What is Polyvagal Therapy?

Most of us know that stress can affect our minds and bodies. But did you know there’s an actual “wiring system” inside your body that helps decide whether you feel safe, stressed, or completely shut down? It’s called your autonomic nervous system (ANS) and it plays a huge role in your mental health.

Stephen Porges, a scientist who studies how our bodies respond to stress, created something called the Polyvagal Theory. This theory is the foundation of Polyvagal Therapy, which helps people heal from stress and trauma by gently guiding the nervous system back to a sense of safety.

Let’s break it all down in simple terms.

Understanding Your Nervous System

Think of your nervous system as your body’s “security alarm system.” It constantly scans the world around you, asking: “Am I safe right now?”

Depending on the answer, your body reacts in one of three main ways:

• Safe and connected (Ventral vagal state): When you feel safe, calm, and cared for, your body is relaxed. Your heart rate is steady, your breathing is easy, and it’s easier to connect with other people.

• Alert and ready to fight or run (Sympathetic state): When your body senses danger, it flips into “fight or flight” mode. Your heart races, your breathing speeds up, and blood flows to your muscles so you can protect yourself or escape.

• Shut down or numb (Dorsal vagal state): When things feel too overwhelming or scary, your body might “freeze.” You may feel disconnected, numb, tired, or like you’re not even in your own body.

These responses are normal and can protect you in real emergencies. The problem comes when your nervous system gets stuck in a stress or shutdown mode even when you’re actually safe. This often happens after trauma or long periods of stress.

How This Affects Mental Health

When your nervous system stays stuck in fight, flight, or freeze, you might notice:

• Constant worry or anxiety

• Trouble relaxing or sleeping

• Feeling “on edge” or easily startled

• Feeling disconnected from others

• Low energy or hopelessness

Your mind and body are deeply connected. When your nervous system thinks you’re in danger, it can be hard to focus, build relationships, or feel joy even if nothing dangerous is happening right now.

What Is Polyvagal Therapy?

Polyvagal Therapy is an approach to healing that focuses on helping your nervous system feel safe again. Instead of only talking about painful memories, this therapy pays attention to your body’s signals and helps gently guide your nervous system back into a calm, safe state.

In a session, a therapist might:

• Teach you how to notice when your body feels stressed or calm

• Use breathing exercises or gentle movement to help calm your body

• Help you find safe, supportive relationships that build trust

• Guide you through mindfulness or grounding techniques

These practices give your body “cues of safety” so your nervous system can shift out of fight, flight, or freeze and back into connection and calm.

Why This Matters for Trauma Healing

Many traditional therapies focus on thoughts or memories. Those can be helpful, but trauma doesn’t just live in our thoughts. It lives in our bodies, too.

Even when a traumatic event is long over, your body may still act like the danger is happening right now. Polyvagal Therapy helps reset that stuck alarm system.

As your nervous system learns to feel safe again, you may notice:

• Less anxiety and panic

• Feeling calmer and more present

• Easier time connecting with friends and loved ones

• More energy and motivation

• Greater emotional resilience

Is Polyvagal Therapy Backed by Science?

Polyvagal Therapy is based on scientific research about the vagus nerve and the autonomic nervous system. While more studies are still needed, many therapists and trauma experts have found it very helpful for people dealing with:

• Post-traumatic stress disorder (PTSD)

• Anxiety and Depression

• Autism spectrum disorder (for improving social connection)

• Chronic stress or burnout

It’s often combined with other proven therapies like Cognitive Behavioral Therapy (CBT) or Eye Movement Desensitization and Reprocessing (EMDR) for even better results.

A Gentle, Hopeful Way to Heal

The most beautiful part of Polyvagal Therapy is that it reminds us, “You are not broken. Your body has just been trying to protect you.”

With time, support, and the right tools, you can teach your nervous system that it’s safe to relax, connect, and enjoy life again.

Healing isn’t about forcing your way past trauma. It’s about helping your body feel safe enough to let go of it.

Simple Ways to Start Soothing Your Nervous System

Here are a few beginner-friendly ways to start gently calming your nervous system at home:

• Slow, deep breathing – Try breathing in for 4 counts, out for 6 counts

• Safe connection – Talk to a friend, hug a loved one, or cuddle a pet

• Grounding – Notice five things you can see, four you can touch, three you can hear

• Gentle movement – Stretch, sway to music, or go for a quiet walk

• Mindful pauses – Take short breaks to notice your surroundings and body

These simple practices won’t erase trauma overnight, but they can send powerful safety signals to your nervous system and help you feel more grounded.