How Polyvagal Theory Helps with Trauma: From a Trauma Therapist

Trauma is a deeply personal experience, and its impact can linger long after the event has passed. If you’ve experienced trauma, you might notice its effects not only in your thoughts and emotions but also in your body. The good news is that there are gentle and effective ways to support healing—and one of those is Polyvagal Theory.

Developed by Dr Stephen Porges, Polyvagal Theory helps us understand how our nervous system responds to stress and how we can use that knowledge to feel safer, more grounded, and more connected. In this blog, we’ll explore what Polyvagal Theory is all about and how it can support you (or someone you care about) on the journey to healing.

What is Polyvagal Theory?

Polyvagal Theory describes how the autonomic nervous system (ANS) regulates our responses to safety, danger, and life-threatening situations. Unlike the traditional view of the ANS as a simple on-off switch between fight-or-flight (sympathetic) and rest-and-digest (parasympathetic), Polyvagal Theory introduces three distinct states:

1. Ventral Vagal State: Safety and Social Engagement In the ventral vagal state, individuals feel calm, safe, and socially connected. This state is linked to feelings of trust, openness, and the ability to regulate emotions.

2. Sympathetic State: Fight-or-Flight Response The sympathetic state is activated when the body perceives a threat. It mobilises energy, increases heart rate, and prepares the body to either fight or flee. Prolonged activation of this state can lead to anxiety, hypervigilance, and stress-related disorders.

3. Dorsal Vagal State: Shutdown and Dissociation When a threat feels overwhelming or inescapable, the dorsal vagal response can cause the body to shut down, leading to feelings of numbness, dissociation, and helplessness. This is often seen in individuals who have experienced severe trauma.

Applying Polyvagal Theory by a Trauma Therapist

Knowing which state your nervous system is in can help you better understand your emotional and physical reactions—and give you tools to shift toward a state of safety and connection. Below are key ways Polyvagal Theory can aid in trauma recovery:

1. Creating a Sense of Safety

The first step in trauma recovery is establishing a sense of safety. According to Polyvagal Theory, when individuals feel safe, their ventral vagal system is activated, which promotes social engagement and emotional regulation. Therapists can foster safety by:

• Providing a warm, empathetic, and non-judgemental presence.

• Using grounding techniques to help clients stay present.

• Creating a comfortable and predictable therapeutic environment.

  
  

2. Building Nervous System Awareness

Trauma can cause individuals to become stuck in sympathetic (fight-or-flight) or dorsal vagal (shutdown) states. Helping clients identify their current state and teaching them how to shift towards the ventral vagal state is a crucial part of trauma recovery. Techniques include:

• Mindful breathing: Slow, deep breaths signal safety to the nervous system.

• Somatic awareness: Noticing physical sensations and emotions without judgment.

• Grounding exercises: Techniques that anchor individuals in the present moment.

  
  

3. Fostering Social Connection

Social engagement plays a vital role in regulating the nervous system. Polyvagal Theory highlights that supportive relationships can help individuals feel safe and connected, which is essential for recovery. Therapists may encourage clients to:

• Build a network of trusted friends and family.

• Participate in group therapy or support groups.

• Engage in activities that promote social bonding, such as volunteering or creative pursuits.

  
  

4. Polyvagal-Informed Interventions

There are several therapeutic approaches that incorporate Polyvagal Theory principles, including:

• Somatic Experiencing (SE): A body-focused therapy that helps individuals release stored trauma energy.

• Neurofeedback: A technique that helps individuals become aware of and regulate their physiological responses.

• Yoga and Mindfulness: Both practices help calm the nervous system and promote ventral vagal activation.

Building Resilience with Polyvagal-Informed Practices

Healing from trauma is a journey, and it doesn’t have to be done alone. The beauty of Polyvagal-informed practices is that they support you in building resilience slowly, gently, and with compassion. Over time, you’ll develop a deeper sense of self-awareness, emotional balance, and confidence in your ability to move through stress. That might look like:

• Self-compassion: Learning to treat oneself with kindness during difficult moments.

• Emotional regulation: Developing skills to manage overwhelming emotions.

• Social support: Building and maintaining meaningful relationships.

By consistently engaging in these practices, individuals can enhance their capacity to handle stress and improve their overall well-being.

Polyvagal Theory offers a valuable framework for understanding how trauma affects the body and mind. By recognising the different states of the autonomic nervous system and learning strategies to regulate these states, individuals can make meaningful progress in their trauma recovery journey.

If you or someone you know is seeking trauma-informed care, our trauma therapists at The Inner Collective Clinical Psychology is here to help. We offer compassionate, evidence-based therapy tailored to your unique needs. Contact us today to start your healing journey.