Polyvagal Theory Therapy
What Is Polyvagal Therapy?
Polyvagal theory therapy is a therapeutic method that focuses on the autonomic nervous system (ANS) and how it responds to stress and trauma.
A clinician named Dr. Stephen Porges developed the Polyvagal theory. It was further explored by author Deb Dana, who developed a treatment approach called Rhythm of Regulation, which is based on the principles of this theory.
During this treatment approach, people learn how to regulate their nervous system responses to develop feelings of safety and well-being. They also learn how to become more aware of their body’s response to stress.
Did you know that your body has automatic responses to threats of danger? For example, when you’re stressed, you might feel your heart rate go up or your body freezes up. This is your body’s fight-or-flight response kicking in.
During a polyvagal theory therapy session, you will learn how to create a safe space so that your brain and body can relax and open up.
You will also learn different ways to calm your body, such as deep breathing, grounding exercises, and gentle movement.
Over time, you’ll be able to build resilience and self-awareness and handle the stresses of everyday life much better.
What Is Polyvagal Theory in Simple Terms?
The polyvagal theory explains how the body’s nervous system responds to danger, stress, and social situations.
What Is the Polyvagal Ladder?
The polyvagal ladder is an explanation for how your mind and body respond to both danger and safety that involves three states of your nervous system: ventral vagal, sympathetic, and dorsal vagal.
The ventral vagal state is at the top of the ladder, and it is the most relaxed state in which your nervous system can be.
When you’re in this state, you will experience a sense of safety, and you’ll be open to social interaction with others. You will most likely feel calm, connected, and grounded, and you will be able to handle stress very effectively.
The middle rung of the ladder is meant to represent the sympathetic state or the fight-or-flight state.
While in this state, you likely feel restless or anxious as your body responds to external stimuli and prepares to deal with danger.
As your sympathetic nervous system kicks in, you will begin to experience things like an increased heart rate or faster breathing.
The bottom rung of the ladder is meant to represent the dorsal vagal state or the shutdown or freeze state.
It is during this state that you’re experiencing the highest degree of stress and may be feeling numb, disconnected, or hopeless.
You may feel like you are frozen and have no way of escaping the danger you’re experiencing.
Through polyvagal therapy, you can learn how to climb up the ladder to reach a calm and connected state.
This could be done through things like deep breathing, doing a grounding exercise, or talking with a trusted friend.
What Is the Vagus Nerve Therapy?
The vagus nerve includes the main nerves of your parasympathetic nervous system, which are responsible for helping your body calm down after experiencing stress.
This nerve also helps to regulate your heart rate and digest your food.
Believe it or not, the vagus nerve is one of the most important nerves in your body. It includes the main nerves of your parasympathetic nervous system, which are responsible for helping your body calm down after experiencing stress.
This nerve also helps to regulate your heart rate and digest your food.
Another important thing that the vagus nerve helps to regulate is social engagement. This is essentially your ability to connect with others.
For example, this may include your ability to listen to others and even your facial expressions and vocal tone.
There are two main branches of the vagus nerve, including the ventral vagal branch and the dorsal vagal branch.
The ventral vagal branch is responsible for feeling calm, safe, and socially connected with others. The dorsal vagal branch helps to regulate your body’s response to major stress or danger.
What Are the Three Pillars of the Polyvagal Theory?
There are three pillars that make up Dr. Stephen Porges’ Polyvagal Theory, including the hierarchy of the autonomic nervous system (ANS), neuroception, and co-regulation.
What Are the Two Types of Dysregulation in the Polyvagal Theory?
The two types of dysregulation include hypoarousal and hyperarousal.
Hypoarousal means someone might seem quiet, numb, or disconnected, often as a way to protect themselves during stressful times.
Hyperarousal, on the other hand, involves being overly alert or on edge, feeling anxious, and having trouble relaxing, which is common in conditions like PTSD.
Benefits of Polyvagal Theory Therapy
What Are the Benefits of Polyvagal Therapy?
Anyone who experiences anxiety or stress in their daily life or has a history of trauma can benefit from polyvagal therapy.
It can also be very beneficial for those who struggle with emotional regulation.
Some additional conditions that polyvagal therapy can help treat include:
- Chronic pain
- Digestive problems
- Poor self-esteem
- Depression
- Panic disorders
- Sleep disorders
- Attention or focus problems
- Attachment problems
- Certain developmental disorders like Attention Deficit Hyperactivity Disorder (ADHD) or Autism Spectrum Disorder (ASD)
Why Is Polyvagal Theory Important in Mind Body Wellness?
The polyvagal theory is important in mind-body wellness because it helps to understand how your nervous system and the way it responds affects your mental and physical health in the present moment.
How Do You Feel Safe in Polyvagal Theory?
A clinician can help their patient feel safe by creating an environment where they are physically comfortable and feel in control.
Making adjustments like lowering the lights or blocking out outside noise can also help.
Remember, it is important to make sure that when doing polyvagal therapy, you always go at a comfortable pace. Easing into the process can help you feel safe.
What Is Polyvagal Response to Trauma, and How Does Polyvagal Therapy Help?
Polyvagal-informed therapy can be used to treat people who have experienced trauma by helping them learn how to feel safe in their own bodies, learn how to regulate their emotions better, and improve their overall health.
When people experience trauma, the way that their nervous system is able to regulate itself can be disrupted.
For example, they may feel as if they are constantly stuck in a state of fight or flight and unable to relax. This can lead to long-term mental health struggles if it is not addressed.
Polyvagal therapy helps with trauma by helping the person understand how trauma is affecting their body and mind.
From there, they can begin to learn specific exercises that they can do to help regulate their nervous system.
