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Introduction To Polyvagal Theory
Have you ever felt completely calm and connected one moment—then tense or shut down the next, without knowing why? That shift has everything to do with how your nervous system responds to the world around you. Polyvagal Theory, developed by Dr. Stephen Porges, gives us a deeper look at these responses and how they shape our emotions, relationships, and sense of safety.
At the heart of this theory is the vagus nerve, a key part of the autonomic nervous system. Traditional models split our stress responses into “fight or flight” (sympathetic) and “rest and digest” (parasympathetic), but Polyvagal Theory adds more nuance by describing three distinct states:
- Safety (social engagement)
- Mobilization (fight or flight)
- Immobilization (freeze or shutdown)
When we feel safe, the vagus nerve helps us stay calm, present, and open to connection. In contrast, a sense of danger triggers a mobilized response—like anxiety or panic—while overwhelming stress can push us into shutdown or numbness. These patterns help explain why some people overreact, while others withdraw when things get tough.
Understanding how your body shifts between these states can be life-changing. It’s a key part of emotional regulation—and it fits right into the Mulry Method’s focus on self-awareness and practical tools for well-being.
The Role Of The Vagus Nerve
The vagus nerve runs from your brainstem down through your chest and abdomen, connecting with your heart, lungs, gut, and more. It plays a major role in regulating stress, digestion, and emotional states.
Polyvagal Theory explains that the vagus has two branches:
- The ventral vagal system supports calm, social connection, and clear thinking. When this part is active, we’re more relaxed, engaged, and emotionally available.
- The dorsal vagal system kicks in during overwhelming stress. It can lead to shutting down, disconnection, or feeling frozen.
If you’ve ever gone silent in a high-stress situation—or felt drained during conflict—you’ve likely felt that dorsal vagal response.
The strength of your vagus nerve response is sometimes called vagal tone. A higher vagal tone means your body is better at calming down after stress, which supports emotional balance, focused action, and even immune health. Practices like deep breathing, social bonding, and gentle movement can help improve vagal tone—and help you feel more grounded and connected in daily life.
Polyvagal Theory In Practice
This theory isn’t just useful in a clinic. It’s showing up in all kinds of wellness practices—from therapy to relaxation to mindful movement.
One of the most effective tools? Breathwork. Slow, intentional breathing can activate the ventral vagal system, shifting the body into a state of safety. That’s one reason Relaxation Therapy is so central in the Mulry Method—it calms the nervous system, sharpens focus, and supports emotional regulation.
Mindfulness is another powerful ally. When you pause and observe what’s happening in your body—without judgment—you become more aware of your internal states. That awareness makes it easier to shift gears and return to a place of balance.
Some therapeutic approaches, like somatic experiencing, use these same ideas to help people recover from trauma or chronic stress. By tuning into sensations and learning to trust the body again, clients begin to rebuild a sense of safety from the inside out.
These methods show how Polyvagal Theory goes hand-in-hand with self-directed care. It’s not just about managing symptoms—it’s about learning what your body needs to feel safe, steady, and supported.
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Why It Matters For Growth And Connection
When you understand how your body handles safety and stress, everything from personal growth to relationships can change.
You might notice that a tense conversation makes you shut down—or that you can’t connect with others until you’ve had time to regulate yourself. This awareness helps you choose the right strategies—like breathing, movement, or self-assessment tools—to reset your nervous system.
Practices like mindful breathing or focused movement can help you shift into a state where connection is possible. And when you feel safe, you’re more open, honest, and able to build trust with others.
Even on a community level, the same ideas apply. Groups thrive when people feel seen, heard, and safe. Whether it’s a family, a classroom, or a support group, understanding and respecting these nervous system dynamics helps create environments where connection and healing can happen.