What is Polyvagal Theory?

Polyvagal Theory

Key Concepts & Terms

• Autonomic Nervous System (ANS): A part of the nervous system that automatically regulates vital body functions like heart rate, digestion, and respiration. It plays a central role in our survival and emotional experience.

• Polyvagal Theory: Developed by Stephen Porges, it explains how the ANS is wired to respond to safety and danger through three main states: ventral vagal (safety), sympathetic (mobilization), and dorsal vagal (shutdown).

• Neuroception: A subconscious system of detecting safety or threat from internal cues, the environment, and others. It shapes how our body responds before the brain becomes aware.

• Hierarchy: The ANS functions through a predictable order of response — from connection (ventral vagal) to mobilization (sympathetic) to shutdown (dorsal vagal).

• Co-regulation: A biological need for safe, reciprocal relationships that help regulate our nervous system and promote well-being.

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The Autonomic Ladder (Hierarchy)

1. Ventral Vagal (Top of the ladder – Connection and Safety)

• State of calm, social connection, and engagement

• Heart rate and breathing are regulated

• Feelings: grounded, hopeful, open

• Behaviors: productivity, play, bonding, self-care

• Health: strong immunity, good digestion, restful sleep

2. Sympathetic (Middle – Mobilization and Danger)

• State of fight or flight

• Heart rate increases, breath quickens

• Feelings: anxiety, anger, panic

• Behaviors: overworking, irritability, avoidance, reactivity

• Health: hypertension, insomnia, tension, memory issues

3. Dorsal Vagal (Bottom – Shutdown and Collapse)

• State of freeze, disconnect, and despair

• Feelings: numbness, isolation, hopelessness

• Behaviors: withdrawal, dissociation, fatigue

• Health: chronic fatigue, digestive issues, low blood pressure

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Neuroception: Your Inner Surveillance System

• Internal: Senses signals from organs (e.g., gut feeling)

• External: Scans environment for safety/danger

• Relational: Detects cues from other people’s nervous systems

• Neuroception influences belief systems and emotional reactions

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Co-regulation: The Foundation of Emotional Safety

• Needed to survive and thrive — especially early in life

• Safe relationships help regulate our own nervous system

• Forms the basis for trust, connection, and healing

• Even as adults, we are biologically wired for connection

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Self-Regulation vs. Co-Regulation

• We can learn to self-regulate (meditation, breathwork, etc.), but we never outgrow the need for co-regulation.

• Healthy regulation is not constant calm — it’s the ability to move between states and return to safety (ventral).

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Why Polyvagal Theory Matters

• Helps us understand trauma, anxiety, and emotional regulation

• Builds self-awareness and compassion for others’ reactions

• Provides practical tools for therapy, parenting, relationships, and healing

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Resources

• Dana, D., & Porges, S. W. (2018). Clinical Applications of the Polyvagal Theory: The Emergence of Polyvagal-Informed Therapies. W. W. Norton & Company.

• Polyvagal Institute: www.rhythmofregulation.com/polyvagal-theory