presence can be incredibly helpful. The goal is to feel safe enough in that relationship for your own nervous system to begin to regulate itself.
In conclusion
By understanding and working with the principles of the Polyvagal Theory, you can begin to shift your nervous system out of a chronic state of defence and towards a greater sense of safety, connection, and resilience
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