Polyvagal Theory and How to Use It to Reduce Stress

Written By Abigail Carter

I know what it's like to have stress feel like a constant, unwelcome guest. The racing heartbeat, the tight chest, the feeling like you're either about to snap or completely shut down.  As a behavioral health expert, I've spent years studying the impact of stress on our minds and bodies. But it was in my own struggles that I came across Polyvagal Theory – a framework that helped me understand these intense reactions on a whole new level.  

Polyvagal Theory (PVT) offers a powerful perspective and surprisingly simple tools to help manage, treat, or cure altogether an ever-growing list of ailments and conditions. While its applications stretch far beyond the fields of mental health and psychology, for the purposes of this article, we’ll be looking at PVT and its claims regarding stress management and achieving greater calm.

The Connection Between Polyvagal Theory and the Nervous System

To fully understand Polyvagal Theory, there must first be a basic understanding of the body’s nervous system. It is a complex network of nerves and specialized cells that together make up what can effectively be thought of as the body’s “command center.” It has two main parts: the central nervous system (consisting of your brain and spinal cord), and the peripheral nervous system (which branches out into all areas of your body, carrying messages back and forth).

Polyvagal Theory focuses on the autonomic nervous system (ANS), which is a subsystem of the peripheral nervous system (PNS). The ANS controls unconscious functions like breathing, digestion, and heart rate. PVT says that the ANS influences our behavioral, physiological, and psychological responses to stimuli. According to the Polyvagal Institute, rather than assuming a cause-and-effect or stimulus-response model that assumes a psychophysiological parallelism, the theory proposes that the ANS functions as an intervening variable mediating the response.  

Polyvagal Theory Explained in Simple Terms

PVT, simply put, describes how visceral experiences affect the nervous system and our resulting behavior. 

It does so through an articulation of three different branches of the ANS, which is finely tuned to our environments at all times. These branches - or responses - influence how we feel and react to the world around us.

Here's a simplified breakdown:

  • First is the oldest response, which even primitive vertebrates possess, and that is the feigning of death or immobilization. When this shutdown response is triggered, we feel numb, disconnected, or frozen. This is a survival mechanism meant to conserve energy in the face of danger.

  • Next is the mobilization response, commonly referred to as “fight or flight.” Faced with a challenge or task requiring focus, the sympathetic nervous system takes charge – our heart rate increases, blood pressure rises, and we become more alert to handle the situation.

  • Finally, we have the response that leads to what PVT developer Dr. Stephen Porges first called “social engagement.” This response is only possible for mammals. Our nervous systems detect the features of safety and enable us to communicate that safety to one another. When we feel safe and supported by others, the ventral vagus nerve is activated, which promotes feelings of calmness and regulates emotions.

The Heirarchy of Responses

These three responses collectively form what is referred to as the hierarchy of responses, which is the first of three core principles of Polyvagal Theory. More on that to come. 


It is interesting to note that although “fight or flight” is the response we hear and talk about most, immobilization, freezing, or feigning death is the most common response to traumatic experiences. This is due in large part to society’s preference for fighting, acceptance of or indifference toward fleeing, and shaming of freezing.

 

What is misunderstood in this case is that freezing is far from cowardice, which is in turn different from fear. Feigning death, or immobilization, is a heroic effort of our body to save us from a life-threatening situation. The body goes into a state where it is impossible to move, while simultaneously raising pain thresholds, making us less viable or appealing to a predator.

Understanding the Three Core Principles of Polyvagal Theory

The previously stated simplified breakdown is actually a precursor to the three core principles behind PVT. 

PVT Core Principle #1 - Hierarchy of Responses (as stated above)

  • Ventral Vagal (Safety and Connection): the mostly highly-evolved response yet, and possible only for mammals; ideal for calm, connection, and regulating emotions.

  • Sympathetic (Mobilization): a more-evolved response that only certain living organisms are capable of, depending on their evolutionary fluidity; necessary for focus, taking action, and facing challenges.

