Have you ever wondered why you shut down in conflict, why you snap under pressure, or why you sometimes just go numb even when everything seems fine? These aren’t personal flaws or emotional weaknesses. They’re biological responses driven by your nervous system’s one job: to keep you safe.
At the heart of this conversation is something called Polyvagal Theory—a groundbreaking framework that explains how our body navigates connection, survival, and recovery every moment of our lives.
Let’s dive into what Polyvagal Theory is, how it works, and why it’s revolutionizing everything from trauma therapy to creative performance and relationship wellness.
What Is Polyvagal Theory?
Polyvagal Theory was developed by Dr. Stephen Porges, a neuroscientist who discovered that our autonomic nervous system (ANS) is far more nuanced than the old “fight or flight” model suggests.
The word “polyvagal” means “many vagus nerves.” The vagus nerve is the longest cranial nerve in the body, connecting your brainstem to your heart, lungs, diaphragm, and gut. It plays a key role in regulating your emotions, breath, digestion, facial expressions, and more.
Dr. Porges found that the vagus nerve has two branches, creating three main pathways or states that the nervous system can move through, depending on how safe or threatened it feels.
The Three States of the Autonomic Nervous System
According to Polyvagal Theory, the nervous system functions like a ladder or hierarchy. You move up or down based on whether you feel safe, challenged, or threatened.
1. Ventral Vagal State – “I’m Safe. I’m Connected.”
This is your rest-and-repair zone. You feel grounded, calm, and socially engaged. Your body functions optimally: you digest well, breathe deeply, and feel open to others.
Signs of Ventral Vagal State:
- Steady heart rate and breath
- Warmth and ease in the body
- Feeling present and centered
- Capacity for joy, empathy, creativity
This is the state we want to build our lives from. It’s where healing, intimacy, learning, and higher consciousness happen.
2. Sympathetic State – “I’m in Danger. I Need to Act.”
This is the fight-or-flight response. Your nervous system mobilizes you to respond to perceived danger.
Signs of Sympathetic Activation:
- Racing heart and shallow breath
- Tension in muscles and jaw
- Restlessness, anxiety, or irritability
- Feeling like you must “fix, flee, or fight”
This state is not bad—it’s protective. It gives you energy to face challenges. But when stuck here too long, it leads to chronic stress, burnout, and disconnection from yourself and others.
3. Dorsal Vagal State – “It’s Too Much. I’m Shutting Down.”
This is the freeze or collapse response. Your system has assessed that connection or escape is impossible, so it withdraws to conserve energy.
Signs of Dorsal Vagal Activation:
- Low energy or numbness
- Foggy mind, dissociation
- Feeling hopeless or invisible
- Disconnection from body and emotions
In moments of extreme overwhelm—especially after trauma—this state helps you survive the unbearable. But if the system stays here, it can look like depression, fatigue, or apathy.
The Polyvagal Ladder: Shifting Between States
The nervous system is always trying to regulate—to climb back up the ladder toward connection and safety.
| Ladder Position | Nervous System State | Common Feelings |
| 🟢 Top | Ventral Vagal | Safe, curious, compassionate |
| 🟡 Middle | Sympathetic | Anxious, angry, controlling |
| 🔴 Bottom | Dorsal Vagal | Numb, withdrawn, shut down |
The goal is not to stay in ventral vagal all the time—that’s not realistic. The goal is flexibility: the ability to move between states with awareness, and return to safety when the moment passes.
This is called nervous system regulation or resilience.
Why Polyvagal Theory Matters
Understanding the nervous system changes how we approach:
- Therapy and trauma recovery
- Parenting and education
- Relationships and communication
- Creative work and performance
- Leadership and emotional intelligence
Rather than pushing ourselves to “be better,” Polyvagal Theory invites us to ask:
“What state am I in right now?”
“What would help me feel safe enough to reconnect?”
Practical Tools to Support Your Nervous System
The good news? You can co-regulate with others and self-regulate through practice. Here are a few Polyvagal-informed approaches that can support your nervous system health:
Body-Based Practices:
- Deep, rhythmic breathing (especially long exhales)
- Movement or shaking to release sympathetic charge
- Weighted blankets or grounding techniques for dorsal vagal shifts
- Singing, humming, chanting (which stimulate the vagus nerve)
Sensory Therapies:
- Vibe Bed – Uses full-body sound vibration to regulate the vagus nerve
- Roxiva Light – Induces brainwave states that promote restoration and emotional processing
- Bio-Tune Chair – Entrains brain and body into calm states through frequency and sound
- Bemer & Centropix – Support energetic coherence and cellular balance through PEMF
Social Connection:
- Eye contact with safe people
- Touch, hugs, or pets
- Authentic conversation
- Being witnessed in emotion
Polyvagal-Informed Self-Reflection
Ask yourself:
- What nervous system state am I in right now?
- What signs tell me I’m slipping into stress or collapse?
- What helps me climb the ladder back to connection?
By practicing this awareness, you’re not just surviving—you’re reclaiming your capacity to relate, create, and live with intention.
Final Thoughts: Safety Is the Foundation
Polyvagal Theory reminds us that feeling safe is not a luxury—it’s a biological necessity for connection, purpose, and embodied presence. You don’t have to push harder or do more. You just have to listen to your system and give it what it needs to return to safety.
When your nervous system is regulated, your true self comes online—not just the part that performs, protects, or shuts down.
Ready to Explore Your Nervous System?
At Shakti Creative Wellness Center, we integrate Polyvagal principles into every offering, from breath and sound to light and vibration.
Want to experience it for yourself?
📧 Contact: info@causability.org
📍 Location: Richardson, TX
🌐 www.shaktiwellnesscenter.org
