Polyvagal Therapy Explained: Heal Your Nervous System
THERAPY – We all experience moments where we don’t feel completely at ease. Perhaps you’ve been in a situation where you had to speak in front of a crowd. You prepared well, felt confident and then suddenly stress takes over. Your heart starts racing, your hands become clammy and a tight knot forms in your stomach. Or maybe you’ve found yourself in a heated argument, but instead of responding, you completely shut down. Your mind goes blank and you struggle to find words. These reactions aren’t just “in your head”, they’re deeply wired into your nervous system. Polyvagal therapy focuses on understanding and regulating these automatic responses, helping you regain control over your emotions and reactions in stressful situations.
Dr. Stephen Porges (neuroscientist & founder of Polyvagal Theory)"Safety is not the absence of threat; it is the presence of connection."
I struggled to understand why certain situations triggered overwhelming anxiety, while at other times, I felt completely numb, disconnected or dissociated. I tried all kinds of strategies to regain control; meditation, positive thinking or deep breathing for example, but nothing seemed to fully resolve the issue.
Discovering Polyvagal Theory and learning more about it offered me a new perspective on how the human body truly functions. With this theory I learned that my reactions weren’t just mental but deeply rooted in my nervous system. And that changed my perception on my challenges completely. It made me shift my focus from fighting my responses to understanding and working with my body’s natural processes.
Polyvagal Therapy isn’t just another self-help trend. It’s a scientifically backed approach to understanding how our nervous system shapes our emotions, behaviours and even physical health. Developed by neuroscientist Dr. Stephen Porges, this theory reveals that the vagus nervus, the body’s main communication highway between the brain, heart and gut, determines whether we feel safe, stressed or completely shut down.
Dr. Gabor Maté (trauma and addiction expert)"Trauma is not what happens to you, but what happens inside you as a result of what happens to you."
Neuroception: Your Body’s Hidden Security System
your nervous system is constantly “listening” to your environment, scanning for safety or danger. Whether you’re aware of it or not. This subconscious process, called neuroception, explains why you might feel uneasy around someone without knowing why or why certain places instantly make you feel at ease. It’s not magic, it’s your body’s built-in security system at work.
Deb Dana (polyvagal theory expert)"Your nervous system is not broken; it has adapted to keep you safe. Healing starts when you teach it that safety is possible again."
Understanding this hidden language of the nervous system changes everything. It’s not about fighting anxiety, suppressing emotions or forcing positivity. This therapy is about teaching your nervous system how to feel safe again. And when you do that, healing happens naturally.
Dr. Stephen Porges (founder of Polyvagal Theory)“When we learn to listen to our nervous system, we gain the power to heal, grow, and connect more deeply with others.”
In this article, we’ll explore:
- How your vagus nerve controls your stress, emotions & well-being.
- The three nervous system states and how they affect your daily life.
- Simple, science-backed techniques to rewire your nervous system for calm and connection.
- How Polyvagal Therapy can help with anxiety, trauma, digestion and even social confidence.
What Is Polyvagal Therapy and Why Does It Matter?
Polyvagal therapy is based on Polyvagal Theory, developed by neuroscientist Dr. Stephen Porges. It explains how the autonomic nervous system (ANS) controls our emotional states, reactions to stress and ability to connect with others.
The vagus nerve, which runs from the brainstem down through the heart and digestive system, is the key player in this system. It determines whether we feel safe and connected, stressed and anxious, or numb and disconnected.
Dr. Stephen Porges (founder of Polyvagal Theory)“When we learn to listen to our nervous system, we gain the power to heal, grow, and connect more deeply with others.”
The Three States of the Nervous System
1. Ventral Vagal (Safe & Social Mode)
- This is the state you want to be in!
- You feel calm, connected and engaged.
- The body is in rest and digest mode, stimulating healing.
- You can think clearly, communicate well and handle challenges effectively.
2. Sympathetic (Fight, Flight, Freeze or Fawn Mode)
- The nervous system perceives a threat.
- You feel anxious, restless or irritable.
- Your heart rate increases and your body prepares for action or escape. The fight, flight, freeze or fawn response is activated.
3. Dorsal Vagal (Shutdown)
- You feel overwhelmed, numb, disconnected or dissociated.
- The body shuts down as a defence mechanism.
- You may experience fatigue, depression or dissociation (like I experienced myself).