  • Dorsal Vagal (Shutdown): thought to be instinctive in all living organisms; while often an unfavorable state, it serves as a protective shutdown mechanism in the face of extreme threat.

PVT Core Principle #2 - Neuroception: The Unseen Sense  

Neuroception describes our nervous system's ability to detect safety or danger cues below our conscious awareness. This influences how we react, often before we've even fully processed a situation. Think of those instant gut feelings or strong reactions that seem to come out of nowhere.

PVT Core Principle #3 - Co-Regulation: The Power of Connection  

We are deeply wired for connection. The state of those around us profoundly influences our own nervous systems.  Feeling safe and supported in relationships activates the ventral vagal state in both ourselves and the people we interact with.

The Science Behind Polyvagal Theory: Key Search Terms

While the science linked to Polyvagal Theory is fascinating, this discussion is focused on practical applications. If you'd like to delve deeper into scientific research, terms like "phylogenetics," "heart rate variability," and the "vagus nerve" can be your springboard for further exploration.

These links can help get you started: 

Worth noting: While Polyvagal Theory rests on a growing body of research that highlights the intricate connection between our physiology and our experience of stress, safety, and connection, it’s important to consider that science is always evolving and more research is needed.

Understanding Stress through a Polyvagal Lens

Polyvagal Theory offers a revolutionary way to understand stress, because it goes beyond seeing stress as a purely mental struggle, emphasizing the critical role of our nervous system. This theory teaches us that when we feel stressed, our bodies shift away from the calmer 'ventral vagal' state into either a revved-up 'fight-or-flight' (sympathetic) mode or a shut-down (dorsal vagal) response. 


Understanding these different nervous system states provides a new perspective and starting point for managing stress effectively. By becoming aware of how our bodies react to stress, we can start to recognize our personal patterns. 


Polyvagal Theory shifts our mindset away from self-blame. These stress responses are deeply ingrained survival mechanisms, not a sign of personal weakness. This understanding is the first step towards finding ways to calm ourselves and regain balance.                                                

How to Use Polyvagal Theory for Stress Reduction

The ultimate goal of Polyvagal Theory is to promote a healthy, adaptable nervous system by influencing the vagus nerve. Therefore, it offers a framework for understanding how our nervous system responds to stress and safety cues. By incorporating PVT principles into our daily lives, we can cultivate a sense of calm and well-being. 

Here are some powerful practices you can try.

Breath-Based Practices

Our breath is a powerful tool for influencing the nervous system.  These techniques activate the parasympathetic nervous system (the "rest and digest" system) and promote feelings of safety.

Diaphragmatic Breathing

This deep, slow breathing technique stimulates the vagus nerve, a key player in the ventral vagal state.  Here's how to do it:

  1. Lie down comfortably or sit with good posture.

  2. Place one hand on your belly and the other on your chest.

  3. Inhale slowly through your nose, feeling your belly expand (not your chest).

  4. Exhale slowly through pursed lips, feeling your belly gently contract.

  5. Repeat for several minutes, focusing on your breath and the rise and fall of your belly.

Alternate Nostril Breathing (Nadi Shodhana)

This technique can help clear emotional blockages and promote mental clarity.  It may not be suitable for everyone (consult a healthcare professional if you have any concerns), but if you'd like to try it, here's a basic guide:

  1. Sit comfortably with a straight spine.

  2. Close your right nostril with your thumb and inhale slowly through your left nostril.

  3. Hold your breath for a brief moment (comfortable for you).

  4. Close your left nostril with your ring finger and exhale slowly through your right nostril.

  5. Inhale through your right nostril, hold, and exhale through your left nostril.

  6. Repeat this cycle for several minutes.

Rhythmic Breathing Patterns 

Specific breathing patterns can target different nervous system states.  For calming anxiety, try the 4-7-8 breath:

  1. Inhale slowly through your nose for a count of 4.

  2. Hold your breath for a count of 7.

  3. Exhale slowly through your mouth for a count of 8.

  4. Repeat this cycle for several minutes.

Body Awareness and Grounding

Tuning into your physical sensations can help you identify when your nervous system is feeling stressed. These practices bring your attention to the present moment and promote a sense of safety.

