Polyvagal Theory: How the Vagus Nerve Creates Calm

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 Rotter’s Social Learning Theory, which explains how expectations and values shape behavior and motivation. Together, these principles highlight the importance of nervous system regulation as the foundation for clear thinking, balanced emotion, and effective self-control. This is where Relaxation Therapy becomes essential, providing the practical means to achieve that balance in daily life.

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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