Have you ever felt like your body “shuts down” under stress? Or your heart races when you sense danger, even when you know you’re safe? That’s your nervous system talking, and Polyvagal Theory helps us figure out what it’s saying, and how to respond.

What is Polyvagal Theory?

Polyvagal Theory explains how the autonomic nervous system (ANS) responds to signals of safety and threats. Rather than being on/off, your nervous system moves through states based on what it perceives in your environment, even when you’re not aware of it. 

When unresolved trauma, chronic stress, anxiety, or depression is present, your system may become stuck in fight, flight, or freeze, leading to negative impacts on physical and emotional health. Your body isn’t overreacting, it’s protecting you!

What is the Vagus Nerve?

The vagus nerve is the longest cranial nerve in your body, running from the brain stem to your heart, lungs, and digestive tract. It’s the main pathway of your parasympathetic nervous system, or your body’s “rest and digest” mode.

When this nerve is activated, it sends signals of safety, helping to slow heart rate, calm breathing, and enhance feelings of connection between yourself and others.

Three Nervous System States

1. Ventral Vagal (Safe & Social): Calm, connected, curious. Body sensations: steady heartbeat, relaxed muscles, open posture

2. Sympathetic (Fight or Flight): Alert, anxious, angry, stressed, ready to run. Body sensations: Rapid heartbeat, shallow breathing, clenched jaw or fists, muscle tension

3. Dorsal Vagal (Freeze or Shut Down): Numb, disconnected, hopeless, zoned out. Body sensations: Low energy, slumped posture, heavy limbs, shallow breath or holding breath

These responses are not chosen consciously, they’re automatic survival mechanisms rooted in our biology.

Why the Mind-Body Connection Matters

Up to 80% of vagus nerve signals travel from the body to the brain- not the other way around. This means healing often starts in the body. When your body feels safe, your mind can think clearly, connect with others, and experience joy and growth.

5 Polyvagal-Inspired Exercises

1. Progressive Muscle Relaxation  Tense & release each muscle group, starting at your feet and moving up to the top of your head. (Ex. Tense your shoulders for 3-5 seconds, then release)

2. Butterfly Hug  Cross your arms over your chest, placing your hands on opposite upper arms and gently tap alternatively at your own pace. Breathe slowly as you do this for several minutes

3. Cold Therapy  Splash cold water on your face, squeeze ice cubes, hold an ice pack to the sides of your neck, or take a cold shower

4. Vocal Toning  Take a deep breath in. On the exhale, make a low-pitched “vooo” or “ommm” sound and let it vibrate through your chest for several minutes.

5. 54321 Grounding Technique  Notice & name: 5 things you see, 4 you touch, 3 you hear, 2 you smell, 1 you taste

Remember– You’re not broken. You’re biologically wired for survival. Whether you’re managing anxiety, recovering from trauma, or seeking deeper self-awareness, polyvagal tools can help you shift from protection to connection.

If you’ve been feeling overwhelmed, on edge, or shut down, Life Stone is here to help with compassionate, evidence-based support.

Call us today to schedule and start finding a sense of calm and connection. (801) 984-1717