Polyvagal theory
The Science of Stress Simplified:
How our nervous system moves through stress and back to safety
Polyvagal= "Poly" (many/multiple) + "Vagal" (related to vagus nerve)
​This theory was developed by psychologist and neuroscientist Dr. Stephen Porges​ and has become well known in the fields of neuropsychology and trauma. It looks at the multiple branches of the vagus nerve and how they manage our stress response in our nervous system.
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The theory proposes 3 levels:
Ventral vagal (safe & social, socially connected)
Sympathetic (alert & ready, fight, flight)
Dorsal vagal (shutdown, freeze, collapse)
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Your body automatically moves between these states depending on how safe or unsafe you feel.
Brain and body work together to process safety and danger (ie stress)
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Why it matters: This theory helps explain reactions to trauma by showing how the nervous system can get "stuck" in defensive states. It also offers pathways to healing through connection and creating a sense of safety. ​​​​​
Mapping Our Nervous System​​​​​
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Your brain and body are constantly switching between these three states depending on how safe you feel at any given moment.​​​​​
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​​These are the 3 main states:​​​​
1
Safe & Social
2
Alert & Ready
3
Shutdown
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"How do I know which state I'm in?"
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Let's go through each one:
Safe & Social
Ventral Vagal
(Socially Connected)
“All is well. I can rest, play, and connect to others.”
Brain detects
Safety
​When we feel safe, the brain tells the body it is ok to be calm and open
Alert & Ready
Sympathetic
(Fight, Flight)
“Uh oh, something might be wrong-I must get ready!”
Brain detects
Danger
If something feels stressful or threatening, the brain tells the body to switch to a more alert state.
Shutdown
Dorsal Vagal
(*Freeze, Collapse)
“This feels like too much. I need to power down for safety.”
Brain detects
Life threat
If the danger feels too big or goes on too long, the brain tells the body to go into a shutdown state.
​This feels like:
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Steady breathing & heartbeat
calm, relaxed, present, grounded, settled, curious, compassionate
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Your system feels stable and is able to talk, laugh, listen, and connect with people easily.​​​​​​​
​This feels like:
Fast breathing, fast heartbeat
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(Fight) Fear, anxiety, worry, panic
(Fight) Irritation, anger, rage
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Your system hits the gas and is ready to act — to protect yourself, argue, or escape.
This feels like:
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Variable breathing & heartbeat
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(* Freeze) tension, "stuck", procrastination, overwhelm, competing impulses
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(Collapse) tired, shame, hopelessness, helplessness, depression, confusion, isolation
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Your system hits the brakes
* The "Freeze" response is a hybrid state of the Dorsal Vagal and Sympathetic pathways. For simplicity, I have listed it under Dorsal Vagal.
The ventral vagal pathway is the optimal pathway for our safety and wellbeing. In this state, we feel connected to ourselves and to others. When in this state, we also have the flexibility in our system to move fluidly in and out of the other 2 states (sympathetic, dorsal vagal) as needed during times of stress.
The other 2 states are not meant to be permanent states for our system. However, humans can get "stuck" in a sympathetic or dorsal vagal state after trauma. This is because our brains are detecting more threat than safety and will then default to one of the other 2 pathways for protection.
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There is agency in knowing and understanding this.
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With awareness, we can shift these states.
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We don't need to linger in these stressful states once the threatening situation has passed.
A Ladder Analogy:
It can be helpful to visualize the 3 nervous system states as a ladder.
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The Safety state is at the top of the ladder.
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Your system has the ability to move either up or down the ladder depending on how safe or unsafe you feel. ​
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While this is mostly an automatic process, you can affect where your system goes. By noticing changes in your nervous systems states, you can respond accordingly by adding more safety.
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Safe & Social
Alert & Ready
Shutdown
Practice/Awareness/Noticing Questions:
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Please consider these slowly, one at a time
1. Which state am I in right now?
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2. What does it feel like to be here? ​
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3. Where can I add more safety to this experience?
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This is not something that is meant to be navigated through alone. ​
Practicing awareness and adding safety is a process, and it takes time.​​
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By developing awareness of these states, over time, this can help you establish a sense of regulation and safety in your nervous system. ​​​
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The importance of pausing and asking the question, "Where can I add more safety here?"
​The great thing, then, in all education, is to make our nervous system our ally instead of our enemy
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William James​​​​​​​​​​​​​​​​​​