Our body and mind are deeply interconnected, and the nervous system is the bridge between the two. For those seeking to increase emotional resilience and regulate stress, polyvagal exercises offer a science-based approach. Rooted in polyvagal theory, these exercises are designed to help regulate the autonomic nervous system, enabling feelings of safety and connectedness. But what is polyvagal theory and how do these exercises serve mental health? Let’s find out.
What is polyvagal theory?
Developed by Dr. Stephen Porges, the polyvagal theory examines the role of the vagus nerve – a major component of the parasympathetic nervous system – in regulating emotional and physiological states. The vagus nerve extends from the brainstem to various organs, such as the heart, lungs and gastrointestinal tract. It controls processes such as heart rate, digestion and social contact, playing a key role in stress response and emotional regulation.
Polyvagal theory divides the autonomic nervous system into three hierarchical states:
- The ventral vagus nerve state (a sense of security and connectedness)
This state reflects calmness, engagement and social connectedness. Individuals in this state feel secure and are capable of meaningful interactions with others.
- Sympathetic state (fight or flight)
Induced by a perceived threat, it prepares the body for action by speeding up the heart rate, increasing alertness and secreting stress hormones.
- Dorsal vagus nerve state (withdrawal or freeze)
In the event of overwhelming stress, the body can enter this survival state, characterized by disconnection, dullness or withdrawal.
Polyvagal theory underscores the importance of returning to a regulated state of the ventral vagus nerve for emotional and mental well-being. Fortunately, deliberate practices such as polyvagal exercises can support this process.
Autonomic hierarchy and neuroception – how your nervous system takes care of you
Did you know that your nervous system takes care of your safety every day, even when you don’t realize it? It determines how you react to different situations – whether you feel calm, ready for action, or whether you feel like hiding from the world. In polyvagal theory, these reactions are described as three natural states you can go through – each of which is important and has its own role.
The three zones of your nervous system
Imagine that your nervous system is a map of three zones:
- Green zone – these are the moments when you feel safe, calm and open to the world. Here you find it easier to talk to others, learn new things and enjoy everyday life. In this zone you can be yourself – creative, curious, empathetic.
- Red zone – occurs when something causes you stress, anxiety or anger. Your body then prepares itself for action: your heart beats faster, your breathing becomes shallower, you may feel tense or irritable. This is a natural way to protect yourself from danger.
- Blue zone – this is a time when you feel overwhelmed or powerless. You may feel like withdrawing, cutting off your emotions, hiding from the world. It’s also a defense mechanism to get through tougher times.
Each of these zones has its own meaning, and none is “bad.” Your nervous system switches between them automatically to best take care of your needs. The most important thing is to learn to recognize which zone you are in – and with gentleness give yourself what you need most at any given time.
What is neuroception?
You may be wondering how your body knows when it’s safe and when you need to protect yourself? The answer lies in neuroception – it’s like your internal radar, which constantly “scans” your surroundings, relationships with others and signals from your body. It works outside your consciousness, instantly assessing whether you can relax or whether you’d better be alert.
Sometimes you may feel that something is “wrong” before you even have time to name it. Neuroception tells you whether you can trust the other person, whether the place you are in is friendly to you. It allows you to react more quickly to danger – but also, after a difficult experience, your nervous system tends to be more sensitive and cautious.
Gentle observation of yourself
Each of us experiences transitions between these zones – it’s perfectly natural. You don’t have to be calm or full of energy all the time. Your nervous system takes care of you as best it can. If you notice tension, irritability or a desire to withdraw, try to approach yourself with tenderness and understanding. This is a signal to slow down, take care of yourself or seek support.
Remember – you are the expert on your body and can learn to understand it better. Recognizing your own states is the first step to greater peace of mind, feeling secure and building a deeper relationship with yourself.
Why are polyvagal exercises important?
Regulation of the nervous system is crucial to mental health. Chronic stress, anxiety or trauma can trap people in a sympathetic (fight/flight) or dorsal (freeze) state. Over time, such deregulation can lead to emotional instability, sleep problems, and even health problems such as cardiac or digestive ailments.
Polyvagal exercises are designed to engage the vagus nerve in a way that promotes relaxation and connectedness, helping:
- Build a sense of security.
- Reduce stress and anxiety.
- Strengthen emotional resilience.
- Improve interpersonal relationships.
Regular use of these techniques promotes better regulation of the nervous system, fostering improved mental well-being.
Correlation – your relationships as support for the nervous system
Did you know that your nervous system does not function in isolation? You are part of a network – your emotions, reactions and well-being are closely linked to how you feel in your relationships with others. This is what we call coregulation.
Corregulation is the process by which the nervous systems of two people interact with each other – often without words. When you are around someone who is calm, kind and present, your body naturally begins to calm down. Likewise, if you feel tension with a loved one, you can pick up on it without even realizing it.
