Polyvagal theory provides a theoretical basis to support our nervous system. Physiology and psyche are interrelated. Consciously managing your own nervous system can benefit you greatly.
Learn more about the influence of the autonomic nervous system on our functioning, learn about the polyvagal theory and its practical application.
Autonomic nervous system
The autonomic nervous system (AUN), also known as the autonomic nervous system, plays a major role in regulating the flow of energy and information between the brain, body and environment. The AUN regulates the actions of the body’s internal organs and tissues that are not consciously controlled.
The autonomic nervous system consists of two main branches: the parasympathetic (parasympathetic) nerve branch and the sympathetic (sympathetic) nerve branch. The two branches usually act in opposite directions and exhibit opposite actions on different organs and functions of the body.
The autonomic nervous system and our experience
The autonomic nervous system shapes our life experiences, beliefs and behaviors. Our autonomic nervous system learns through experience. Even in fetal life, we receive information from the environment and react to it. A child’s negative prenatal experience, such as the mother’s socioeconomic difficulties, insufficient social support, and psychoactive substance use, affect the child’s autonomic functioning.
If the dynamics of family life are characterized by a lack of attunement, the likelihood of experiencing balance becomes negligible. When patterns of dysregulation are observed in parents, lacking the ability to return to a state of equilibrium, the child automatically intercepts their patterns.
The good news is that since the autonomic nervous system learns through experience, habitual patterns of response can be interrupted by replacing them with new patterns. Often it is only in adulthood that we have the opportunity and space to build security and proper contact with others.
Autonomic Hierarchy
In the process of evolution, the initial dorsal system, whose goal was survival, was joined by the sympathetic nervous system, which responded by mobilizing the body in the form of fight or flight. Later, the ventral vagal system was developed to enable social communication, social behavior and connection with others.
The emergence of new systems did not eliminate the systems that arose earlier. Therefore, the so-called autonomous hierarchy was built. The hierarchy is reflected in the order of maturation. In fetal life, the dorsal vagal system appears first, followed by the sympathetic nervous system and in the third trimester of pregnancy and the first year of life the development of the ventral system occurs.
The oldest system is still active in the background, regulating internal organs, including the digestive system. The younger evolutionary system (sympathetic nervous system) is responsible for circulation, shapes the normal heart rhythm, heart rate, regulates body temperature and provides the body with energy. The abdominal vagus system (evolutionarily youngest) enables connection with others, social engagement.
Abdominal vagus nerve
This is the main component of the parasympathetic branch of the human autonomic nervous system. It is not a single nerve, but a family of neuronal pathways traveling throughout the body. Part of the abdominal vagus nerve is tasked with overseeing the work of the entire autonomic system. We can figuratively say that it holds the sympathetic and dorsal vagus systems in a warm embrace, resulting in a healthy balance. Both the dorsal and ventral vagus parts enable bidirectional communication between the brain and the rest of the body. The dorsal vagus and ventral vagus pathways are at opposite ends of the body’s response – from immobility and loss of connection to the social engagement system.
Autonomic system vs. attention
The autonomic system plays an important role in regulating attention. The sympathetic and dorsal vagus systems activate experience on an “either-or” basis, reducing the ability to see. The sympathetic nervous system, which is associated with the arousal mode, activates when threatened or stressed. In such a situation, attention may be directed to potential danger or challenges.
The abdominal vagal experience, on the contrary, opens up a vast world of experience, and is filled with perspectives. It is an experience of being part of the world, connecting with oneself, reaching out to others and being open to change.
Trauma and its impact on the neuronal system
The experience of trauma interrupts our ability to regulate and to flexibly move from one state to another. A common consequence of traumatic events is post-traumatic stress disorder PTSD.
In the case of harmful and dangerous experiences, the autonomic system can become dysregulated. This means that the normal functioning and balance between branches of the autonomic system is disrupted, resulting in negative symptoms. Not only is our physiology at risk, but also our psyche – increased alertness, dissociation, isolation, loneliness.
Individuals experiencing trauma:
- have hypersensitivity to stimuli and may experience an increased “fight or flight” response. This can lead to excessive arousal, increased muscle tension, accelerated heartbeat.
- have a reduced ability to enter a state of relaxation and relaxation. This can manifest as difficulty falling asleep, digestive problems, indigestion, appetite disorders, chronic fatigue or feelings of distraction.
- They experience emotion dysregulation. The autonomic system plays an important role in regulating emotions. Trauma can affect this regulation, causing mood swings, difficulty controlling emotions, increased susceptibility to anxiety and panic attacks.
Another example of trauma, is relational trauma, which begins in the fetal period. This type of trauma refers to traumatic experiences that occur as early as pregnancy and affect the child’s development. Early relational experiences can have long-term consequences for a child’s health and development. They can affect brain and nervous system development, mental and physical health. Relational trauma can also increase the risk of health problems, learning disabilities, behavioral disorders, difficulty forming healthy relationships, and can increase vulnerability to further trauma in later life.