Deb Dana, Polyvagal Therapist"The nervous system’s primary goal is survival, not happiness. But once we understand its patterns, we can rewire it for well-being."
Trauma, The Nerve System and Polyvagal Therapy
Trauma can manifest in many forms; whether through a major event like an accident or abuse, or chronic stress stemming from ongoing challenges such as difficult relationships, low self-esteem or work pressures. What many don’t realize is that trauma doesn’t just happen in our minds, it’s stored in the body. This is what makes trauma psychosomatic.
The nervous system, designed to protect us, reacts to these experiences by triggering survival responses such as fight, flight, freeze or fawn. Over time, these responses can become deeply ingrained patterns, automatically activated by reminders of past trauma, often without us even realizing it. Trauma can even arise from events that might not seem traumatic on the surface.
It’s not always necessary to know the exact source of trauma. The key question is how to regulate it in the present moment and reclaim control so you can feel safe and grounded again.
Deb Dana (polyvagal theory expert)"Your nervous system is not broken; it has adapted to keep you safe. Healing starts when you teach it that safety is possible again."
The body doesn’t forget, and this memory of trauma is encoded in the nervous system, often leading to a heightened state of alertness or a tendency to dissociate as a coping mechanism.
Polyvagal Theory, particularly through Polyvagal Therapy, offers insight into how these deep-seated responses can be unlearned. The therapy focuses on calming the nervous system, helping it recognize that it is safe now, even when old triggers arise. By re-training the vagus nerve (the key player in regulating our body’s response to stress) we can begin to switch from survival mode to a state of safety and connection, allowing the body to heal naturally.
How Polyvagal Therapy Helps You Regulate Your Nervous System
Polyvagal therapy teaches you to recognize your nervous system states and shift them consciously. By activating the vagus nerve, you can move from stress and anxiety to calm and connection. This is crucial for healing trauma, improving mental health and enhancing overall well-being. But how to do that exactly?
Dr. Arielle Schwartz, Clinical Psychologist“The vagus nerve is the secret to emotional resilience. When we learn to activate it, we unlock the ability to shift out of stress and into connection.”
5 Polyvagal Therapy Techniques
Here are five Polyvagal Therapy techniques that can help regulate your nervous system and stimulate a sense of calm, safety and balance. These simple yet effective practices stimulate the vagus nerve and help your body shift from stress into a more grounded state.
- Breathwork: Deep, slow breathing with longer exhales stimulates the vagus nerve.
- Humming & Chanting:
Vibrations from your voice activate relaxation responses. - Cold Exposure: Splashing cold water on your face triggers vagus nerve activation.
- Somatic Movement: Gentle rocking, stretching or shaking helps release tension.
- Co-Regulation: Engaging in warm, safe conversations supports nervous system healing.
The Role of the Vagus Nerve in Emotional and Physical Health
The vagus nerve plays a vital role in mental health, digestion, immune function and even heart health. When it’s well-regulated, you feel calm, connected and physically healthy. But when you are not, it has serious consquences. How do you recognize the signals that the your nervous system is dyregulated?
Dr. Gabor Maté, Trauma Expert“A well-regulated nervous system is the foundation of both mental and physical health.”
Signs of a Dysregulated Nervous System
❌ Frequent anxiety or panic attacks.
❌ Feeling stuck in stress or burnout.
❌ Chronic fatigue or brain fog.
❌ Struggling with social interactions.
❌ Digestive issues (IBS, bloating).
By practicing Polyvagal techniques, you can train your nervous system to remain in a balanced state more consistently, helping to reduce these symptoms.
The goal is to spend more time in the Ventral Vagal state, where you feel calm and connected. Rather than slipping into the Sympathetic or Dorsal Vagal states, where you experience stress, overwhelm and shutdowns.
How to Use Polyvagal Therapy for Anxiety, Trauma and Emotional Healing
If you suffer from anxiety, trauma or emotional dysregulation, Polyvagal Therapy can help you retrain your nervous system to feel safe and grounded.
1. Managing Anxiety with Polyvagal Exercises
- Extended Exhales – Inhale for 4 seconds, exhale for 8 seconds.
- Body Scanning – Notice where tension sits in your body and relax it.
- The “Sigh of Relief” – Breathe in deeply and let out a long sigh.
2. Overcoming Trauma Through Nervous System Rewiring
- Safe Touch – Gently place a hand on your chest or hug yourself.
