First written about in the 1990s by Dr. Stephen Porges, Polyvagal Theory is all about understanding how our nervous system - especially the vagus nerve - impacts our reactions to stress and trauma. This theory doesn’t just explain why we feel the way we do; it offers insights into how we can handle these feelings better. Alongside Bessel van der Kolk’s explanation of trauma, it has really helped me understand what is going on in my body and how I can help bring my stress response back under control when I feel I’m in an unsafe situation.
Breaking Down Polyvagal Theory
We all have a nervous system - it keeps us alive by unconsciously scanning the world around us in order to make decisions about how to respond to situations. This theory focuses on the vagus nerve, a key part of our nervous system that affects how our body responds, especially during stress. It introduces us to our body’s safety system as a bridge between our physical states and our emotional experiences. There are three states which filter the way that we experience the world:
1. Feeling Safe and Social: The Green Zone
This is when the vagus nerve makes us feel calm and safe, allowing us to be social and connect with others. It's great for when we need to rest, digest our food, or just enjoy hanging out with friends.
In this state:
Our heart rate slows
Our breathing is calm
Our saliva ducts and digestion are stimulated and
We feel more connected to others because
Our facial muscles are activated so we become more expressive and engage in eye contact
Our middle-ear muscles are turned on, so we are better able to hear (and engage with) human voices
In this state we are much more capable of empathy, listening and communicating effectively!
2. Fight or Flight: The Yellow Zone - Danger
When we are triggered by perceived threats, this reaction prepares us to either fight off danger or run away from it.
In this state:
Our heart races
Our breathing becomes faster
We experience a rush of adrenaline, so
Our tolerance to pain increases
We feel less connected to others as
Our facial muscles become flattened
Our middle ear muscles shut down - so that we can better hear extreme frequency (predator) sounds - but we are less able to engage with human voices!
Because we're super alert, this is really useful when we are in actual danger.
However, being in this state all the time is exhausting and can lead to health issues such as anxiety, stress-related illnesses and burnout. I have been there and know how it can feel!
3. Freeze or Shutdown: The Red Zone - Extreme Danger
Sometimes, when a situation is too overwhelming to fight or flee, our body might just freeze or shut down, feigning death in the hope that the danger will pass. Often, this means holding on to the breath, involuntarily.
While it can be protective in the moment, staying in this state too long can make us feel disconnected or numb. It can also lead to feelings of depression, dissociation or lethargy.
How Polyvagal Theory Helps With Trauma

Understanding Polyvagal Theory can be incredibly useful for anyone struggling with trauma. It teaches us about our body’s responses and provides strategies for managing them. Once you're aware of the specific trigggers that move your body into fight, flight or freeze you’re in a stronger position to respond proactively.
Listening to Your Body:
Learning to recognise what your body's telling you is crucial. It helps you understand whether you’re feeling stressed, safe, or too overwhelmed. This is the first step in regulating these feelings.
Seeking Safety:
Feeling safe activates the part of the vagus nerve that allows us to relax and connect with others. So, creating a sense of safety is vital. Mindfulness, grounding exercises, and being around supportive people can make a real difference.
Daily Practices to activate the vagus nerve:
Incorporating activities into the daily routine like deep breathing, meditation and yoga, can stimulate the calming effects of the vagus nerve, as can singing along to your favourite songs. These activities help to reduce stress and promote a sense of safety. Regular practices can help to shift your nervous system towards this state more easily over time.
Building a Support System:
Surrounding yourself with people who make you feel safe and understood and having positive social interactions can help shift your nervous system to a more relaxed state. Simple acts like making eye contact, having conversations and sharing a laugh can help foster connections and reinforce feelings of safety and belonging.
Grounding techniques to bring you back to the present:
These can be really helpful when you are in the Yellow or Red zones. Useful techniques often focus on the senses and can include things like walking barefoot or holding a piece of ice but can also include focusing on your breath.
Techniques I have found useful include:
Controlled breathing: Breathe in to a count of 4; hold for 4 and breathe out for 6
Count the senses: In the moment notice:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
Considering Professional Help:
Therapies that incorporate body-based methods to address trauma and therapists trained in these approaches can guide you through processes that help manage the body’s reactions to stress.
If you would like to find out more about how we could work together, click the link below.
Ongoing Education:
Continue learning about the Polyvagal Theory and how it relates to trauma. The more you understand about your body’s responses, the better you’ll be at managing them.
The Big Picture
Polyvagal Theory offers a lens through which we can view our body’s reactions to stress and trauma. By understanding the role of the vagus nerve in our emotional and physical states, we can begin to take control of our responses to traumatic events. This doesn’t just mean managing symptoms; it’s about fundamentally understanding and improving our overall well-being.
Polyvagal Theory acknowledges that our bodies have built-in mechanisms designed to protect us. For me, this was key to reducing some of the shame I felt about how I react to situations. These mechanisms can become overactive or misdirected - especially when dealing with chronic stress or unresolved trauma. By learning to tune into our body’s signals and actively engage our nervous system’s calming effects, we can navigate our way towards greater understanding and towards healing. Whether it be through daily vagus nerve-stimulating activities; building supportive relationships; or seeking out therapy, there are tangible steps we can take to harness the power of Polyvagal Theory in our journey towards resilience and well-being.
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