In everyday life, coregulation can look very different:
- A hug, hand-holding or warm eye contact.
- Talking to someone who really listens and doesn’t judge.
- Being in the presence of someone who can calm down and take care of themselves.
With equilibration, you can recover faster from difficult emotions, feel safer and more “at home”. If you have people around you with whom you feel comfortable – take advantage of these relationships, allow yourself to be supported. Remember that you, too, can be a source of peace and encouragement to others – even a simple presence and a gentle tone of voice make a difference.
Working with the nervous system – not just exercises
Nervous system support is not only about individual practice, but also about the daily choices, atmosphere and rituals you build around you. Polyvagal theory speaks of “neural gymnastics” – all activities that help your nervous system feel safe and respond flexibly to change.
You can support your nervous system by:
- Movement that you enjoy: walking, dancing, swimming or even rocking in your chair.
- Playing games with your children, pets or loved ones that bring laughter and joy.
- Massages, touch, gentle stretching that help relax your body.
- Creating a space around you full of warmth and harmony – soothing music, favorite scents, candlelight.
It’s important that you look for what makes you feel safe and allows you to breathe fully. Even small gestures – like a gentle pat on the shoulder or shared silence – have the power to regulate the nervous system.
Important safety notes and contraindications
Although polyvagal exercises are generally safe for most people, there are important contraindications and precautions that should be considered before starting the practice.
Polyvagal exercises should not be practiced without prior medical consultation if:
- Cardiovascular disease (angina, history of heart attack or stroke).
- Aneurysms of the brain or abdomen.
- Retinal detachment or glaucoma.
- End-stage renal failure.
- Uncontrolled hyperthyroidism.
- Epilepsy or history of seizures.
- Acute schizophrenia or psychosis.
Increased caution should be exercised with:
- Asthma (especially poorly controlled).
- Hypertension.
- Diabetes, especially type 2.
- Thyroid disorders.
- Pregnancy (especially early or complicated).
- PTSD with intense symptoms.
When polyvagal exercises are not a substitute for therapy
Polyvagal exercises are not a substitute for professional medical care or psychotherapy. If you have serious mental health problems, trauma or persistent clinical symptoms, you should always seek comprehensive specialized care, treating these exercises only as an adjunct to treatment.
Remember, safety comes first. If you have doubts about the safety of any of the exercises, consult your doctor or a qualified therapist before practicing – psychotherapy online
Practice polyvagal exercises
The following exercises are designed to stimulate the vagus nerve and help you return to a state of calm and a sense of connection. They are simple, accessible and can be practiced on a daily basis. Have you tried any of them yet? Or does any one in particular pique your curiosity? Check out the different ways and choose the ones that best support your well-being.
1. Deep breathing
Deep, conscious breathing activates the vagus nerve and sends a signal to the body to relax. Diaphragmatic breathing is particularly effective.
How to practice:
- Sit comfortably or lie down in a quiet place.
- Place your hand on your abdomen to feel the movement of your diaphragm.
- Slowly inhale through your nose, counting to four, letting your diaphragm rise.
- Exhale slowly with your mouth, counting to six.
- Repeat for several minutes.
Benefits:
- Reduces anxiety and heart rate
- Improves oxygenation of the brain
- Introduces a sense of calm
2. Purring or singing
Vocal activities, such as purring, singing or intoning, stimulate the vagus nerve through its connection to the larynx and vocal cords.
How to practice:
- Choose a favorite song or just quietly mutter a tune.
- Focus on the vibrations in your throat and chest.
- Repeat for a few minutes, especially when tense or stressed.
Benefits:
- Activates the vagus nerve through vibration.
- Relaxes the body.
- Strengthens the sense of connection when you practice with others
3. Safe social contact
Interactions with trusted people naturally engage the ventral vagal system because social contact promotes a sense of safety and comfort.
How to practice:
- Talk face-to-face with someone you trust.
- Make eye contact, smile, actively listen.
- If you can’t meet in person, video calls will also work.
Benefits:
- Fosters a sense of security and belonging
- Reduces feelings of loneliness
- Strengthens emotional ties
4. Cold water stimulation
Exposure to cold, such as splashing the face with cold water or taking a short cold shower, activates the vagus nerve.
How to exercise:
- Splash your face with cold water or immerse your face in a bowl of cold water for a few seconds.
- For a stronger effect, you can use alternating showers – hot/cold water.
Benefits:
- Induces parasympathetic response
- Improves circulation and has an anti-inflammatory effect
- Helps to ground quickly when emotions are strong
5. Gentle movement
Slow, deliberate movements, such as yoga or tai chi, promote vagus nerve stimulation and relaxation.
How to practice:
- Choose a gentle set of yoga postures or tai chi exercises.
