Written by Lindsay Abrames, MA, RP

When I started learning about the Polyvagal Theory (PVT), I was struck by the idea of “befriending the nervous system”, a process of turning toward your inner experience with curiosity and listening to how the body tells a story through its sensations, feelings, breath, energy, and thoughts. My nervous system and I were not always friends. I spent many years at war with my own nervous system. I oscillated between dismissing what my bodily sensations were trying to tell me and feeling betrayed when my body reacted in ways that I could not control. An example in PVT language: I would shift into a frenzied fight-flight energy whenever I spoke in front of large groups of people. My body became restless, with a racing heart, shallow breaths, scattered thoughts, and voice catching in my throat. I thought that I had nothing valuable to offer and I feared making a mistake that would expose me to judgment and criticism. The story being told by my nervous system was that I needed to escape the danger of being seen and possibly socially excluded. My go-to protection strategies were avoidance and perfectionism which kept me in a defensive loop. I am relieved to say that my nervous system and I are on much better terms now thanks to a combination of yoga, mindfulness, PVT, and therapy. I have learned to listen to the rhythm of my nervous system, recognize what moves me into feeling safe or unsafe, and I can access internal and external resources for regulation.

PVT is referred to as the “science of safety” because it explains how we move in and out of feelings of safety and disconnection using the lens and language of the autonomic nervous system (ANS). Vagus (meaning “wanderer” in Latin) aptly describes the vagus nerve which is a wandering bundle of nerves that extends from your brainstem throughout your spinal cord, face, neck, eyes, and mouth, and branches off into all major organs of the body (lungs, heart, diaphragm, stomach, colon) influencing their function. The ANS acts like a surveillance system that unconsciously scans for cues of safety and danger. The information is translated to different parts of the body via the vagus nerve which acts like a highway of information travelling between the body and brain to create a response. Our ANS reacts automatically when we detect safety or danger which influences the ways we think, feel, and behave.

PVT is referred to as the “science of safety”

In PVT, there are three distinct states or pathways of response that work together and are necessary for our survival. They are organized into a hierarchy using the image of a ladder. Picture yourself at the top of the ladder in a state of safety and connection (“ventral vagal”). This state tells the story of being socially engaged, regulated, present, and empathetic toward ourselves and others. There may be an inner sense of calm, breaths are full, and mind is clear. We may feel secure, competent, joyful, and understood. Our thoughts may be more balanced, curious, and hopeful. The world feels interesting, manageable, and full of opportunities. Our brains are fully online to plan, focus, make decisions, and engage in self-reflection. Take a breath and ask yourself: how does your body know when you are in a state of safety? What is it that brings you here?

In the middle of the ladder is the defensive state of mobilization (sympathetic fight-flight response). This is the story of activation, where we move toward or away from something we sense as danger. We may notice an increased heart rate, sweaty palms, and feel an aggressive, restless, tense, angry, or pressured energy. Thoughts may be more anxious, catastrophizing, or focused on past or future. The world feels dangerous, threatening, and chaotic. It may be more difficult to focus, offer empathy, or weigh options to make sound decisions. Take a breath and ask yourself: what do I notice when I am on the move in fight-flight energy? What triggers me into this state? What helps move me through to safety?

At the bottom of the ladder is the defensive state of immobilization (“dorsal vagal”). This is the story of collapse and shut down to conserve energy when anticipating or facing a life-threat. Here, we may dissociate and experience burnout, exhaustion, lethargy, and loss of motivation. There may be a sense of emptiness, numbness, and despair. We may feel lost, lonely, depressed, and disconnected from others. Thoughts are more pessimistic, hopeless, and it may be difficult to find purpose and meaning. The world seems dark, uninteresting, or pointless. Take a breath and ask yourself: what does it feel like for me to be down here? What triggers bring me into this state? How do I climb out?

Why does this matter?

Mapping the nervous system is a practice in PVT that emphasizes the mind-body connection to gain greater autonomic awareness and work toward re-patterning dysregulated nervous system responses. A healthy nervous system moves flexibly between all states. We can anchor into ventral vagal safety when we learn to enlist various self-soothing and co-regulating practices that work for our own bodies. When we re-claim agency and choice in our responses, we improve our well-being and ability to meaningfully connect with others and the world around us.

PVT helps us respectfully understand our adaptive behavioural responses as attempts to establish safety within the body. Adaptive behaviours are used to reduce the discomfort of dysregulation and may include substance use, self-harm, disordered eating, over-working, bullying, or isolating from others to name a few. The nervous system becomes dysregulated and chronically stressed when it is stuck in the middle and bottom rungs of the ladder between defensive states of fight-flight and dorsal shut down. Unfortunately, health issues (i.e., digestive, pain) and relational difficulties can result when constantly defending against danger and life-threat.

Trauma responses (i.e., freeze) are not planned decisions made by the thinking part of our brain, but rather, responses in service of survival.

PVT also highlights the commonalities of our nervous systems. We all feel unsafe at times and our bodies respond accordingly. We will all shift up and down the autonomic ladder in predictable ways through safety, mobilization, and immobilization (as well as blended states like play, intimacy, and freeze). We are all seeking to feel safe in this world which might help us move away from shaming and criticizing ourselves and others for their reactions to traumatic situations. PVT supports a compassionate lens to re-language and re-story experiences of trauma. Trauma responses (i.e., freeze) are not planned decisions made by the thinking part of our brain, but rather, responses in service of survival. PVT brings light to the personalized patterns of our own stories of survival and resilience.

If you are interested in getting to know your nervous system better, please reach out. Stay tuned for additional posts on PVT and trauma, addiction, and yoga.

💜 Lindsay

To connect with our centre call us at 613-701-7574, or email at info@ksrc.ca or explore our website to see who you connect to.

Resources to learn more about the Polyvagal Theory:

The Polyvagal Institute
https://www.polyvagalinstitute.org/copy-of-pv-podcasts-videos

Deb Dana: Befriending your Nervous System (Sounds True Podcast)
https://www.youtube.com/watch?v=TxpxyzZx_rw

References

Dana, D. (2018). The polyvagal theory in therapy: Engaging the rhythm of regulation. W. W. Norton & Company: New York & London.