What is polyvagal theory – how to create your autonomic system anew ?
The polyvagal theory ( the polyvagal theory) was created by psychologist and neuroscientist Stephen Porges. It is a model that explains the functioning of the nervous system in the context of social and emotional reactions. The name “polyvagal” refers to the three branches of the vagus nerve (nervus vagus), which are involved in regulating autonomic responses. According to this theory, the ability to regulate emotions and establish healthy interpersonal relationships is based on the proper functioning of the autonomic nervous system.
In the case of people with traumatic experiences, the nervous system may be overactive, in a constant arousal mode, resulting in chronic feelings of danger, anxiety and difficulties in interpersonal relationships. Therapy based on polyvagal theory focuses on helping patients return to an inhibitory mode, which is associated with increased feelings of safety and relaxation.Polyvagal therapy can include various techniques and interventions, such as breathing exercises, mindfulness.
The use of polyvagal theory in psychotherapy
Polyvagal theory has applications in psychotherapy, particularly in the context of trauma therapy and emotion regulation. The goal of therapy is to help and increase awareness of one’s own autonomic reactions and learn to regulate emotions. So as to achieve a healthy balance between the excitatory mode and the inhibitory mode.
Polyvagal theory in cognitive-behavioral psychotherapy
In the context of cognitive-behavioral therapy (CBT), polyvagal theory can provide additional tools for understanding one’s own emotional reactions and interactions with the environment. It can help identify moments when the autonomic system is overactive and thus better understand how we respond to stress, what our defensive reactions are and how we can regulate them.
In CBT therapy, polyvagal theory can introduce elements of working with the body, physical awareness and emotional regulation. Patients can learn to recognize body signals and deal with them in a more adaptive way.
If you are interested in therapy, schedule an appointment – cognitive-behavioral therapy
Polyvagal theory in schema therapy
Polyvagal therapy can be useful as a complement to schema therapy. Through experiential and nervous system regulation techniques, the therapist can help the client achieve a state of relaxation and safety. Schema therapy directly addresses attachment styles and the formation of secure relationships with others. A very important, corrective experience is the therapeutic relationship, which can be a good base for re-entering into a safe relationship with another person.
Polyvagal therapy can also provide tools, such as breathing techniques, mindfulness and body work, which can be helpful in regulating emotions and naming one’s needs.
If you are interested in schema therapy, schedule an appointment – schema therapy
Exercises – how to regulate your nervous system
In addition to therapeutic interactions, you can use the power of polyvagal theory on your own.
Exercises – find your breath.
This exercise uses a breath map to help you see what kind of breath you are breathing. There are many forms of breathing, sometimes we breathe calmly and rhythmically, sometimes unevenly and in a stressful manner. The changing rhythm of breathing also affects our physiological system. Breathing gives us the opportunity to directly shape autonomic responses. Using the autonomic hierarchy, recognize in yourself the different forms of breathing that occur throughout the day.
| Abdominal vagus system | Breath that is full, deep, steady, slow, calming, fills the lungs, even, regular, flows between the heart and abdomen, healthy, supportive, shared. |
| Sympathetic nervous system | Breathing sharp, short, fast, loud, forced, irregular, tense, restrictive, rapid. |
| Dorsal system | Breathing shallower quiet, not filling the lungs, flat, empty, weak. |
Step 1 Realize how you breathe in the abdominal vagus state, in the sympathetic state and in the dorsal state.
Step 2 Experiment with different types of breathing. Pay attention to how each affects your autonomic state. Recognize breathing that mobilizes, calms, helps you connect with others and causes disconnection.
Step 3 Create your own map of your breaths. Connect with each state and feel the type of breathing that occurs. Breathe in different ways and see where your breath takes you.
Exercise – make the connection
We are biologically programmed to connect with other people. Others’ glances, tone of voice, facial expressions, and gestures tell us whether we can enter into a safe relationship. Because of our difficult experiences, the nervous system changes to the point where we ignore or misinterpret the signals from others directed to us.
Direct your conscious attention to the signals sent to each other, and learn to recognize inviting or warning signals in making decisions to connect with others and establish relationships.
Step 1 Look people in the eye, listen carefully to their voice, pay attention to their facial expressions and look out for their gestures. Become clearly aware of what you are experiencing at the moment as a result of the presence of another arrangement.
Step 2 Think about the specific signals coming from other people, encouraging you to connect or prompting you to disconnect. What exactly can you read from their eyes, voice, facial expressions and movements? What does your nervous system perceive as a signal of safety or danger?
Step 3 Ask yourself, does your reaction correspond to the current situation, or is it related to some previous experience? Once you better recognize your own reactions, start asking yourself:
- my eyes signal…
- my voice indicates ..
- my face expresses…
- my gestures communicate..
Try to be closer to your autonomic system, learn to tune into your state with curiosity and compassion, start to understand it better and cooperate with it.
Source:
Deb Dena “Polyvagal Theory in Practice Set of 50 Exercises”