Polyvagal Theory: Part I
Hello readers! Today we want to discuss another theory commonly used in therapeutic services, known as polyvagal theory. This is often times used individually or in unison with other methods. I personally use polyvagal theory alongside CBT as they tend to build off one another well. This will be an ongoing series as I continue my studies with the theory. I have also found that Deb Dana’s book titled, “Anchored: How to Befriend Your Nervous System Using Polyvagal Theory” as a wonderful source of information.
Poly-what?
The phrase “polyvagal theory” can feel weird on the tongue when verbalizing, however, it is something that each and every human can use to better understand their feelings and moods. The method of polyvagal theory was developed by Dr. Stephen Porges in the early 1990s. He explains polyvagal theory as the science behind human connection and a map of the human nervous system and how it interprets safety, regulation, flight/flight and shutdown (Dana, 2021).
In 2014, Deb Dana, Licensed Clinical Social Worker, began working alongside Dr. Porges in order to translate the theory into clinical practice.
Terminology
In order to better understand the theory, I have included important terminology.
neuroception: how the nervous system is aware of signs of safety and signals of danger; your internal surveillance system.
hierarchy: the autonomic nervous system is comprised of three building blocks in a specific order and come “pre-programmed” with preset pathways.
ventral vagal: system of connection
sympathetic: system of action
dorsal vagal: system of shutdown
ventral vagal: came into being 200 million years ago. This allows us to feel safe, connect and communicate.
sympathetic: came into being 400 million years ago. This allows movement as a survival strategy and sometimes utilizes the strategy of fight and flight when necessary.
dorsal vagal: the oldest of the building blocks, came into being 500 million years ago. This allows immobilization and disappearing as a survival strategy.
So, how does it work?
The coolest part about polyvagal theory is that we are each born with this hierarchy consisting of dorsal vagal (shutdown), sympathetic (fight or flight), and ventral vagal (safety) states. Not to mention, it is all pre-programmed, meaning that our autonomic nervous system responds and reacts without us being aware.
You may be wondering, if it’s pre-programmed why should I worry about it? Well, for some of us we are constantly in one of the three states and it is usually not ventral vagal (safety), it is usually dorsal vagal (shutdown) or sympathetic (fight or flight), and this isn’t always beneficial to our well-being. Though the autonomic nervous system is automatic, it doesn’t mean it can’t be adjusted, it just takes work.
In order to adjust our autonomic nervous system there are three main principles to understand:
autonomic hierarchy: understanding what the three building blocks are (listed above) and realizing that there is a specific order we travel through these building blocks via specific pathways.
neuroception: understanding that each of our systems has a built-in surveillance system that is specifically created to look for signs of safety as well as warnings of danger ahead.
co-regulation: understanding that having moments of safely connecting to others is imperative for well-being.
Let’s take a look at the building blocks more closely:
Ventral Vagal also known as the system of connection. This state meets the demands of the day, allows us to connect and communicate, gives us the ability to “go with the flow” and engage with our lives.
Sympathetic also known as the system of action. This state fills us with chaotic energy and mobilizes us with the ability to attack. It gives us the feeling that drives us to escape, anxiousness and sometimes resorting into anger. This is sometimes referred to as fight or flight.
Dorsal Vagal also know as the system of shutdown. This state allows us the ability to “just go through the motions”. It gives us the feeling of being drained of energy, disconnected from ourselves, others, the world. It also allows us to lose hope and give up.
The way these building blocks are created we start in ventral vagal where we feel safe and connected, but then, through neuroception, we sense danger and slip into the sympathetic state where we start to get nervous and worried and potentially even resort to running away, finally if the danger continues we slip into a the dorsal vagal state where we begin to shutdown and avoid the danger altogether. The main goal is to be able to transition back into ventral vagal, but for many this is not an easy task, therefore polyvagal theory allows us to learn how.
How do I know when I’m in each of these states?
In order to determine where each of your states lie, try asking yourself the following two statements; “The world is…” and “I am…”.
For example, let’s start at the bottom of the hierarchy as that seems to be the easiest for most. Start in dorsal vagal and think about experiencing disconnection, collapse and shutdown. Your sentences may sound like “The world is unwelcoming.” and “I am lost”. Now, let’s move up to the sympathetic state and think about experiencing an overwhelming amount of chaotic energy. Your sentences may sound like “The world is unmanageable” and “I am out of control”. Finally, move up to the final state of ventral vagal thinking about experiencing connection and regulation. Your sentences may sound like “The world is beautiful” and “I am okay”.
Our challenge to you over the coming weeks is to think about these three different states and what they mean to you as we continue to learn more about polyvagal theory and how to access the different states as well as adjust our processes to better maneuver them.
As always, if you have any questions or concerns feel free to reach out! I’d love to hear if you have any ideas for future blogs!