- Focus on slow movements, synchronizing them with your breathing.
- Practice for 15-20 minutes to reset your nervous system.
Benefits:
- Reduces physical tension
- Strengthens the body-mind connection
- Promotes long-term regulation of emotions
6. Eye exercises – “gentle gaze”
Your eyes can signal the nervous system whether you are safe. Gentle, gentle gazing at your surroundings, instead of strained staring, supports the vagal system.
How to practice:
- Sit comfortably and relax your gaze, allowing it to softly “encompass” the entire space in front of you.
- You can look out the window, observing your surroundings without focusing on a single point.
- Let your eyes wander or blink freely.
Benefits:
- Reduces tension in the body
- Enhances a sense of calm
- Fosters a transition to a state of “here and now”
7. Rocking the body (rocking)
Rhythmic, slow rocking influences a sense of security – a reflex familiar to us from childhood.
How to practice:
- Sit on a chair or the floor, put your arms around yourself and gently lean forward and backward.
- You can also rock from side to side or gently rotate your hips.
- Do the movements slowly until you feel a distinct relaxation.
Benefits:
- Restores calmness and a sense of comfort
- Facilitates recovery from tension
- Is especially helpful during emotionally difficult times
8. Consciously massages the neck and face area
Gently massaging the areas through which the vagus nerve runs can influence its activation.
How to practice:
- Wash your hands and gently massage the back of your neck, the area behind your ears or your jaw in circular motions.
- Pay attention to the accompanying feelings – you may feel warmth, relaxation or your breathing becomes deeper.
Benefits:
- Facilitates a state of relaxation
- Lowers the level of tension in the body
- Promotes the alleviation of stress symptoms
Remember that everyone is different. Not all exercises need to have the desired effect right away. Allow yourself to experiment and be patient – returning to balance is a process that requires respect for your own boundaries and needs. If some exercises seem difficult, start with the simplest ones. Every step toward greater peace and security is important and worth appreciating.
How to introduce polyvagal exercises into everyday life ?
The key to the lasting effects of these practices is regularity. Here are tips on how to integrate exercise into your daily routine:
- Allocate 10-15 minutes a day for deep breathing or muttering.
- Build social relationships by socializing regularly with loved ones.
- Experiment with exposure to cold water as part of your morning or evening routine.
- Introduce exercise, such as yoga, once or several times a week.
By combining several of these exercises, you can create your own self-regulation toolkit to better manage stress and enhance well-being.
Safe and Sound Protocol – innovative support for your nervous system
Have you heard of Safe and Sound Protocol (SSP) yet? It’s a unique method that was developed through the research of Dr. Stephen Porges – the founder of the polyvagal theory. SSP is a specialized auditory intervention designed to promote nervous system regulation and a sense of security – especially when you’re feeling overwhelmed or find it difficult to return to a state of calm.
What is Safe and Sound Protocol all about?
SSP involves listening to specially designed, “coded” music for several days (usually 5 hours total). The sounds are tailored to stimulate the ventral part of the vagus nerve, which is responsible for feelings of safety, social engagement and the ability to relax. The entire process takes place under the supervision of a trained specialist or therapist.
What benefits can SSP bring?
- Increased sense of calm and security
- Better management of stress and tension
- Facilitation of relationships and communication
- Support in working through difficult emotions or experiences
SSP is especially recommended for people who feel frequently overwhelmed, have difficulty calming down or have experienced chronic stress. It can also be helpful in the process of psychotherapy or personal development.
SSP and polyvagal theory
SSP was developed based on the tenets of polyvagal theory – it draws on knowledge of how sound and music can affect the nervous system and promote a return to a state of equilibrium. It’s a tool you can use to complement other self-care practices, such as breathing exercises, movement or contact with loved ones.
Remember: If you are considering using the Safe and Sound Protocol, contact a qualified professional. This will give you personalized support and reassurance at every stage of the process.
Summary
Polyvagal exercises are an effective and simple way to support emotion regulation and mental health. Based on the science of polyvagal theory, they help activate the body’s natural mechanisms responsible for calmness and a sense of connectedness. Whether you are struggling with daily stress or processing the effects of trauma, these practices can become a valuable part of your self-care routine.
Start with small steps, be systematic, and observe how these exercises affect your sense of safety, peace and connection with others.
Bibliography:
- Porges, SW (2017). A pocket guide to polyvagal theory: The transformative power of insecurity. WW Norton & Company.
- Porges, SW (2011). Polyvagal theory: The neurophysiological basis of emotion, attachment, communication and self-regulation. W. Norton & Company.
- Safe and Sound Protocol – explanation and guidance
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9131189/
- Dana, D. (2018). Polyvagal theory in therapy: engaging the rhythm of regulation. W. Norton & Company.