When something happens in the brain, it can send shock waves through the rest of the body, both figuratively and sometimes even literally. Since the brain is such an integral part of the body and controls so much, continued research to better understand the connection is crucial.

One groundbreaking framework that has revolutionized the way we approach trauma and recovery specifically is polyvagal theory. Developed by Dr. Stephen Porges, this theory provides a scientific lens for understanding how our bodies respond to stress and trauma and how we can use this understanding to promote healing.

Let’s explore the fundamentals of polyvagal theory, its relevance to trauma and mental health, and how Sabino Recovery integrates these insights into a holistic approach to trauma, mental health, and addiction treatment.

Table of Contents

What Is Polyvagal Theory?

Polyvagal theory is a science-based framework developed by Dr. Stephen Porges. Introduced in the 1990s, the theory explains how the nervous system regulates our responses to stress, danger, and safety. Dr. Porges introduced polyvagal theory in order to better understand the complex role of the vagus nerve in shaping our emotional and physiological states.

The Vagus Nerve

What is the vagus nerve? The vagus nerve is a critical component of our autonomic nervous system which connects the brain to various organs, including the heart, lungs, and digestive system. Essentially, it acts as a communication superhighway, transmitting signals about the state of the body to the brain and back. The vagus nerve plays a pivotal role in regulating our physiological responses to stress and fostering a sense of safety and connection. In fact, when functioning properly, the vagus nerve allows us to remain calm, cool, and collected, even in the face of stress.

The Three Nervous System States

Polyvagal theory identifies three primary states of the autonomic nervous system. These three states are:

Safe and Social (Ventral Vagal State) – When the vagus nerve is activated in this state, we feel calm, connected, and safe. This state supports healthy social interactions, emotional regulation, and a sense of well-being. In this state, our body operates optimally, and we can engage with others without fear or defensiveness.
Fight or Flight (Sympathetic State) – This state is triggered when we perceive danger, preparing the body to either confront or escape the threat. Heart rate increases, breathing quickens, and stress hormones like adrenaline are released. While this state is essential for survival in emergencies, prolonged activation can lead to chronic stress and anxiety.
Shutdown or Freeze (Dorsal Vagal State) – In situations of overwhelming stress or inescapable danger, the nervous system may enter a shutdown state. This is characterized by feelings of numbness, disconnection, and immobilization. This state is often seen in individuals who have experienced prolonged trauma or overwhelming adversity.

How Does Polyvagal Theory Relate to Trauma?

When we as humans experience trauma, it sends shock waves through our nervous system, often leaving someone stuck in a state of dysregulation. Instead of smoothly transitioning between the three different states that we talked about above like normal, the nervous system can become stuck in either the fight or flight or freeze states.

Being “stuck” in one of these states is what leads to many of the common symptoms associated with trauma such as anxiety, depression, post-traumatic stress disorder (PTSD), and even addiction.

Trauma and Nervous System Dysregulation

When this occurs and the nervous system is in a state of shock, the body and brain’s ability to accurately assess safety vs. danger can become impaired. This can result in a number of both psychological and physical symptoms such as:

Hypervigilance – Constantly being on edge and scanning for danger leading to exhaustion over time
Emotional Dysregulation – Difficulty managing emotions like fear, anger, or sadness causing someone to feel overwhelmed
Physical Symptoms – Chronic pain, digestive issues, and fatigue due to prolonged stress responses due to the body’s attempt to cope with unresolved trauma

Additionally, trauma can also alter the brain’s perception of safety. As a result, something as innocent as just going about a person’s day can feel threatening, even though no danger is present and they are doing the same things they do every day. This constant feeling of threat leaves the brain and nervous system in a constant state of alert, preventing the person from being able to go about their day in a normal way.

The Importance of Recognizing Body Signals

Being able to properly realize and understand these signals can help in actively working on bringing the nervous system back to neutral. For example, noticing a racing heartbeat or shallow breathing can be a cue that the sympathetic system is activated. By identifying these signals, the person can then take steps to self-regulate and return to a state of balance.

Techniques and Therapies Based on Polyvagal Theory

The creation of the polyvagal theory has led to the development of numerous therapeutic practices designed to support nervous system regulation. These techniques are particularly effective in trauma and addiction recovery. Some of the more popular or successful techniques include:

Breathwork and Mindful Breathing

Deep, intentional breathing activates the vagus nerve, helping to calm the body and promote a sense of safety. Techniques such as diaphragmatic breathing can shift the nervous system out of a sympathetic state and into the ventral vagal state.

An easy and effective exercise you can try is to inhale deeply for four counts, hold your breath for four counts, and exhale slowly for six counts. This practice can be grounding and reassuring during moments of stress.

Somatic Therapies

Trauma is often stored in the body, manifesting as tension, pain, or other physical symptoms that we talked about earlier. Somatic therapies use gentle movement, body awareness, and touch to release stored trauma and restore balance to the nervous system. Techniques such as somatic experiencing or trauma-release exercises are designed to help you reconnect with your body in a safe and supportive way.

Safe Social Connection

Sometimes all it takes to get back to neutral is to talk it out. Whether it’s group therapy, peer support, therapy sessions, or even sitting down with a trusted family member or loved one, knowing you have someone you can talk to who will support you can activate the ventral vagal system.

Additionally, Safe social interactions also provide opportunities for co-regulation, where the person’s calm presence can actually help stabilize your nervous system.

Meditation and Mindfulness

Anything that can be done to ground you can ultimately help regulate your nervous system. This includes techniques such as meditation and mindfulness. These techniques encourage self-awareness, reduce reactivity, and train the mind to focus, fostering a sense of inner peace that counters the chaos of a dysregulated nervous system.

Creative Therapies

Art, music, and dance therapies align with polyvagal principles by engaging the creative and expressive parts of the brain. These techniques provide non-verbal ways to process trauma and promote nervous system regulation.

Why Is Polyvagal Theory Important in Mental Health and Recovery?

therapist discussing trauma with patient

Anytime we, as a society, can have a better understanding of how our bodies and brains work, whether it be good or bad, it can help us better evaluate and treat these conditions.

In fact, thanks to the polyvagal theory, therapists and treatment professionals have been able to come up with and instill techniques that have allowed for:

Improved emotional well-being
Enhanced trauma therapy
Safer environments

How Sabino Recovery Integrates Polyvagal Theory into Treatment

Polyvagal theory has become so integral in mental health treatment at Sabino Recovery, and many of our programs are rooted in the principles laid out in polyvagal theory. After all, in order for a person to truly heal, they must address their mind, body, and spirit.

The Role of Safety in Healing Trauma

Safety, both physical and emotional, is a big part of what we do at Sabino Recovery. Not only do we provide those in need with a safe and secure setting, free of the temptations and triggers of the outside world, but we also offer emotional safety by providing them with a facility full of people who want to see them get better and live an enjoyable life.

Polyvagal-Informed Therapies at Sabino Recovery

Our treatment programs also incorporate polyvagal theory through various modalities, such as:

Somatic Experiencing – Helping process trauma by tuning into physical sensations and releasing stored tension
Mindful Movement – Practices like yoga and tai chi promote nervous system regulation and body awareness
Group Therapy – Encouraging safe social connections and rebuilding trust in relationships
Breathwork Sessions – Teaching breath techniques for self-regulation and calming the nervous system