Progressive Muscle Relaxation

This technique involves tensing and relaxing different muscle groups throughout the body.  A quick web search will provide detailed instructions on this practice.

5 Senses Grounding Exercise

When feeling overwhelmed, take a moment to connect with your five senses. Look around and notice five things you see. Listen for five sounds.  What are three things you can feel (your clothing, the chair beneath you)?  Smell something pleasant if possible, or simply notice any present smells.  Finally, taste something (a sip of water, a piece of fruit).  Focusing on your senses brings your awareness to the present moment and can activate the calming ventral vagal state.

Sensing Temperature

Notice the temperature of different parts of your body, your clothing, or objects you hold.  Try holding a warm mug or splashing cool water on your face (if comfortable) to send signals to your nervous system.

Harnessing the Power of Sound

The vagus nerve is closely linked to the muscles around the throat and ears.  Certain sounds can stimulate the vagus nerve and promote relaxation.

Soft Humming and Chanting

The simple act of humming or chanting activates the muscles around the vagus nerve. Don't worry about perfect pitch, just focus on creating a gentle sound.

Gentle Singing

Singing along to calming music or even singing a soothing lullaby to yourself can promote feelings of safety and well-being.

Listening to Nature Sounds or Calming Music

Surround yourself with calming sounds. Nature sounds like waves crashing or birds chirping can be very effective. Choose music with slow tempos and avoid anything with harsh lyrics or loud noises.

Building Safe Connections

Feeling connected to others is a fundamental human need and a key element of the ventral vagal state.

Spending Time with Loved Ones

Social connection activates the vagus nerve. Make time for quality interactions with friends, family, or even your pet!

Acts of Kindness

Performing acts of kindness for others not only benefits them but can also trigger the release of feel-good hormones that promote feelings of calm and connection.

Support Groups

If you're dealing with significant stressors or mental health challenges, consider joining a support group. Sharing with others who understand your experiences can foster a sense of belonging and support.

Therapist-Guided Techniques (with Note on Professional Help)

Importance of Seeking Professional Guidance

For complex mental health concerns or trauma, it's crucial to work with a qualified therapist trained in Polyvagal-informed approaches. They can provide personalized guidance and safe support.

Tailored Techniques

A therapist can offer customized exercises and interventions based on your specific nervous system patterns and needs.

Trauma Healing

Polyvagal-informed therapists have specialized skills to help people with trauma to gradually build a sense of safety and restore balance to their nervous system.

Important Reminders

  • Start Slowly: Choose one or two techniques to focus on at first. Don't overwhelm yourself!

  • Experiment to Find What Works:  We all respond differently. Explore these practices and discover which ones feel most soothing for you.

  • Listen to Your Body:  Pay attention to how you feel during and after each practice.  Always prioritize what feels good and safe.

  • Be Patient and Kind to Yourself:  Developing a deeper connection with your nervous system takes time and practice.  Cultivate self-compassion along the way.

Understanding Direct and Indirect Vagus Nerve Stimulation

The techniques we discussed in the previous section offer powerful ways to influence the vagus nerve and promote a sense of calm. It's helpful to understand that there are two main ways to achieve this:

Direct Techniques

Some practices, like humming or specific breathing exercises, directly target the vagus nerve by activating the muscles or areas connected to it.  In some cases, medical devices may be used for electrical stimulation, but these require professional supervision.

Indirect Techniques

Many Polyvagal-informed practices aim to create conditions that support healthy vagus nerve functioning.  Techniques like mindfulness, safe social connection, and grounding exercises influence the vagus nerve indirectly by promoting a shift in your overall nervous system state towards the calming ventral vagal response.

