
Polyvagal theory is a hot topic in the therapy world at the moment – and for good reason. The theory breaks down the neurobiology behind our states of regulation and activation – when we’re feeling relaxed and when we’re feeling like a live wire. The theory posits that when we are in a state of activation (dorsal ventral vagal or sympathetic) we are unable to engage and connect with others socially, because we are in a fear response. It is only when we are able to effectively regulate and create an internal sense of safety that we can truly connect and engage with others. The 4 R’s of polyvagal theory break down the steps to achieve a state of regulation so that you can connect with others in a way that is meaningful and fulfilling.
1. Recognize the autonomic state
There are three autonomic states that our bodies experience, and everyone’s
autonomic hierarchy (i.e., the frequency with which they experience each state) is
different.
The first is a dorsal vagal state. This is when we feel hypoaroused or immobilized, and
may trigger a freeze/fawn response. This state can show up as dissociation, fainting,
poor immune function, depression, or isolation.
The second autonomic state is sympathetic activation. This is when we experience
hyperarousal and triggers mobilization, or a fight/flight fear response.
The final state is ventral vagus. When we are in a ventral vagus state, we have the
capacity to be engaged and socially connected.
2. Respect the adaptive survival response
While some of our autonomic states are more unpleasant than others, they all serve an
adaptive purpose. Our dorsal vagal state serves to preserve all of our resources for
essential functions like conservation and self-preservation. Our sympathetic nervous
system channels our energy resources to allow us to defend ourselves (fight) or escape
a potential threat (flight).
A state of ventral vagus activation means that our bodies perceive sufficient safety to let
down its guard and allow connection and social engagement with others.
3. Regulate into a ventral vagal state
In order to get to a state of ventral vagal regulation from a state of autonomic activation,
we must first move through the different states of activation. If our bodies are in a
hypoaroused (freeze/fawn) state, they must pass through a hyperaroused (fight/flight)
state before achieving a state of ventral vagal regulation.
Some exercises to move you from hypoaroused to hyperaroused include small
movements, listening to music, or otherwise engaging your senses. Some ways to
move your body from a hyperaroused to a ventral vagal state are progressive muscle
relaxation, giving yourself a hug, or touching something cold.
4. Re-story
In polyvagal theory, “The story follows the state.” More specifically, the perception of an
event or interaction is colored by the autonomic state we’re in at that time. If we’re in a
state of hyperarousal and someone gives us a funny look on the street, the perception,
or story, from that interaction might be one like, “that person doesn’t like me,” or,
“everyone is out to get me.” When we’re in a state of activation, our bodies are
constantly on the lookout for threats, and as a result, find them where they actually may
not be present.
If we manage to effectively regulate and get into a ventral vagal state, we may be able
to re-story that experience with a response such as, “I wonder why that person’s having
a bad day,” or, “that was a peculiar look on their face.” In this way, we’re able to change
the stories we tell ourselves about the world by first changing our state.
We hope you loved learning about polyvagal theory as much as we did! Leave any
questions or comments below to keep the conversation going.
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