The Basics of Polyvagal Theory
Have you ever felt scared or nervous? Maybe you were about to take a test, go on a big roller coaster, or even give a speech in front of your class. When we feel scared or nervous, our bodies react in different ways, like our hearts might race, our palms might get sweaty, or our stomachs might feel funny.
But did you know that our bodies have different ways of reacting to different situations? That's what the Polyvagal Theory is all about! It's a way of understanding how our bodies respond to different situations, and why we might feel different things in different situations.
The Polyvagal Theory is based on the idea that we have different "branches" of our nervous system that control different things. The first branch is called the sympathetic nervous system, and it's the one that kicks in when we're in danger or feeling stressed. This is the one that makes our hearts race and our palms get sweaty. It's like our body is getting ready to run away from a scary thing, even if there's no actual danger.
The second branch is called the parasympathetic nervous system, and it's the one that helps us relax and feel calm. This is the one that kicks in when we're feeling safe and happy, like when we're snuggled up with a cozy blanket or spending time with our favorite people.
The third branch is called the social engagement system, and it's the one that helps us connect with other people. This is the one that kicks in when we're talking to our friends, playing a game with our family, or even just smiling at someone on the street. When this system is working well, we feel happy, safe, and connected.
So, what does all of this mean for us? Well, it means that our bodies have different ways of reacting to different situations, and that's okay! It's normal to feel scared or nervous sometimes, and it's normal to feel happy and calm at other times. But it's also important to know that we can help our bodies feel safe and calm by doing things that we enjoy, spending time with people we love, and taking care of ourselves.
So the next time you feel nervous or scared, remember that your body is just trying to protect you. Take a deep breath, think of something that makes you happy, and know that you have different systems in your body that can help you feel calm and safe.
Glossary:
Understanding Poly-Vagal Theory (PVT): PVT delineates three distinct neural platforms in response to perceived risk (i.e., safety, danger, life-threat) in the environment that operate in a phylogenetically (Sullivan et al., 2018). It helps provide a framework for how our autonomic nervous system help us seek protection and connection.
Autonomic Hierarchy: - The autonomic nervous system is divided into three parts, each with its own set of protective actions. It shapes the way we experience life. It brings explicit awareness to the implicit workings of the autonomic nervous system we can learn to become more regulated (Dana, 2019, p. 3). -
Dorsal Vagal System (DVC): Strategies of Immobilization - “This circuit is designed to adaptably respond to immense danger or terror and is the most primitive (i.e., evolutionarily oldest) response to stress” (Sullivan et al., 2018, p.3). - “Activation of the DVC in defense results in a passive response characterized by decreased muscle tone, dramatic reduction of cardiac output to reserve metabolic resources, alteration in bowel and bladder function via reflexive defecation and urination to reduce metabolic demands required by digestion and other bodily processes” (Sullivan et al., 2018, p. 3). -
Sympathetic System (SNS): Fight or Flight Response - “Fight/flight behaviors require activation of the SNS and are the initial and primary defense strategies recruited by mammals. This defense strategy requires increased metabolic output to support mobilization behaviors” (Sullivan et al., 2018, pg. 3). -
Ventral Vagal System (VVC): Safety through Connection and Social engagement - “When safety is detected in the internal and external environment, the VVC provides a neural platform to support prosocial behavior and social connection by linking the neural regulation of visceral states supporting homeostasis and restoration to facial expressivity and the receptive and expressive domains of communication” (Sullivan et al., 2018, p. 3).