This helps to promote healing and a feeling of self-compassion as they navigate life after a traumatic event.
One practice that can be used to treat a lot of different conditions, but can be especially effective in treating trauma, is an intervention called somatic experiencing.
The goal of somatic experiencing is to release trauma stored in the body. This is done through things like focusing on body awareness and grounding.
Disadvantages of Polyvagal Theory Therapy
Why Is Polyvagal Theory Controversial?
Polyvagal therapy can be considered controversial by some medical professionals who believe that it oversimplifies the autonomic nervous system and isn’t based on enough evidence to support its claims.
Some believe that the role of the ventral vagus nerve in social engagement within the polyvagal theory has not been proven.
The polyvagal perspective is a real scientific theory based on neuroscience. It offers a guide to better understanding how complicated behavioral and physiological processes work.
However, like all theories, it has not been fully proven, and more evidence is needed to convince critics of its credibility.
Cognitive behavioral therapy (CBT) could be considered an alternative to polyvagal therapy. It is based on more research and evidence.
It involves learning to identify and address negative thought patterns and behaviors.
This can help to regulate your nervous system. It can also help you to experience many of the benefits polyvagal therapy offers.
What Evidence Is There Against the Polyvagal Theory?
While there may not be evidence that directly disproves the polyvagal theory, some people believe there is not enough concrete evidence to prove it.
There are also some researchers who believe that the nervous system is more complex than the polyvagal theory suggests.
Who Is Polyvagal Therapy Not Right For?
Polyvagal therapy is not right for those who might not yet be in a place where they are mentally ready to reflect on past trauma.
While this type of therapy can be effective in treating anxiety for many people, there are also some instances where it could make it worse.
This could be if the person isn’t ready for this form of therapy. They may have unprocessed trauma they’re not ready to deal with, or the focus on their heart rate could actually amplify the stress they are feeling.
Polyvagal Therapy Exercises
What Are Polyvagal Exercises?
One of the most basic exercises in polyvagal therapy involves breathing exercises that are focused on activating the ventral vagus nerve.
This exercise involves taking slow, deep breaths through your nose, holding them briefly, and then exhaling through your mouth.
Repeating this process can help you to feel a sense of calm and relaxation throughout your body.
Other therapy exercises include things like grounding, which is when you focus on where you are in the moment. They may also include positive social connections with a trusted person.
Feeling safe is very important during polyvagal therapy. A clinician can help their patient feel safe by creating an environment where they are physically comfortable and feel in control.
Making adjustments like lowering the lights or blocking out outside noise can also help.
How to Use Polyvagal Theory in Practice?
Polyvagal therapy can be used to treat people with anxiety, autism, attention deficit hyperactivity disorder (ADHD), and other conditions.
Polyvagal therapy can be used to treat people with anxiety by helping them understand that anxiety is often the result of an overacted sympathetic nervous system.
When the dorsal vagus nerve is triggered, this can lead to feelings of restlessness and worry. Through polyvagal therapy, they can learn new ways to restore safety and calm.
Polyvagal therapy can be more effective in treating anxiety than other traditional forms of therapy because it addresses specific physiological responses to stress.
For example, a clinician may look at what specific autonomic states are most active when a person is experiencing anxiety.
They then determine if they are experiencing fight or flight, freezing, or struggling with their social engagement system.
People can then learn tools and techniques to shift from a state of anxiety to a state of safety and calm.
An example of this could be learning to practice deep breathing to stimulate the ventral vagal nerve and calm the nervous system.
They may also learn techniques like grounding and anchoring that help them feel more connected to the current moment and their physical environment.
This can help to encourage safety signals to their nervous system and calm them down.
Clinicians can also use the polyvagal theory in therapy while treating those with autism or attention deficit hyperactivity disorder (ADHD) to regulate their nervous systems and enhance their ability to engage in social situations.
This can also help them to better handle sensory issues or emotional issues they may deal with.
Did you know that people who have autism or ADHD often struggle with overstimulation?
This overstimulation can be caused by things like loud noises, bright lights, or crowded areas. When they are feeling overstimulated, they may begin to feel agitated, restless, or anxious.
For those with autism, the process of neuroception is often heightened or altered. This can cause them to perceive certain situations as dangerous that really aren’t.
Many people with autism often experience social and emotional differences. This could be due to challenges in co-regulation.
For example, they may have a hard time picking up on social cues or calmly connecting with others.
Polyvagal therapy can help with each of these challenges by teaching the person techniques to improve their self-regulation and co-regulation skills.
Some of these techniques may include:
- Simple breathing exercises to help reduce feelings of being overwhelmed
- Somatic (body-centered) practices that may help calm the nervous system, like slow movements, rocking, or using weighted blankets
- Doing activities that focus on sensory integration, like tactile play, can help to calm the person and get more used to focusing on different senses at once
- Working with a therapist or trusted person to co-regulate through soothing tones and facial expressions that help the person feel more calm and at ease
What Is Polyvagal Somatic Therapy?
This therapy includes using body-based practices and teaching people how to use their body and nervous system to process trauma, regulate their emotions, and improve their overall health.
What Are the Breathing Exercises for Polyvagal Theory?
Breathing exercises for polyvagal theory are exercises that stimulate the vagus nerve and help you regulate your nervous system.
An example of this is diaphragmatic breathing, which involves sitting with one hand on your chest and another on your stomach.
You then inhale through your nose and exhale through your mouth slowly. Repeating this process can help calm down the nervous system.
How to Find Polyvagal Therapy?
If you think that polyvagal therapy may be a good fit for you, consider reaching out to our team at Sandstone Care.
We can help you to get the process started.
