Polyvagal Theory Exercises: Benefits and Examples
When a person endures trauma, whether from a singular, intense event or repeated or prolonged trauma, their body experiences physiological changes. These changes can affect their reactions and responses in situations throughout their lives. Polyvagal theory exercises attempt to restructure the mind-body reactions that occur due to this trauma.
How Do Polyvagal Theory Exercises Work?
Experiencing long-term trauma exposes the nervous system to excessive stress hormones, resulting in physiological damage that may impact future responses to situations.
- One of the main goals of polyvagal theory exercises is allowing people to shift from their primitive responses, immobilization, and mobilization, to social engagement by checking bodily reactions, such as heart rate and respiration.
Key Takeaways
There are a variety of stress responses, some of which are more evolved than others
- According to polyvagal theory, strengthening the vagus nerve and learning self-soothing methods to overcome prolonged negative responses to danger signals can help individuals reduce damage caused by long-term exposure to stress and develop their social engagement response
The Potential Benefits of Polyvagal Theory Exercises
The purpose of the exercises based on polyvagal theory is to help people change their fear responses from immobilization to action to social engagement.
Deep Breathing
Taking prolonged, deep breaths can soothe a person’s mind and body, reduce their heart rate, and lower cortisol levels.
- Practitioners recommend that those practicing this exercise breathe in and out slowly, with each inhale and exhale lasting at least five seconds.
Mindful Physical Activity
Mindfulness-based movements (MBM) have shown effectiveness in facilitating healing for many people, including those with cancer, because of their roots in polyvagal theory
- Physical activity involving social engagement helps people safely move from activity-induced aroused states to calmer ones.
Polyvagal Theory
It is based on the phylogenic or evolutionary development of the autonomic nervous system.
- The vagus nerve serves as an interface between the central nervous system, which consists of the brain and the spinal cord, and the autonomi nervous system which begins in the brain, leads down the neck, and branches out to the lungs, heart, stomach, and other parts of the body
- Individuals’ bodies automatically and subconsciously read and interpret signals for potential dangers in a process called neuroception
- Three stages of response-social engagement, mobilization, and immobilization-are built into the human autonomic system: The body relies on the most advanced stress response
Social Engagement
Considered in the context of the well-known fight-flight-freeze model, the social engagement, or social communication, system is the newest and most evolved response to danger.5
- This response involves negotiating danger through the face, vocalization, or language.
- It allows for social interactions like play and intimacy, providing the mechanisms for mammals to care for and cooperate with one another.
Immobilization
Unlike mobilization, which is metabolically costly to the body, immobilization seeks to reduce metabolic demands in situations where there are few options for food or air.
- In nature, it often looks like “playing dead,” whereas in humans, it is a shutdown and can make a person appear inanimate
Reminiscing on Pleasant Memories
These memories can stimulate a release of oxytocin, a feel-good hormone in the brain, to help calm and relax a person during a stressful situation
Playful Experiences
Strive to engage your own playful sides
Vocalizations
Humming, singing, and gargling cause vibrations in the vocal cords and eardrums, directly stimulating the vagus nerve.
Closed Exhalation
This is a different breathwork approach known as the Valsalva maneuver
Being in a Calm and Soothing Environment
When people perceive their environment as safe, their vagal motor pathways slow the heart rate and inhibit the SNS response.
- Soft colors, beautiful artwork, and aromatherapy are all useful methods to create an environment that feels safe and soothing.
Safe and Sound Protocol Sessions
SSP utilizes auditory cues to reduce stress, promote relaxation, and stimulate the social engagement system.
- Can benefit people with many challenges, including: anxiety trauma, chronic pain and fatigue, gut issues, inattention, low resilience, difficulty sleeping
Mobilization
The well-known fight-or-flight response; the body taps into the sympathetic nervous system to face or run away from possible danger
- This response requires an increase of metabolic functions like heart rate and blood pressure and a decrease in unnecessary functions like digestion
- Mobilization responses impede social engagement behaviors, so they cannot be used simultaneously