Polyvagal Theory
The Polyvagal Theory was created by Dr. Stephen W Porges to explain how our body reacts to danger, safety, and connection with others. It’s relating to the vagus nerve, which helps control our emotions, reactions, and even our heartbeat.
The vagus nerve is like a communication highway running from your brain down through your heart, lungs, and belly, sending messages all the time.
Dr Porges explains that your body has three modes; think of them like a traffic light:
Green Light – The Safe and Social State (Ventral Vagal System) - this is our happy, calm and safe state. Heartbeat is steady and relaxed and body functioning normally. Emotionally and Intellectually, you are comfortable exploring and learning new things.
Yellow Light – The Fight-or-Flight State (Sympathetic Nervous System) - your brain now thinks there is danger, this could be a public speech, big sports event or the chase in a film noir. Heartbeat is faster, and you feel shaky, sweaty, or restless. Your body is filled with energy because it thinks it needs to escape or protect itself.
Red Light – The Shutdown or Freeze State (Dorsal Vagal System) - your brain now feels too overwhelmed or scared. Instead of fighting or running, you can feel numb, and tired. Your body slows down, your heartbeat gets sluggish, and you might feel stuck or disconnected from everything. Mentally, you likely have trouble thinking clearly or feeling emotions.
Understanding Polyvagal Theory helps us know why we react the way we do and how to help ourselves and others feel safe. It’s a whole mind-body connection.
Some tools to help you move from Red or Yellow Back to Green - Deep Breathing – Humming or Singing; this vibrates the vagus nerve and helps you feel calmer – Hugs, & talking with an ally can bring you back to safety - Movement helps release stress - Mindfulness or Grounding; focus on what you can see, hear, and feel around you to stay present.
When we feel safe, and are in ‘Green Light’ mode, we can learn better, make friends more easily, and handle tough situations with more confidence.
