The polyvagal theory is useful for understanding stress
The polyvagal theory, developed by Dr. Stephen Porges, provides a revolutionary framework for understanding the way our autonomic nervous system manages stress, safety and social bonding. Our bodies are not just physical machines that react to external stimuli – they are dynamic systems that react to the environment through a number of neurobiological mechanisms, deeply connected to emotions and behavior. The key element of this theory is the stimulation of the vagus nerve, the longest nerve of the parasympathetic system, and its two branches – dorsal and ventral. Through these boundaries, our body responds to challenges and comfort, not only through automatic physiological reactions, but also through our emotional state.
Three states of the autonomic nervous system
According to the polyvagal theory, the autonomic nervous system functions through three main systems: the ventral vagal system, the sympathetic system and the dorsal vagal system. Each of these states has a different function and regulates the way in which we perceive and respond to the world around us.
1. Ventral Vagal System: Safety and Connection
The ventral vagal system is linked to feelings of security and social connectedness. When this system is activated, we feel calm, relaxed, and open to interaction with others. This system allows us to feel comfort, empathy and security in close relationships. In this state, our vital signs (such as pulse and breathing) are regulated, allowing us to function optimally.
Example: Imagine a person who, after a long day at work, sits down with a friend in a relaxed atmosphere. Their conversation is calm, their smile is gentle, and their body feels at ease. This person is in a ventral vagal state – connected, relaxed and calm.
2. Sympathetic system: Struggle or fight
The sympathetic system is linked to the state of struggle or fight. When the body perceives a threat or a challenge, the sympathetic system is activated to prepare us for action. The heart starts beating faster, the breathing becomes shallow, and the muscles tense up, preparing us for physical activity or a fight. This system is key to survival because it powers us in fast-paced situations.
Example: Imagine a person walking down the street at night and suddenly hearing a loud noise behind them. Their heart begins to beat faster, they look around, and their body tenses, preparing for a possible danger. At this point, the sympathetic system takes over control and is ready for action.
3. Dorsal Vagal System: Freezing and Withdrawal
The dorsal vagal system is linked to the state of “freezing” or withdrawal when the situation becomes overwhelming. This is a defensive mechanism when the body perceives that there is no possibility of flight or fight. The person withdraws into themselves, becomes emotionally detached and feels cut off from the world. Physically, this can include a reduction in energy, tremors or even dissociation.
Example: When a person is subjected to a sudden traumatic event, such as a car accident, they may experience complete emotional numbness. They feel “locked in” and cannot react, even when they would like to. This state indicates the activation of the dorsal vagal system, where the body goes into a protective state of “exclusion” to reduce overstimulation.
Polyvagal theory and regulation through social connections
One of the key principles of the polyvagal theory is the importance of social connections for the regulation of the autonomic nervous system. Interactions with others, especially those that provide a sense of security, help us to return to a ventral vagal state when we are under stress. Kindness, eye contact, a gentle tone of voice and physical presence promote a sense of security and balance the nervous system.
Example: A child who cries after being hit and upset can be quickly reassured when a parent picks him up, gently holds him and says soothing words. This action relates to the activation of the child’s ventral vagal system, enabling it to recover from stress.
Trauma and dysfunctional regulation
The polyvagal theory also provides a framework for understanding how trauma affects the autonomic nervous system. When we are exposed to traumatic experiences, the nervous system can remain “captivated” in a sympathetic or dorzal vagal state. This can lead to constant tension, hyperactivity, anxiety or, on the other hand, to feelings of depression, withdrawal and emotional emptiness. Traumatic events can impair our ability to return to a ventral vagal state, which hinders social interaction and the return of a sense of security.
Example: A person who has survived an earthquake may experience intense symptoms such as a rapid heartbeat, an inability to sleep and a constant feeling of anxiety every week or month after the event. These symptoms indicate that the autonomic nervous system is constantly activated, even in situations that are not objectively dangerous.
The polyvagal theory allows us to better understand how the body reacts to stress and safety, and how these responses are linked to our emotional state and behavior. Recognizing these states in ourselves and in others enables us to become more aware of how to regulate our own autonomic nervous system, especially through social interactions and experiences of safety. In this way, we can support our health, well-being and emotional stability through the subtle yet powerful mechanisms of the autonomic nervous system.
*Key words: Polyvagal theory, stress, autonomic nervous system regulation, somatic experiencing therapy, psychotherapist zagreb, gestal therapy
*Photo: GettyImages
*Contact: Dogovori termin
*For companies: Kreativni Direktor
