The Basics of Polyvagal Theory

Polyvagal Theory, developed by Dr. Stephen Porges, offers insight into how our nervous system influences emotions, behavior, and connection. At its core, the theory explains how the vagus nerve—a key part of the parasympathetic nervous system—regulates our response to safety, danger, and threat.

Three Main States

1. Ventral Vagal (Safe & Social): When we feel safe, our body supports calmness, connection, and engagement.
2. Sympathetic (Fight or Flight): When we sense danger, the body is mobilized for action—heart rate rises, and anxiety may increase.
3. Dorsal Vagal (Shutdown): In extreme stress or perceived helplessness, the system can shut down, leading to numbness or withdrawal.

Why It Matters
Understanding these states helps us recognize how stress affects our body and emotions. By noticing which state we’re in, we can use strategies—like grounding, breathing exercises, or social connection—to move back toward calm and safety.

Polyvagal Theory bridges science and self-awareness, empowering us to regulate emotions and build resilience through nervous system understanding.