
Introduction
The Polyvagal Theory (PVT), introduced by Dr Stephen Porges in 1994, is a groundbreaking framework for understanding how the autonomic nervous system (ANS) influences emotional regulation, social behaviour, and trauma responses. The Polyvagal Theory revolutionised our understanding of the vagus nerve, which plays a key role in shaping human behaviour through physiological states of safety, danger, or shutdown.
This article explores The Polyvagal Theory, its biological basis, hierarchical organisation, and its implications in psychology, trauma recovery, and social connection.
The Autonomic Nervous System: A Hierarchical Model
Traditionally, the autonomic nervous system (ANS) is divided into two branches:
The Sympathetic Nervous System (SNS) – Responsible for the "fight or flight" response.
The Parasympathetic Nervous System (PNS) – Associated with rest and digestion.
Dr Porges expanded this model, proposing that the vagus nerve (cranial nerve X) has two branches, each regulating different aspects of autonomic function:
Dorsal Vagal Complex (DVC) – Associated with immobilisation and shutdown (e.g., fainting, dissociation in trauma).
Ventral Vagal Complex (VVC) – Supports social engagement, safety, and connection.
The Three States of The Polyvagal Theory
The Polyvagal Theory suggests that the nervous system responds to stressors hierarchically based on evolutionary adaptations:
Social Engagement System (Ventral Vagal State)
When feeling safe, the ventral vagus promotes relaxation, facial expressivity, and open communication.
Supports prosocial behaviours (e.g., smiling, eye contact, listening attentively).
Critical in secure attachment, co-regulation, and emotional resilience.
Fight-or-Flight Response (Sympathetic Activation)
Triggered by perceived threats, mobilising the body for action.
Heart rate and breathing increase, preparing the body for confrontation or escape.
Can manifest as anxiety, irritability, or hypervigilance.
Shutdown or Freeze Response (Dorsal Vagal Activation)
If escape is impossible, the dorsal vagus induces shutdown, dissociation, or collapse.
Common in trauma survivors who feel emotionally numb or disconnected.
Evolutionarily linked to reptilian defense mechanisms, such as feigned death.
Neuroception: The Unconscious Detection of Safety
A core concept in The Polyvagal Theory is neuroception - the brain's unconscious ability to assess whether an environment is safe or threatening. Unlike perception (which is conscious), neuroception functions automatically, guiding behaviour without our awareness.
In safe environments, ventral vagal pathways promote engagement and trust.
In danger, sympathetic activation primes us for fight-or-flight.
In extreme distress, the dorsal vagus initiates shutdown.
This explains why trauma survivors may struggle with hypervigilance, even in objectively safe conditions. Their nervous systems remain primed for danger, impacting relationships and mental health.
Relevant reading: Anchored: How to Befriend Your Nervous System Using Polyvagal Theory
The Polyvagal Theory and Trauma
Trauma fundamentally disrupts autonomic regulation, leaving individuals stuck in sympathetic overdrive (anxiety, panic) or dorsal vagal collapse (numbness, dissociation). Polyvagal-informed therapy emphasises safety, co-regulation, and social connection to restore nervous system balance.
Therapeutic Applications:
Somatic Experiencing (SE): Developed by Dr Peter Levine, this approach focuses on releasing trapped survival energy through body-based techniques.
EMDR (Eye Movement Desensitisation and Reprocessing): Helps trauma survivors integrate distressing memories.
Mindfulness & Breathwork: Activates the ventral vagal system, promoting calmness and connection.
Safe & Sound Protocol (SSP): Created by Dr Porges, this auditory intervention improves social engagement and nervous system regulation.
Compassion Focused Therapy (CFT): Created by Dr Paul Gilbert to develop self-compassion to counteract shame, self-criticism, and fear-based responses often associated with traumatic experiences.
The Polyvagal Ladder
The Polyvagal Ladder is a metaphor developed by Deb Dana to explain Stephen Porges' Polyvagal Theory, which describes how our autonomic nervous system responds to safety and threat. The ladder represents three hierarchical states that we move through depending on our nervous system's perception of danger or safety.
The Three Rungs of the Polyvagal Ladder:
Ventral Vagal (Safe & Social - Top of the Ladder)
State: Feeling safe, connected, engaged, calm, and compassionate.
Functions: Supports social engagement, creativity, problem-solving, and emotional regulation.
Signs: Open body language, eye contact, warm tone of voice, ability to connect with others.
Trigger: A sense of safety and connection.
Sympathetic (Fight or Flight - Middle of the Ladder)
State: Feeling anxious, agitated, angry, or fearful.
Functions: Mobilises the body for action in response to perceived threats.
