Not sure where to start?
Try the Personal Concerns Inventory (PCI) to clarify what to focus on, or start with Relaxation Therapy for guided meditation.
Polyvagal Theory: How The Vagus Nerve Creates Calm
Polyvagal Theory shows how the vagus nerve connects your body and emotions, helping you move from stress and survival toward calm, safety, and social connection.
The Nervous System
The Central Nervous System (CNS), which includes the brain and spinal cord, coordinates everything you do. It communicates through the Peripheral Nervous System, which includes cranial and spinal nerves. One important branch is the Autonomic Nervous System (ANS), which regulates survival functions through two main divisions:
- Sympathetic system: activates the body for “fight or flight”
- Parasympathetic system: supports “rest and digest” and recovery
The Vagus Nerve
The vagus nerve is the longest cranial nerve, extending from the brain to many organs throughout the body. It plays an important role in regulating stress and relaxation through two main pathways:
- Ventral vagal: associated with calm, safety, and social connection
- Dorsal vagal: associated with immobilization, withdrawal, and shutdown responses
Together, these pathways help regulate arousal and influence how we respond to the world around us.
Polyvagal Theory In Action
Dr. Stephen Porges’ Polyvagal Theory explains how these pathways influence emotional and physical states:
- Mobilization without fear: Ventral vagal + sympathetic activation → playful movement, flow, sports, and dance
- Immobilization without fear: Ventral vagal + dorsal vagal activation → bonding, intimacy, and connection
- Overwhelming threat: Dorsal vagal activation → withdrawal, freezing, and shutdown
These responses are survival strategies designed to protect us.
Activating The Ventral Vagal
The ventral vagal system supports a sense of safety and balance. Practices that encourage regulation include:
- Practice deep rhythmic breathing with longer, slower exhalations
- Engage in mindful movement such as yoga, Tai Chi, or gentle stretching
- Build supportive connections through trust and positive social engagement
Within the Mulry Method, Polyvagal Theory works together with Rotter’s Social Learning Theory, which explains how expectations and values influence behavior and motivation. Together, these ideas highlight the connection between nervous system regulation, clear thinking, emotional balance, and self-control.
Relaxation Therapy
Relaxation Therapy provides a practical way to support nervous system regulation. Through breathing exercises, muscle relaxation, and meditation, it helps create the conditions for calm, safety, and recovery.
With consistent practice, Relaxation Therapy can help strengthen your ability to return to a balanced state, even during stressful situations.
Access the full collection of Relaxation Therapy recordings →