26 June 2025
Polyvagal Theory & Managing an Activated Nervous System - Stephen Porges
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Polyvagal Theory & Managing an Activated Nervous System
Based on Stephen W. Porges (2022)
Polyvagal Theory explains how our body responds to stress and safety by mapping the pathways of the vagus nerve, which plays a vital role in regulating heart rate, breathing, facial expression, and digestion—all essential for how we feel and relate.
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What is the Polyvagal Nerve?
The vagus nerve is the longest cranial nerve, running from the brainstem to the body. Porges describes it as the main nerve of the parasympathetic nervous system, responsible for calming the body. His theory divides this system into two key branches:
Ventral Vagal Pathway (unique to mammals)
Supports social engagement, facial expression, vocal tone, and the ability to feel safe in connection.
Dorsal Vagal Pathway
Associated with shutdown, collapse, or freeze in overwhelming situations.
These branches evolved to help us survive but also connect—showing how our biology is wired for both protection and relationship.
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Key Concepts
Autonomic Nervous System (ANS): Traditionally viewed as having two branches—sympathetic (activating) and parasympathetic (calming). Porges introduces a third component: the ventral vagal complex, which supports social engagement and feelings of safety.
Neuroception: A subconscious system through which the nervous system evaluates risk and safety in the environment, influencing our physiological state without conscious awareness.
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Evolutionary Perspective
The theory traces the evolution of the ANS, highlighting how mammals developed the ventral vagal complex to promote social behaviours essential for survival. This system allows for:
Facial expressions
Vocalisations
Listening
These behaviours facilitate bonding and co-regulation among individuals.
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What Triggers Nervous System Activation?
Porges explains that the nervous system is constantly scanning for threat or safety through a subconscious process called neuroception. Activation occurs when something in the environment is perceived as unsafe—even if it’s not logically dangerous.
Common Triggers of Activation:
Sudden changes in tone of voice, facial expression, or body language
Conflict or perceived judgment from others
Sensory overload (loud noises, crowded spaces)
Past trauma or unresolved emotional pain
Feeling unseen, unheard, or misunderstood
Illness, exhaustion, or hormonal imbalance
When neuroception detects threat, the body shifts into:
Fight or flight (sympathetic activation), or
Shutdown or dissociation (dorsal vagal activation)
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How to Support an Activated Nervous System
Porges emphasises that we regulate not just through logic, but through felt experience. Managing an activated system means working with the body to restore safety and connection.
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Prioritise Felt Safety
Use soft tone, gentle presence, and predictable environments.
Support the body to feel “it’s okay now”—not just think it.
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Co-Regulation is Key
Safe connection with another person helps calm the system.
This is why therapy, community, and loving relationships matter.
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Shift the State First
Talking doesn’t work if the body is dysregulated.
First calm the system, then insight and problem-solving can emerge.
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Use Body-Based Tools
Gentle breathwork
Vocalising (e.g. humming or singing)
Soothing touch or movement
Somatic therapy, music, rhythm, or nature
Play and creativity—especially when done in connection
These help activate the ventral vagal system, which supports regulation, openness, and healing.
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Health and Well-being
Feelings of safety are crucial for:
Reducing stress responses
Enhancing immune function
Promoting healing and growth
When the ventral vagal system is active, individuals experience calmness and are more open to social connections.
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Societal Implications
Porges emphasises the importance of creating environments—such as schools, workplaces, and healthcare settings—that foster feelings of safety. By doing so, we can:
Improve mental and physical health
Enhance social bonds
Increase productivity and creativity
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Why It Matters
Porges invites us to see nervous system regulation as foundational—not just for therapy, but for parenting, teaching, healthcare, and community. When we feel safe, we can learn, love, and heal.
Creating environments that support ventral vagal states has the power to transform how people show up in life—especially those living with trauma, anxiety, or neurodivergence.
📚 Reference:
Porges, S. W. (2022). Polyvagal Theory: A Science of Safety. Frontiers in Integrative Neuroscience, 16, 871227. https://doi.org/10.3389/fnint.2022.871227