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Polyvagal Theory: Understanding the Vagus Nerve and Feeling Safe

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Learn about Polyvagal Theory and the vagus nerve’s role in promoting safety, connection, and emotional regulation. Explore how therapy can help navigate trauma and strengthen vagal tone.

Polyvagal Theory is a groundbreaking approach in psychology that explores how the vagus nerve helps us feel safe and connected. As Jill Miller explains, “This is a way to be in conscious dialogue with our senses: the feelings, the urges, and the needs of your body.”

Understanding Polyvagal Theory provides insight into how our nervous system responds to stress, trauma, and everyday interactions, and offers practical strategies for emotional regulation.

What is Polyvagal Theory?

Traditionally, the nervous system was understood in two main parts:

1. Sympathetic nervous system: our “fight-or-flight” response.
2. Parasympathetic nervous system: our “freeze-or-faint” response.

Polyvagal Theory, introduced by Dr. Stephen Porges, adds a third pathway, recognising that our nervous system can both stimulate and calm us. This nuanced approach highlights the role of the vagus nerve in regulating emotional and physiological states.

The Vagus Nerve: Our Body’s Communication Superhighway

The vagus nerve connects the brain to critical organs, including the heart, lungs, and gut. Its name, derived from the Latin vagus, means “wandering” — because it travels throughout the body.

The vagus nerve has two branches:

• Dorsal branch (unmyelinated): Triggers a shutdown or freeze response, helping the body protect itself in trauma.
• Ventral branch (myelinated): Supports regulation, social engagement, and feelings of safety, without shutting down.

While the dorsal branch can be protective in dangerous situations, frequent activation can contribute to disconnection and emotional numbness. The ventral branch, often called the Safe Social Engagement System, helps us restore balance and connect with others.

How the Vagus Nerve Supports Social Connection

Humans are wired for connection. In safe situations, the ventral vagus allows us to:

• Feel calm and unafraid
• Engage positively with others
• Respond flexibly to social cues

Evolutionary psychology research shows we are soothed by voices and facial expressions, highlighting how the vagus nerve promotes emotional regulation and social bonding.

This system plays a key role in therapeutic settings, especially for individuals who have experienced trauma and feel disconnected from others.

Polyvagal Theory and Trauma

Trauma can disrupt the nervous system, leaving individuals feeling unsafe or hypervigilant. Two common responses include:

1. Sympathetic (fight-or-flight): Constant alertness, anxiety, muscle tension, and a feeling of danger.
2. Dorsal vagus (freeze-or-faint): Spaced-out appearance, withdrawal, protective postures, emotional numbness, or dissociation.

Triggers related to the original trauma can reactivate these responses. Therapy helps clients navigate these states, using Polyvagal Theory to restore a sense of safety and regulate the nervous system. Techniques include vagus nerve stimulation, mindfulness, and other trauma-informed strategies like EMDR or CBT.

How to Stimulate the Vagus Nerve

Strengthening the ventral vagus improves emotional regulation, resilience, and positive affect. Simple ways to increase vagal tone include:

1. Breathwork: Slow, deep belly breathing (inhale 4, hold 2, exhale 4), noticing the air moving through your body.
2. Vocal engagement: Singing, humming, chanting, or laughing activates the vagus nerve.
3. Social connection: Spending time with loved ones or maintaining social bonds promotes safety and connection.
4. Cold exposure: Cold showers or swimming can stimulate the vagus nerve and improve regulation.

Regular practice helps us recover faster from stress, feel more positive emotions, and maintain a sense of safety — even when not experiencing distress.

Where to Find Support

If you relate to the points mentioned here, professional support can help you feel safe and regulated. CBT Professionals psychologists can assist with:

• Navigating Polyvagal states
• Trauma recovery
• Building emotional resilience

To consult with a psychologist, download our referral form and take it to your GP appointment.

For immediate crisis support, contact:

• Lifeline (24/7): 13 11 14
• Beyond Blue (24/7): 1300 22 4636

Disclaimer: This content is for educational purposes only and is not a substitute for professional medical advice. Consult a registered health professional for diagnosis and treatment.