The Polyvagal Theory in Simple Terms

The word polyvagal refers to the vagus nerve, one of the longest nerves in the body that connects the brain to the heart, lungs, and digestive system. The theory explains that our nervous system has three main states:

1. Ventral Vagal (Safe & Social)

   • The body feels safe.

   • We are calm, connected, curious, and able to engage with others.

2. Sympathetic (Fight or Flight)

   • The body senses danger.

   • Heart rate increases, muscles tense, and we get ready to act—either to fight or run away.

3. Dorsal Vagal (Shutdown or Freeze)

   • The body feels overwhelmed or hopeless.

   • Energy drops, emotions may feel numb, and withdrawal or collapse can occur.

Importantly, these shifts are not “chosen”—they happen automatically. Polyvagal therapy helps people recognize these patterns and learn ways to return to a state of safety and regulation.

What Happens in Polyvagal Therapy?

Polyvagal-informed therapy does not rely only on talking about problems. Instead, it works directly with the body’s nervous system responses.

Some elements may include:

• Awareness and Tracking: Learning to notice bodily signals that indicate stress or calm.

• Breath and Movement Practices: Slow breathing, grounding exercises, and gentle movement to help shift the nervous system.

• Connection and Co-Regulation: Using safe relationships—such as with a therapist, caregiver, or trusted friend—to help the body feel secure again.

• Play, Voice, and Rhythm: Singing, humming, and rhythmic activities (like drumming or rocking) can stimulate the vagus nerve and promote regulation.

For children, therapists often use playful exercises, storytelling, and parent involvement to help them build these skills.

The Evidence Base

Research on polyvagal theory is ongoing, but early studies suggest that interventions targeting the vagus nerve and nervous system regulation can reduce symptoms of:

• Trauma and post-traumatic stress disorder (PTSD)

• Anxiety and panic

• Depression

• Social difficulties linked to stress regulation

Polyvagal-informed approaches are often integrated with other evidence-based therapies, such as cognitive-behavioral therapy (CBT), acceptance and commitment therapy (ACT), or play therapy, to support whole-person healing.

Why Families Choose Polyvagal Therapy

Many parents and children find polyvagal therapy helpful because it:

• Explains why a child may shut down, panic, or “act out” in ways that don’t feel logical.

• Focuses on safety first—helping children feel calm before expecting them to think or talk about difficult issues.

• Builds practical, body-based tools that can be used at home, at school, and in daily life.

Polyvagal therapy is a compassionate, body-based approach that helps children and adults understand their stress responses and find ways back to calm, connection, and safety. By teaching the nervous system to shift out of survival mode, it supports healing, resilience, and stronger relationships.