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 neuroscientist 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) – calm, connected, and open
- Mobilization (fight or flight) – alert and ready to act
- Immobilization (freeze or shutdown) – withdrawn or numb
When we feel safe, the ventral vagal system helps us stay calm, present, and open to connection. A sense of danger triggers a mobilized response—like anxiety or panic—while overwhelming stress can push us into shutdown or numbness.
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.
History And Development Of Polyvagal Theory
Polyvagal Theory was introduced in the 1990s by Dr. Stephen Porges after decades of research into the autonomic nervous system. His work revealed that the vagus nerve has two branches—the ventral vagal and dorsal vagal—each influencing emotional and physiological responses in different ways.
This insight expanded our understanding of how the body maintains safety and connection, and how it responds under stress. For a deeper dive into his research, visit the official Stephen Porges website or explore the Polyvagal Institute.
The Vagus Nerve And Emotional Regulation
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.
- Ventral vagal system – supports calm, social connection, and clear thinking. When active, we’re more relaxed, engaged, and emotionally available.
- Dorsal vagal system – activates during extreme stress, leading to shutdown, disconnection, or feeling frozen.
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 in daily life.
→ Learn more about its anatomy and function from the Cleveland Clinic.
Applications In Health And Therapy
Polyvagal Theory now informs a wide range of therapeutic and wellness approaches:
- Self-Care tools – the Mulry Method uses Relaxation Therapy to help regulate the nervous system, and the Personal Concerns Inventory (PCI) to help clarify priorities and guide focused action.
- Trauma recovery – guiding treatment for PTSD by understanding nervous system states.
- Anxiety and stress management – using breathwork and mindfulness to activate safety responses.
- Somatic therapies – like somatic experiencing, which help restore a sense of safety in the body.
- Self-care tools – the Mulry Method uses Relaxation Therapy and the Personal Concerns Inventory to help individuals regulate their nervous systems.
→ For more information, visit Somatic Experiencing International.
Polyvagal Theory In Practice
One of the most effective ways to work with the nervous system is through 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 central in the Mulry Method—it calms the nervous system, sharpens focus, and supports emotional regulation.
👉 Explore the science behind Relaxation Therapy to see how breath, rhythm, and vagus nerve activation come together in a structured self-care method.
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.
Tools like mindful breathing, focused movement, and self-assessment with the Personal Concerns Inventory (PCI) help you recognize and respond to your internal states.
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.
Why Polyvagal Theory 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 Soft Stomach Breathing or Focused Moves—to reset your nervous system.
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.
This article was created using AI technology and has been reviewed for accuracy and quality. It aims to simplify complex concepts for better understanding.