Polyvagal exercises, theory and explanations

The polyvagal theory is a theory of how our autonomic nervous system responds to signals of safety and danger. The theory was developed by Stephen Porges, an American neuroscientist.

The autonomic nervous system is a part of our nervous system that works automatically, without our thinking about it. It is responsible for many bodily functions, such as our heartbeat, breathing, digestion and blood pressure.

The autonomic nervous system consists of two parts: the sympathetic nervous system and the parasympathetic nervous system.

The sympathetic nervous system is also called the "fight-or-flight" system. It is activated when we find ourselves in a dangerous situation. It causes our heart rate and breathing to speed up, our muscles to tighten and our blood pressure to rise. These are all reactions that help us survive in a dangerous situation.

The parasympathetic nervous system is also called the "rest-and-digest" system. It is activated when we feel safe. It causes our heart rate and breathing to slow down, our muscles to relax and our blood pressure to drop. These are all responses that help us recover from stress and rest.

The polyvagal theory assumes that the parasympathetic nervous system consists not only of one system, but of three different systems:

The dorsal vagus system is the oldest and most primitive system. It is activated when we are in a dangerous situation and cannot fight or flee. It causes us to protect our body by shutting it off from the outside world. This can manifest itself in symptoms such as frostbite, numbness or paralysis.

The ventral vagus system is the newest and most advanced system. It is activated when we feel safe. It allows us to open our bodies to the outside world and connect with others. This can manifest in symptoms such as relaxation, peace and joy.

The Polyvagal Theory has important implications for our mental and physical health. If we often find ourselves in a state of anxiety or stress, it can lead to overactivation of the sympathetic nervous system. This can manifest itself in symptoms such as high blood pressure, palpitations, abdominal pain and difficulty sleeping.

Also, overactivation of the sympathetic nervous system can lead to decreased activity of the ventral vagus system. This can lead to problems regulating emotions, building relationships and experiencing pleasure.

By learning how to regulate our autonomic nervous system, we can improve our mental and physical health. This can be done through breathing exercises, meditation, yoga or other forms of mindfulness.

Here are some tips to regulate your autonomic nervous system:

Breathing exercises are a simple and effective way to calm your autonomic nervous system. For example, try breathing in and out slowly and deeply for 5 minutes.

Meditation can help you focus your attention and relax. There are many different types of meditation, so find one that suits you.

Yoga is a combination of exercise, breathing and meditation. It can help you relax your body and mind.

Mindfulness is a way of being consciously present in the moment. You can practice mindfulness by meditating, walking in nature or eating mindfully, for example.

Safe and Sound Protocol

The originator of the Polyvagal theory, Dr. Stephen Porges has developed an important listening therapy, the Safe and Sound Protocol. This therapy includes 5 hours of coded music. This coded music is specially designed to regulate your nervous system. This is very helpful for a jammed or overloaded nervous system.