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What is Polyvagal Theory?

Writer's picture: Fika Mental HealthFika Mental Health

Have you ever wondered why your body reacts a certain way during stressful situations? Maybe your heart races, your palms sweat, or you feel the sudden urge to flee. These reactions are deeply rooted in the nervous system—specifically, in what’s known as polyvagal theory. This groundbreaking framework helps us understand how our bodies respond to safety and danger, offering insight into both our physiological reactions and emotional well-being.


As a therapist, I’ve seen how transformative understanding polyvagal theory can be for individuals navigating anxiety, trauma, and relationship challenges. Let’s break it down so you can harness its power for your own mental health journey.


What Is Polyvagal Theory?


Polyvagal theory, introduced by Dr. Stephen Porges, explores how the vagus nerve influences our emotional and physiological states. The vagus nerve, a key component of the parasympathetic nervous system, connects the brain to the heart, lungs, and digestive system. It plays a crucial role in how we respond to stress and connect with others.


Dr. Porges identified three primary states of the nervous system:


Ventral Vagal State (Safety and Connection): When we feel safe and connected, the ventral vagal pathway is active. This state allows us to engage socially, feel calm, and access our best selves.


Sympathetic State (Fight or Flight): When we perceive danger, our sympathetic nervous system kicks in. This state prepares us to fight or flee, with increased heart rate, heightened alertness, and a burst of energy.


Dorsal Vagal State (Shutdown or Freeze): If the threat feels overwhelming or inescapable, we may enter a dorsal vagal state. This is characterized by numbness, disconnection, or a sense of collapse—our body’s way of conserving energy and protecting us from harm.


How Polyvagal Theory Affects Mental Health


Understanding these states isn’t just about science; it’s about making sense of your lived experiences. Here’s how polyvagal theory can relate to common challenges:


Anxiety and Stress: Many of us live in a chronic state of fight or flight, unable to access the calm of the ventral vagal state. This can lead to burnout, irritability, and difficulty focusing.


Trauma Responses: Trauma often leaves us stuck in survival states, whether it’s hyperarousal (sympathetic) or hypoarousal (dorsal vagal). Recognizing these patterns is the first step toward healing.


Relationship Dynamics: When we’re in a ventral vagal state, we’re better equipped to communicate and connect. Understanding your nervous system can help you identify why conflict arises and how to navigate it with more compassion.


How to Regulate Your Nervous System


The beauty of polyvagal theory is that it not only explains why we feel the way we do but also offers tools for shifting states. Here are a few strategies to help regulate your nervous system:


Breathing Exercises: Slow, deep breaths stimulate the vagus nerve, promoting relaxation and bringing you back to the ventral vagal state.


Movement: Gentle exercises like yoga or walking can help discharge excess energy from the sympathetic state or re-energize you from the dorsal vagal state.


Social Connection: Safe, supportive interactions with others can activate the ventral vagal system, reinforcing feelings of safety and connection.


Grounding Techniques: Engage your senses by focusing on what you see, hear, or feel. This helps anchor you in the present moment.


Therapy: Working with a therapist who understands polyvagal theory can provide personalized strategies to help you navigate your unique nervous system responses.


Why This Matters


Your nervous system is the foundation of how you experience the world. By understanding polyvagal theory, you can build a deeper connection with yourself and others. You’ll learn to recognize when you’re in a survival state and how to guide yourself back to a place of safety.


Healing doesn’t mean avoiding stress altogether—that’s impossible. Instead, it means cultivating resilience and learning how to return to a state of balance. Whether you’re dealing with anxiety, trauma, or relationship struggles, polyvagal theory offers a roadmap to greater self-awareness and emotional health.


If you’re curious to explore this further, therapy can be a powerful place to start. Together, we can unpack how your nervous system shapes your experiences and empower you with tools to navigate life’s challenges more effectively.




Polyvagal theory reminds us that our bodies are always working to protect us, even when our responses feel overwhelming or confusing. By embracing this knowledge, you can foster a kinder relationship with yourself and create a life rooted in safety and connection.


If this resonates with you, reach out. Let’s take the first step toward understanding and healing your nervous system—together. Get in touch for a free consultation today.



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