Body-Brain Connection: The Polyvagal Theory

There is an intimate connection between the body and the brain. This connection is especially important when we look at how our autonomic nervous system (ANS) responds to stress, safety, and social engagement.

Dr. Stephen Porges, the originator of Polyvagal Theory, identified a biological hierarchy in human responses that is constantly active in shaping how we perceive and interact with the world. His work revolutionized our understanding of the nervous system by introducing the concept of neuroception (our unconscious ability to detect safety or danger in our environment without conscious thought). This ongoing "surveillance" occurs beneath the level of awareness, shaping how we react and relate to those around us.

In her work, Deb Dana has made this theory accessible, especially in terms of how we can use it therapeutically. I often refer to the ANS as our internal safety radar, continually assessing our surroundings and influencing how we think, feel, and behave based on its findings.

The Autonomic Nervous System: Two Branches, Three States

The ANS is divided into two primary branches: the sympathetic and parasympathetic systems.

The sympathetic branch is like the gas pedal in our body, preparing us for action by increasing heart rate, sending blood to muscles, and triggering our "fight or flight" response. When in this state, the world may feel unsafe or overwhelming, leading to anxiety, irritability, or even panic. Completing tasks or focusing becomes a struggle because the body is geared for immediate survival, not long-term problem-solving.

The parasympathetic system, home to the vagus nerve, is our brake. However, it’s not just a single stop. There are two distinct pathways within this system that dictate how we respond to different kinds of challenges: the ventral vagal and dorsal vagal pathways.

• Ventral vagal pathway: This is our "safe and social" state. When we're in this state, we feel calm, connected, and engaged with others. Our body is in rest-and-digest mode, allowing for emotional regulation, social connection, and a sense of well-being. It is the most recent evolutionary development and unique to mammals, providing us the capacity to bond and thrive in communities.

• Dorsal vagal pathway: This is our "freeze" response. When we feel trapped, overwhelmed, or helpless, our body may shut down into this mode. It’s characterized by disconnection, numbness, and a sense of collapse. In this state, individuals may feel immobilized by stress, exhausted, or disengaged from their environment.

Dana uses the analogy of a ladder to describe these pathways. Ideally, we want to spend most of our time at the top of the ladder, in the ventral vagal state, where we feel safe and capable of engaging with life. However, life’s challenges (e.g., a stressful job, relationship conflict, or traumatic event) can push us down the ladder into a more reactive sympathetic state, or even further down into a dorsal vagal freeze response.

Polyvagal Theory in Psychotherapy: Moving Up the Ladder

In therapy, understanding where a client is on this ladder helps us tailor interventions. For example, a person stuck in the sympathetic state might need grounding techniques to help them regain a sense of safety, while someone in a dorsal vagal state may need gentle, relational support to re-engage with their emotions and environment.

The goal is always to help clients "move back up the ladder" to a place where they feel more connected to themselves and others. Polyvagal Theory gives us a language to describe the embodied experience of safety and stress, helping clients recognize when they’ve dropped into survival mode and empowering them to find ways to regulate and restore balance.

Breathing as a Path to Regulation

One of the simplest and most effective ways to begin moving back up the ladder is through the breath. The in-breath naturally activates the sympathetic system (increasing heart rate), while the out-breath engages the parasympathetic system (slowing the heart rate and calming the nervous system). By practicing slow, extended exhalations, we can directly influence our autonomic response and create a pathway back to the ventral vagal state.

In psychotherapy, breathwork can be a powerful tool to help clients ground themselves and regain a sense of safety in their bodies. However, it’s important to recognize that when someone is deeply entrenched in a sympathetic or dorsal vagal state, focusing on breathing might feel challenging. Cues, reminders, or even enlisting the help of a trusted person can be instrumental in these moments.

Neurofeedback: Rewiring the Nervous System

While psychotherapy and mindful breathing help regulate the nervous system, Neurofeedback offers a more direct, brain-based intervention. Neurofeedback works by providing real-time feedback to the brain about its own activity. During sessions, the brain receives information about its electrical patterns, especially when they become dysregulated or stuck in repetitive stress responses.

For example, when a client is stuck in either the sympathetic fight/flight or dorsal vagal freeze response, visual or audio cues gently interrupt those patterns. Over time, the brain learns to reorganize itself, moving away from inefficient or overly reactive states. This training helps the nervous system become more flexible, making it easier to return to balance and move back up the Polyvagal ladder.

What’s especially powerful about neurofeedback is that it doesn’t require conscious effort. Clients who struggle to engage with traditional therapy due to overwhelming stress or trauma can benefit from the passive, non-invasive nature of neurofeedback. The brain’s natural capacity for neuroplasticity (its ability to change and adapt) makes this approach a valuable complement to other therapeutic techniques, facilitating deeper and more sustainable healing.

Bringing It All Together: Healing Through Integration

Polyvagal Theory offers a profound understanding of how our nervous system responds to the world, shaping our emotional and physical health. When we combine this understanding with the tools of psychotherapy and the brain-based interventions of neurofeedback, we create a comprehensive path to healing.

By working with both the body and the brain, we can help clients regain balance, build resilience, and restore their capacity to experience safety, connection, and joy. The beauty of this approach is that it honours the wisdom of the body while leveraging the brain's ability to heal itself.

Ready to Restore Balance and Thrive?

If you’re feeling stuck in cycles of stress, disconnection, or overwhelm, there are ways to help your nervous system find balance and calm.

Take the first step: Book a free consultation today to learn how these evidence-based approaches can support you in feeling more grounded, connected, and in control.

Whether you’re new to therapy, curious about neurofeedback, or looking for a way to deepen your healing journey, I’m here to guide you.

Let’s work together to unlock your brain's potential for change.