Polyvagal Theory & Trauma - How to heal your traumatized nervous system
“We have learned that trauma is not just an event that took place sometime in the past; it is also the imprint left by that experience on mind, brain, and body. This imprint has ongoing consequences for how the human organism manages to survive in the present. Trauma results in a fundamental reorganization of the way mind and brain manage perceptions. It changes not only how we think and what we think about, but also our very capacity to think.”
— Bessel A. van der Kolk, The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma —
Recovering from trauma is deeply rooted in healing and regulating the nervous system. This is because traumatic experiences override the nervous system’s ability to regulate itself. In response to trauma, you might feel paralyzed and shut down or experience a hypervigilant fight or flight mode. Trauma responses may be necessary for survival, but the body is not designed to live in survival mode long-term. If a dysregulated nervous system is left untreated and survival mode becomes the default state of being, the ripple effect on mental, emotional, physical, and relational well-being can be debilitating.
Polyvagal Theory explores the impact of trauma on the nervous system and provides us with a clear framework for understanding how to help our nervous system recover from trauma. To understand Polyvagal Theory, it’s helpful to know how the nervous system works.
How the nervous system works
The nervous system is made up of the brain, spinal cord, and nerves and is responsible for constantly scanning your environment for safety, danger, and threats. Your nervous system uses the information gathered to control your heart rate, muscle tension, breathing, pain tolerance, and just about every other system in your body – including your ability to interact socially with others. The nervous system has a few primary sub-systems and functions, namely:
The somatic nervous system
The conscious part of the nervous system responsible for voluntary muscle movements like walking, working out, or reading.
The autonomic nervous system
The automatic (or unconscious) part of the nervous system responsible for controlling functions such as heart rate, digestion, breathing, muscle tension, etc.) The autonomic nervous system has two primary sub-systems: the sympathetic and parasympathetic.
Sympathetic vs. Parasympathetic
The sympathetic function of the autonomic nervous system is responsible for perceiving dangers and threats and then activating a fight or flight response. The parasympathetic function is responsible for restoring the body to a state of calm.
The vagus nerve
The part of the nervous system that links everything together. Much like a symphony conductor or an air traffic controller, your vagus nerve acts as the operator responsible for monitoring, signaling, and initiating all system responses – fight or flight, calm, or freeze.
Window of tolerance
The range in which you can manage stressors without shutting down or feeling overwhelmed.
What is Polyvagal Theory?
Polyvagal Theory is a neuroscientific model that explains both how and why the autonomic nervous system regulates the body’s states of being the way it does. In other words, Polyvagal Theory helps us understand how trauma impacts the nervous system. Developed by Dr. Stephen Porges in 1995, the theory also provides an explanation for how chronic stress or trauma influences social behaviors and emotional responses.
Polyvagal Theory is based on three principles:
1.) The nervous system has three primary functions.
Ventral Vagal State
Sometimes called the True Centered Self, this calm state of being occurs when you feel social, safe, and connected.Sympathetic State
Also known as Fight or Flight, this is a hypervigilant survival mode where adrenaline activates in response to a perceived threat or danger.Dorsal Vagal State
Known as Freeze or Fawn, this survival mode turns on when a person feels so threatened they completely shut down or become immobilized.
2.) The three states of the nervous system exist in a hierarchy.
Meaning, you cannot feel threatened if you feel safe and vice versa. The three primary states of the nervous system are like rungs on a ladder. If you are in a hypervigilant Sympathetic State, your nervous system needs to calm down through breathwork, meditation, mindfulness, etc. If you are in a frozen Dorsal Vagal State, you need to reenergize your muscles and bodily functions through healthy foods, physical exercise, positive social interactions, etc. in order to return to a state of calm.
3.) Coregulation is needed for a nervous system to recalibrate.
Self-regulating your nervous system is not instinctual. It is a learned behavior. Every nervous system requires another healthy nervous system to recalibrate and regulate. Because trauma survivors may not feel safe connecting with others, this principle is a bit of a paradox. Nevertheless, healthy connections and safe coregulating experiences with other individuals helps heal and regulate a traumatized nervous system. This is in part why trauma-informed therapy can be so helpful.
