Understanding Polyvagal Theory: A Pathway to Safety, Connection, and Healing
- Jess Hadford-Crook, MA, LPC
- Sep 9
- 4 min read
When it comes to mental health, many people think of the mind and body as separate. But the truth is, they’re deeply connected. How we feel emotionally affects our bodies, and how our bodies respond can shape our emotions and behaviors. One powerful framework that explains this connection is Polyvagal Theory.
Developed by Dr. Stephen Porges, Polyvagal Theory helps us understand how our nervous system reacts to stress, safety, and connection. It centers on the vagus nerve, a key player in how our body regulates stress and calm. By learning about this system, we can better understand our patterns of anxiety, trauma, or disconnection—and discover ways to move toward safety, healing, and balance.
What Is Polyvagal Theory?
Polyvagal Theory explains how our nervous system constantly scans the environment for cues of safety and danger. This process happens automatically and outside of our conscious awareness.
Dr. Porges identified three main states of the nervous system:
Ventral Vagal State (Safe and Social)
When we feel safe, connected, and regulated.
We can engage with others, think clearly, and experience joy, curiosity, and compassion.
Sympathetic State (Fight or Flight)
When the body senses danger, the sympathetic nervous system activates.
Our heart rate increases, muscles tense, and we prepare to fight or run away.
This state can show up as anxiety, panic, irritability, or restlessness.
Dorsal Vagal State (Shutdown or Collapse)
When danger feels overwhelming or inescapable, the nervous system may shut down.
This can feel like numbness, exhaustion, disconnection, or even depression.
Polyvagal Theory teaches us that moving between these states is natural. The goal is not to avoid stress completely, but to build flexibility so we can return to a state of safety and connection after challenges.
The Role of the Vagus Nerve
The vagus nerve is the longest cranial nerve in the body and plays a major role in Polyvagal Theory. “Vagus” comes from the Latin word for “wandering,” which makes sense because this nerve wanders from the brainstem down through the neck, chest, and abdomen—touching the heart, lungs, and digestive system along the way.
The vagus nerve is like a communication highway between the brain and body. About 80% of its signals travel from the body to the brain, not the other way around. That means our physical state often shapes how we think and feel.
When the vagus nerve is regulated and functioning well, we experience what’s called vagal tone—a state that allows us to calm down after stress, connect with others, and feel grounded in our bodies. Low vagal tone, on the other hand, can contribute to difficulty regulating emotions, chronic stress, or physical symptoms like stomach issues or headaches.
How Polyvagal Theory Shows Up in Therapy
In therapy, Polyvagal Theory provides a roadmap for understanding clients’ experiences. Instead of only focusing on thoughts or behaviors, we also look at what the body is doing in response to stress.
For example:
A client who feels anxious before social events may be in a sympathetic “fight or flight” state.
Someone who feels shut down after conflict may be in a dorsal vagal “freeze” state.
When clients experience safety in therapy, they can access their ventral vagal state, where healing and connection are possible.
Therapists trained in Polyvagal Theory use grounding, mindfulness, somatic (body-based) interventions, and nervous system awareness to help clients notice and shift their states. The goal is to build resilience—so clients can return to balance more easily when life feels overwhelming.
Practical Applications for Daily Life
The beauty of Polyvagal Theory is that it’s not just something to talk about in therapy—it offers practical tools clients can use every day. Here are a few ways to support your nervous system in daily life:
1. Breathwork
Slow, deep breathing—especially extending the exhale—stimulates the vagus nerve and helps the body move out of fight-or-flight mode. Try inhaling for a count of four, and exhaling for a count of six.
2. Movement
Gentle movement such as walking, yoga, or stretching supports nervous system regulation. Rhythmic movement, like rocking or dancing, can be especially soothing.
3. Social Connection
Since the ventral vagal system thrives on safety and connection, spending time with trusted friends, loved ones, or even pets helps the nervous system feel regulated. Eye contact, warm conversation, or laughter are powerful regulators.
4. Grounding Practices
Tuning into the five senses—what you can see, hear, feel, taste, and smell—helps anchor the body in the present moment. This can be calming during times of stress or anxiety.
5. Vocalization and Sound
Humming, singing, or even gently chanting stimulates the vagus nerve through vibration. This is why singing in the car or humming softly can feel so regulating.
6. Safe Touch
Weighted blankets, self-hugging, or comforting touch can signal safety to the nervous system.
7. Nature and Environment
Spending time in calming environments—especially nature—can help the body shift into a state of safety and connection.
The key is to practice these tools consistently, so the nervous system learns it can return to regulation after being activated. Over time, this builds resilience and a stronger sense of well-being.
Why Polyvagal Theory Matters
Understanding Polyvagal Theory can be life-changing. Many people blame themselves for being “too anxious,” “too emotional,” or “too shut down.” But when we view these responses through the lens of Polyvagal Theory, we see that they are natural nervous system reactions—not personal flaws.
This perspective helps reduce shame and increases self-compassion. It also opens the door to practical strategies for healing. Instead of fighting against our nervous system, we can learn to work with it.
Taking the Next Step
At High Alpine Counseling, we integrate Polyvagal Theory into therapy to support clients in building nervous system awareness, emotional resilience, and self-compassion. Whether you’re struggling with trauma, anxiety, life transitions, or stress, understanding your body’s responses can empower you to heal and grow.
Through a combination of talk therapy and somatic practices, we’ll work together to help you:
Recognize when your nervous system shifts states.
Build tools to return to safety and balance.
Create a life where you feel more grounded, connected, and at ease.
If you’re ready to explore how Polyvagal Theory can support your healing journey, reach out today to schedule a free consultation. Together, we can help your mind and body move toward greater resilience and well-being.
High Alpine Counseling – Guiding you toward balance, connection, and healing.
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