Polyvagal Theory shows how the vagus nerve connects your body and emotions, and helps you move from stress and survival toward calm, safety, and social connection.
The Nervous System
The Central Nervous System (CNS)—your brain and spinal cord—coordinates everything you do. It communicates through the Peripheral Nervous System, which includes cranial and spinal nerves. One key branch is the Autonomic Nervous System (ANS), which regulates survival functions through two subdivisions:
- Sympathetic system: activates the body for “fight or flight”
- Parasympathetic system: calms the body, supporting “rest and digest”
The Vagus Nerve
The vagus nerve is the longest cranial nerve, stretching from the brain to the lower organs. It has two main pathways:
- Ventral vagal: linked with calm, safety, and social engagement
- Dorsal vagal: linked with immobilization, withdrawal, and the “freeze” response
Both branches regulate stress by putting “brakes” on excessive arousal.
Polyvagal Theory In Action
Dr. Stephen Porges’ Polyvagal Theory shows how these vagal pathways shape emotional states:
- Mobilization without fear: Ventral vagal + sympathetic → playful movement, flow in sports, dance, yoga
- Immobilization without fear: Ventral vagal + dorsal vagal → bonding and intimacy, as in a hug
- Overwhelming threat: Dorsal vagal dominates → withdrawal, freezing, shutdown
These are survival strategies, not weaknesses.
Activating The Ventral Vagal
The ventral vagal system is the foundation of resilience. You can stimulate it through:
- Practice deep rhythmic breathing with long, slow exhalations
- Engage in mindful movement such as yoga, Tai Chi, or gentle stretching
- Build supportive connections through trust, bonding, and positive social engagement
When activated, the ventral vagal releases calming chemicals like acetylcholine and oxytocin. As a result, stress lowers and balance is restored.
Within the Mulry Method, Polyvagal Theory works hand in hand with Social Learning Theory, which explains how our expectations and values shape behavior and motivation. Together, these principles point toward the importance of nervous system regulation, which is where Relaxation Therapy comes in.
Relaxation Therapy
This guided meditation practice offers a structured way to engage the ventral vagal system. Through breathing, muscle relaxation, and rhythmic flow, it helps calm the nervous system and restore balance. With consistent practice, Relaxation Therapy helps activate the ventral vagal system so you can stay calm, safe, and resilient—even in stressful situations.
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