Direct Stimulation Not the Goal or Focus in Therapy

Learning to identify physical cues associated with different nervous system states may not directly stimulate the vagus nerve, but it helps with awareness and mindfulness, both of which are essential in influencing its activity.

All this said, direct influencing or stimulation of the vagus nerve won’t always be the first focus in therapy. A person with trauma who primarily exists in a dorsal vagal shutdown state may need to first develop basic safety and self-regulation skills before they are ready to engage in practices like deep breathing to directly target vagus nerve activation.

Important Note: While vagus nerve stimulation can be beneficial, Polyvagal Theory emphasizes the importance of overall nervous system regulation. Creating a sense of safety within your body and environment is crucial to achieve lasting calm and well-being.

Medical Devices for Vagus Nerve Stimulation

In some cases, a medical device is used to deliver electrical stimulation directly to the vagus nerve. This is always done under the supervision of a qualified medical professional, and there are two common types:

Implantable VNS

These devices are surgically implanted under the skin and deliver electrical stimulation to the vagus nerve in the neck. They are used for treating certain types of epilepsy that don't respond well to medication. The device sends regular, mild pulses of electrical energy to the vagus nerve to help reduce seizure frequency and intensity. It’s also used with severe depression (when other treatments have failed) as an adjunctive therapy alongside medications and psychotherapy. While not a first-line treatment, it has shown some positive results in clinical trials.

Transcutaneous VNS (tVNS)

These non-invasive devices stimulate the vagus nerve through the skin, usually near the ear. These are less powerful than implantable VNS and are still under investigation for various conditions.

Research is exploring the potential use of these devices for other conditions like chronic pain, heart failure, and inflammation, but these applications are still experimental.

Important Considerations

  • Professional Supervision: Electrical vagus nerve stimulation should always be done under the guidance of a qualified medical professional.

  • Side Effects: VNS can have side effects like hoarseness, coughing, or throat pain. The potential risks and benefits should be carefully discussed with a doctor.

Additional Considerations for Polyvagal Theory Therapy

Polyvagal Theory and Self-Compassion

Understanding how our nervous system works can offer a powerful shift in perspective. Our stress responses aren't signs of weakness or personal flaws, but rather the workings of a system designed to protect us. This knowledge can promote greater self-compassion and reduce feelings of shame or being "broken."

The Importance of Professional Guidance

While the techniques explored earlier can be helpful for everyday stress management, working with a qualified therapist is crucial when addressing trauma or complex mental health concerns.  Polyvagal-informed therapy requires specialized training to ensure it's applied safely and effectively.

If you're interested in exploring Polyvagal-informed therapy, seek out mental health professionals with specific training and experience in this area. They can help you learn to work with your nervous system's responses, not against them.

Finding Calm: Insights from Polyvagal Theory

Polyvagal Theory provides a fascinating lens for understanding how our nervous system shapes our experience of the world, from everyday stress to deeply ingrained patterns.  While it's still an evolving area of science, it offers valuable insights into the connection between our physical states and our emotional well-being.

The techniques discussed in this post can be simple, powerful tools for self-regulation. Remember, progress takes practice. Be kind to yourself as you explore what helps you feel more calm, grounded, and connected.  If you're interested in diving deeper, consider exploring the writings and teachings of Dr. Stephen Porges or working with a qualified therapist trained in Polyvagal-informed approaches.



Sources:

https://www.polyvagalinstitute.org/_files/ugd/8e115b_f8f82f01065b41dc85e7698fd4f99818.pdf?index=true

https://www.health.harvard.edu/heart-health/what-is-heart-rate-variability

https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2017.00240/full

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5761738/

https://bmcpsychology.biomedcentral.com/articles/10.1186/s40359-021-00551-4

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10699253/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2489204/

https://www.apa.org/topics/stress/body


Abigail Carter
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