Polyvagal Theory & Trauma
Because trauma disrupts someone’s ability to successfully regulate their nervous system, traumatized individuals tend to become stuck in one of the two survival modes – Sympathetic fight or flight or Dorsal Vagal freeze or fawn. Danger and threats may be overestimated and environmental cues for safety and connection are often misinterpreted. The world becomes a minefield of triggers where nothing and no one feels safe, which reinforces the trauma response.
To keep the survival response activated, the nervous system turns off other biological functions (such as the immune system, digestion, critical thinking, etc.) leading to a slew of physical, mental, emotional, and relational issues. Eventually, living life in survival mode becomes overwhelming and unsustainable. The window of tolerance narrows as individuals become increasingly sensitive to their surroundings. Healing and re-expanding your window of tolerance is possible, but it takes time, awareness, and, often, professional help.
Signs your nervous system is dysregulated
There are several telltale signs your nervous system is dysregulated. Physical symptoms such as poor digestion, bloating, chronic headaches, chronic muscle tension, sleep issues, irritability, and relational tension are the most common signs of survival mode. Traumatized individuals also tend to have a hard time concentrating. Social environments may feel overstimulating, dangerous, and overwhelming. Additionally, they feel haunted by past experiences and memories.
Symptoms of survival mode may vary depending on which survival mode you are experiencing – Sympathetic (fight or flight) or Dorsal Vagal (freeze or fawn).
Signs you’re living in Sympathetic ‘fight or flight’ survival mode
Easily triggered
Easily stressed
Chronic anxiety
Hypervigilant / hyperreactive
Easily startled / irritated
Difficulty or inability to relax
Difficulty sleeping
Difficulty concentrating
Increased heart rate and blood pressure
Unable to correctly identify cues of safety or danger
Signs you’re living in Dorsal Vagal ‘freeze or fawn’ survival mode
Chronic depression
Fatigue
Emotional numbness/Desire for numbness
Lack of motivation
Zoning out
Cold extremities or heavy sweating
Slowed breathing or breath holding
Fainting
Heavy or achy limbs
Neglecting self-care
How to heal your nervous system
Polyvagal Theory holds that trauma responses are trapped in the nervous system. The longer we are stuck in a trauma response, the more physical, emotional, and mental issues we experience. In many ways, recovering from trauma is learning how to return to the calm, centered, Ventral Vagal State. The process of healing your nervous system will vary based on the individual, but here are some proven suggestions for recovering from survival mode:
1.) Awareness - From the seat of the Healthy Adult Chair, we understand that fight or flight and freeze or fawn are trauma responses – defense mechanisms that helped you survive. While these survival skills may have helped keep you safe in the past, they are now keeping you from the true emotions and needs your inner child needs to feel safe and secure.
2.) Identification - Once you’ve identified which survival mode you are experiencing, you can begin to take the necessary steps to regulate your nervous system. This means getting out of your head and reconnecting with your body through safe, somatic experiences. Going on a walk, working out, doing breathwork, eating a healthy, crunchy snack… getting the endorphins you need to either re-energize or calm down.
3.) Connection - Healthy connection is necessary for reclaiming a sense of security, safety, and well-being. Finding a secure environment where you feel safe allowing yourself to feel and heal looks a bit different for every individual. People who have experienced trauma often find that working with a compassionate, competent, trauma-informed mental health practitioner can significantly help. As you connect with your therapist and your highest, truest self, you learn how to release the default trauma responses and re-regulate your nervous system.
Let’s Connect
Hi there! I’m Jenny, a licensed Holistic Therapist (LISW-CP) and Certified Adult Chair® Master Coach.
I combine both therapy and coaching methodologies to provide my clients with a holistic perspective and the techniques they need to flourish. Rediscovering who you were always meant to be is an act of courage, and radical self-love can turn unconscious paralysis into conscious, authentic growth. Learn more about me here.