Have you ever felt calm and connected one moment, then tense or shut down the next without knowing why? That shift reflects how your nervous system responds to what is happening around you. Polyvagal Theory, developed by Dr. Stephen Porges, explains these responses and shows how they shape emotions, relationships, and your sense of safety.
The vagus nerve sits at the center of this model. Traditional descriptions focus on fight or flight and rest or digest. Polyvagal Theory expands this by describing three states:
- Safety (social engagement)
- Mobilization (fight or flight)
- Immobilization (freeze or shutdown)
When you feel safe, the ventral vagal system supports calm presence and connection. A sense of danger leads to a mobilized response such as anxiety or urgency. Overwhelming stress can push the body toward shutdown or numbness.
Understanding how your body moves between these states is an important part of emotional regulation. It fits naturally within the Mulry Method’s focus on self-awareness and practical tools for well-being.
History And Development Of Polyvagal Theory
Dr. Stephen Porges introduced Polyvagal Theory in the 1990s after decades of research on the autonomic nervous system. His work showed that the vagus nerve has two branches, the ventral vagal and dorsal vagal, each influencing emotional and physiological responses in different ways.
This expanded how clinicians and researchers understand physiological responses to safety and stress. For a clear overview of his scientific work, visit the Cleveland Clinic or explore the Polyvagal Institute.
The Vagus Nerve And Emotional Regulation
The vagus nerve runs from the brainstem through the chest and abdomen. It influences the heart, lungs, digestive organs, and several regulatory systems.
- Ventral vagal system supports calm engagement and clear thinking
- Dorsal vagal system activates during extreme stress and can lead to withdrawal or numbness
The responsiveness of this nerve is often called vagal tone. Higher vagal tone helps the body return to balance after stress. Practices such as stomach breathing, supportive relationships, and gentle movement can strengthen this response and help you feel more grounded.
Applications In Health And Therapy
Polyvagal Theory now shapes many therapeutic and wellness approaches:
- Self-care tools such as Relaxation Therapy and the Personal Concerns Inventory (PCI) support nervous system regulation and focused action
- Trauma recovery informs PTSD treatment by identifying physiological states
- Anxiety and stress management uses stomach breathing and mindfulness to activate the body’s safety response
- Somatic therapies, including somatic experiencing, help restore a sense of safety in the body
👉 For more information, visit Somatic Experiencing International.
Polyvagal Theory In Practice
Breathwork is one effective way to support the nervous system. Slow, steady breathing can activate the ventral vagal system and shift the body toward safety. This is one reason Relaxation Therapy plays a central role in the Mulry Method. It uses breath, rhythm, and guided attention to calm the system and support emotional stability.
Mindfulness also helps. When you pause and notice what is happening inside your body, you gain a clearer sense of your internal state. This makes it easier to adjust, settle, and return to balance.
Tools such as stomach breathing, focused movement, and reflective self-assessment through the PCI help you recognize patterns and respond with intention.
Somatic approaches draw on these same ideas. By tuning into sensations and building trust in the body, clients gradually recover a sense of safety.
👉 Explore the science behind Relaxation Therapy to see how breath, rhythm, and vagus nerve activation support a structured self-care method.
Why Polyvagal Theory Matters For Growth And Connection
When safety is recognized and respected, stress eases and genuine connection becomes possible again. You start to notice when you are settling, when you are tightening, and when you need a pause before you engage. That awareness gives you room to respond with steadier intention and return to a nervous system state that supports clarity and connection.
These insights also strengthen groups and communities. Families, classrooms, and support systems function better when people feel grounded and understood. Environments that support safety make connection and cooperation far more likely.