Signs: Racing heart, tense muscles, rapid breathing, restlessness.
Trigger: A sense of danger or uncertainty.
Dorsal Vagal (Shutdown - Bottom of the Ladder)
State: Feeling numb, disconnected, frozen, hopeless, or dissociated.
Functions: The body's last-resort survival response to overwhelming stress.
Signs: Low energy, withdrawal, lack of motivation, feeling trapped or stuck.
Trigger: A sense of extreme danger or helplessness.
Using the Ladder for Self-Regulation:
Recognising where you are on the ladder can help in self-regulation and moving toward ventral vagal safety. Practices like breathwork, mindfulness, movement, co-regulation with others, and grounding techniques can help shift states.
Here are some practical exercises to help you move up the Polyvagal Ladder toward a state of safety and connection (ventral vagal).
1. If You Feel Stuck in Dorsal Vagal (Shutdown, Numb, Disconnected)
🡪 Goal: Gently reawaken energy and connection.
Small Steps to Try:
Engage the Senses: Hold a warm cup of tea, take a cool shower, or notice different colours around you.
Gentle Movement: Wiggle your fingers and toes, stretch lightly, or take slow, intentional steps.
Music & Sound: Listen to rhythmic music or nature sounds.
Connect with Someone: Even a text message or looking at a picture of a loved one can help.
Small Actions: If everything feels overwhelming, choose just one tiny task (e.g., drink a glass of water).
2. If You Feel Stuck in Sympathetic (Fight or Flight, Anxious, Agitated)
🡪 Goal: Slow down and signal safety to the nervous system.
Small Steps to Try:
Breathwork: Try box breathing (inhale 4s, hold 4s, exhale 4s, hold 4s).
Grounding Exercises: 5-4-3-2-1 Method (Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste).
Hold an object (like a stone or fabric) and focus on its texture.
Shake It Off: Shake your hands, jump up and down, or do quick body movements to release adrenaline.
Soothing Touch: Press your hand over your heart or rub your arms gently.
3. Moving Toward Ventral Vagal (Safe, Connected, Calm)
🡪 Goal: Strengthen feelings of safety and social connection.
Small Steps to Try:
Safe Connection: Call a friend, hug a pet, or smile at someone.
Play & Creativity: Dance, sing, doodle, or do something joyful.
Vagus Nerve Stimulation: Humming or chanting (e.g., “Om” sound). Gargling water. Gentle neck stretches.
Nature & Movement: A slow walk outside, sitting in the sun, or mindful breathing in fresh air.
Implications for Mental Health & Relationships
The Polyvagal Theory has far-reaching implications beyond trauma therapy. It influences how we understand:
Anxiety Disorders: Chronic sympathetic activation underlies excessive worry and hyperarousal.
Depression & Dissociation: Dorsal vagal shutdown contributes to emotional numbness and withdrawal.
Attachment Styles: Secure attachment is ventral vagal-based, while anxious or avoidant attachment patterns often involve dysregulated autonomic states.
Parenting & Child Development: A child's nervous system is shaped by co-regulation with caregivers, affecting long-term emotional resilience.
Conclusion: The Power of Safety and Connection
The Polyvagal Theory highlights the profound role of the nervous system in shaping human experience. By understanding how our bodies respond to stress and safety, we can:
Cultivate self-regulation and resilience.
Strengthen social bonds and emotional wellbeing.
Support trauma healing through body-based approaches.
As research continues, Polyvagal-informed interventions are paving the way for more compassionate, effective mental health practices, helping individuals feel safe and connected.
About Dr Laura Allen –
Dr Laura Allen, a Chartered Psychologist and Integrative Therapist, specialises in a variety of therapeutic approaches and is a published author in Positive Psychology. She provides tailored one-to-one support, supervises practitioners, and contributes to the British Psychological Society’s assessment team, guiding the next generation of psychologists.
References
Dana, D. (2018). The Polyvagal Theory in Therapy: Engaging the Rhythm of Regulation. W.W. Norton & Company.
Levine, P. A. (1997). Waking the Tiger: Healing Trauma. North Atlantic Books.
Porges, S. W. (1995). Orienting in a defensive world: Mammalian modifications of our evolutionary heritage. Psychophysiology, 32(4), 301-318.
Porges, S. W. (2009). The Polyvagal Theory: New insights into adaptive reactions of the autonomic nervous system. Cleveland Clinic Journal of Medicine, 76(Suppl 2), S86-S90.
Schore, A. N. (2001). Effects of a secure attachment relationship on right brain development, affect regulation, and infant mental health. Infant Mental Health Journal, 22(1-2), 7-66.
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