Polyvagal Theory: How Your Nervous System Heals
Your nervous system isn’t just automatic—it’s intelligent. It constantly scans for safety or threat and responds with connection, fight/flight, or shutdown. Polyvagal Theory, created by Dr. Stephen Porges, helps us understand these responses and heal from trauma.
▶️ Deb Dana Explains Polyvagal Theory
The 3 States of Your Nervous System
✅ Ventral Vagal (Safe & Social)
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Calm, connected, emotionally open
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Steady heart rate, soft voice, eye contact
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Ideal for healing, creativity, relationships
⚡ Sympathetic (Fight or Flight)
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Anxiety, anger, restlessness
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Quick breathing, tight muscles, alertness
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Your body is trying to protect you
🔵 Dorsal Vagal (Shutdown or Freeze)
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Numbness, fogginess, exhaustion
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Quiet voice, withdrawn, low energy
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Happens when danger feels inescapable
Backed by Research
🔬 Clinical Evidence
HRV linked to trauma resilience. tVNS trials show PTSD symptom relief.
🧠 Mind-Body Techniques
MBSR and Somatic Experiencing enhance vagal tone and trauma healing.
📚 Science-Based Tools
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Breathing with long exhales
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Cold water exposure
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Gentle movement
Daily Practices
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🫁 Deep belly breathing
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🎶 Humming or chanting
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🧊 Cold splash or compress
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🪑 Gentle rocking
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🛏️ Weighted blanket
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🧠 “I am safe now” self-talk
Downloads
📘 Download Full Guide
🗂️ Download Quick Reference Sheet
Watch or Listen
💬Closing Encouragement
You are not broken. You are wired for survival. With gentleness and understanding, you can guide your nervous system back to safety, connection, and trust.