Using the Body to Calm the Mind: An Introduction to Polyvagal Theory
Hello, fellow humans!
Wouldn't it be amazing to be a mystic, enlightened human, sitting under a tree, and experiencing a state of oneness with the universe? I certainly wish this for myself, but reality often gets in the way. Many of us don't have the luxury to disengage from our responsibilities. We have to find peace amid the chaos of our daily lives—running households, maintaining relationships, keeping jobs, and paying bills. While we may make it look fabulous and easy, underneath, it's all systems go.
We all have our ways to shut off and relax. Some methods are healthy, like dancing and exercising, while others are not, like drinking alcohol and eating junk food. Either way, we strive to find moments of peace. How about we use the body as a direct means to achieve this peace?
Introducing Polyvagal Theory
Most of us are familiar with the fight or flight response, but have you ever heard of Polyvagal Theory?
Developed by Dr. Stephen Porges in the early 1990s, Polyvagal Theory explains how our nervous system, particularly through the vagus nerve, influences our behavior, emotions, and social connections. The vagus nerve is connected to the brainstem and runs through all our organs down to the gut. It responds to perceptions of our environment—both internal and external—prompting the body to react to danger.
Polyvagal Theory describes three states we function from:
Social Engagement State:
When we feel safe, connected, and engaged, we are in the social engagement state. This is when we are most creative and learning feels fun because we are not afraid to make mistakes.
Fight or Flight State:
When we sense danger, our body responds by preparing to either escape or fight. Our muscles tense, breathing becomes shallow, and our heart beats faster. Our perception changes—we hear voices and see facial expressions differently, constantly on the lookout for threats.
Shutdown or Freeze State:
When our body recognizes we can't run or fight, it protects us by shutting down. We feel numb, disconnected, and paralyzed.
These states are part of the autonomic nervous system and are beyond our conscious control.
Regulating Stress Through the Body
We can learn to regulate our stress responses by maintaining a stable state with our bodies through mindful practices like breathing exercises, meditation, vagus nerve stimulation, and tapping. Anything that brings us back to our body and signals that we are safe can help.
Controlled breathing, for example, signals to the body that we are calm and secure, prompting our organs and nerves to respond to this change. Exercise, dancing, and even contact sports can also be effective.
If you wish to know more about these regulation activities, please reach out—I’d be happy to share my resources.
Remember, connection is a biological imperative and essential for calming the nervous system. Connect with your body and be kind to yourself.
Sincerely,
Taahirah