Understanding Polyvagal Theory: How Your Nervous System Responds to Stress and Safety

What is Polyvagal Theory?

Polyvagal Theory, developed by Dr. Stephen Porges, explains how your nervous system responds to safety, danger, or trauma — especially through the vagus nerve.

It helps us understand:

• Why we freeze, shut down, or feel disconnected

• Why we feel calm, connected, or social in safe environments

• Why some people withdraw or panic in stressful situations

What is the vagus nerve?

The vagus nerve is the longest cranial nerve in your body.
It connects your brain to your heart, lungs, gut, face, and more. It’s the main communication highway of the parasympathetic nervous system — the system that calms you down.

The Two Key Branches of the Vagus Nerve:

Polyvagal Theory says the vagus nerve has two main parts, and each responds to different levels of safety or threat:

1. Ventral Vagal (Front, Social, Safe)

• Connected to: face, heart, lungs

• Activates when you feel safe, connected, calm

• Allows: social engagement, eye contact, clear thinking, connection, digestion

Imagery:

Picture yourself sitting around a campfire with friends, laughing and relaxed — your breath is slow, your face is expressive, your body is calm.
That’s ventral vagal activation.

2. Dorsal Vagal (Back, Shutdown, Freeze)

• Connected to: gut and lower body

• Activates when you feel overwhelmed, hopeless, or in extreme danger

• Causes: numbness, shutdown, fatigue, disconnection, withdrawal, freeze

Imagery:

Imagine a turtle pulling into its shell — everything slows down, shuts off. You're trying to disappear, not feel.
That’s dorsal vagal activation.

There's also a middle state:

When you're not calm, but not shut down — you're in sympathetic activation (fight or flight):

• Heart racing

• Muscles tense

• Ready to act or run

Imagery:

Think of a deer that hears a twig snap — instantly alert, ready to flee.

Why does this matter?

Polyvagal Theory helps us:

• Understand why we react the way we do under stress

• Recognize when our bodies feel safe vs. threatened

• Build nervous system awareness (and resilience)

• Use tools like breathing, connection, and movement to regulate ourselves

Want a simple visual?

               SAFETY
      [ Ventral Vagal State ]
     🧘 Calm · Social · Engaged

           ↑↑↑ Regulation ↑↑↑

      [ Sympathetic State ]
     😠 Fight / 😰 Flight

           ↓↓↓ Shutdown ↓↓↓

      [ Dorsal Vagal State ]
     🐢 Freeze · Numb · Collapse

             DANGER