- Rhythmic Movement – Rocking, swaying or dancing helps shift trauma responses.
- Social Connection – Talking to a trusted friend helps rewire safety signals.
Dr. Peter Levine (somatic experiencing expert)“Trauma is stored in the body, not just the mind. Polyvagal work helps release it through nervous system healing.”
FAQ: 10 Most Asked Questions About Polyvagal Therapy
1. What is Polyvagal Therapy?
Polyvagal Therapy is a body-based approach to healing that focuses on the nervous system’s role in emotional regulation, trauma recovery and mental health.
2. How does the vagus nerve affect mental health?
The vagus nerve controls stress responses, emotional regulation and social connection. When it’s overactive or underactive, it can lead to anxiety, depression and chronic stress.
3. Can Polyvagal Therapy help with anxiety?
Yes! Breathwork, grounding techniques and vagus nerve stimulation can calm anxiety and prevent overreaction to stress.
4. What are the best exercises for activating the vagus nerve?
• Deep breathing (especially with long exhales).
• Humming or singing.
• Cold water exposure.
• Gentle self-touch or massage.
5. Is Polyvagal Therapy effective for PTSD?
Yes, many trauma therapists use Polyvagal Therapy to help clients feel safe in their bodies and process trauma without becoming overwhelmed.
Dr. Stanley Rosenberg (author of "Accessing the Healing Power of the Vagus Nerve")"Polyvagal Theory shows us that our ability to heal is directly linked to our ability to connect—with ourselves, others, and the world around us."
6. How can I tell if my nervous system is dysregulated?
Symptoms include chronic anxiety, social withdrawal, digestive issues, sleep problems and emotional numbness.
7. Can Polyvagal techniques improve digestion?
Yes! The vagus nerve controls digestion and stimulating it can reduce IBS symptoms, bloating and gut inflammation.
8. Does Polyvagal Therapy work for everyone?
While highly effective, results vary. Consistency and personalized approaches will lead to the best outcomes.
9. How long does it take to see results?
Some people feel immediate relief, while others need weeks or months of practice to notice long-term changes.
10. Where can I learn more about Polyvagal Therapy?
Check out books by Dr. Stephen Porges, Deb Dana and Dr. Arielle Schwartz for deeper insights!
Dr. Peter Levine (founder of Somatic Experiencing)"Chronic stress keeps the body stuck in survival mode. Learning to regulate the vagus nerve shifts us from surviving to thriving."
Polyvagal Therapy: My Personal Experience
Polyvagal Therapy has truly been a game-changer in my personal story to more emotional health, mental health and trauma healing. It was very hard for me to fully understand the underlying causes of my emotional reactions and feelings of dissociation. I could not find the answer on the question why I would feel overwhelmed with anxiety in certain situations or completely disconnected in others. Traditional methods like meditation and deep breathing helped, but they never fully addressed the root cause.
Polyvagal Theory helped me to understand the crucial role the nervous system plays in regulating our emotions and responses. What I found incredibly empowering is that we can train our nervous system to shift from a state of heightened stress or shutdown to one of calm and safety. This isn’t about suppressing emotions or trying to force positivity. It’s about creating a space where your body and mind feel safe enough to heal and thrive.
Irene Lyon (nervous system specialist)When we understand that the nervous system drives behaviour, we stop blaming ourselves and start working with our biology."
By practicing with Polyvagal techniques, I’ve experienced myself the difference it makes in my ability to stay calm under pressure, feel connected in my relationships and move through life with feeling more grounded and in peace. The goal isn’t to eliminate stress entirely, that is impossible and in fact, a small amount of stress is necessary for growth and motivation. Rather, the aim is to respond to situations in a way that aligns with that moment, without throw yourself off balance by triggering old patterns of fight, flight, freeze or fawn.
Final Thoughts: Heal Your Nervous System and Heal Yourself
I encourage you to begin with the exercises shared above. These are simple yet effective ways to train your nervous system and build a foundation for long-lasting peace and emotional health. Polyvagal Therapy can help you take control of your nervous system and heal from old trauma’s and dysfunctional patterns.
Dr. Lisa Feldman Barrett (neuroscientist & author of How Emotions Are Made)"Healing is not about eliminating triggers—it’s about changing our response to them by rewiring the nervous system."
When you learn to regulate your nervous system, you open the door to a life of deeper connection, peace, and a greater sense of self. The power to heal is already within you. Re-train your nervous system!
