Sober Synthesis

“Once you start to approach your body with curiosity, rather than fear, everything shifts”. Besser van der Kolk, MD (The Body Keeps The Score)

Autonomic Nervous System Balance: Polyvagal Theory

What is Polyvagal Theory (PVT)?

Note: Some details of PVT are not consistently empirically validated. However, clinical application has been efficacious for many people.

• Vagus nerve-the longest nerve in the autonomic nervous system running from the brainstem to the colon. It is a major part of our parasympathetic nervous system.
• The vagal nervous system balance is negatively impacted primarily by:
  • Ongoing high mental or physical stress
  • Toxins or infections
• There are 3 autonomic nervous system pathways
  • Dorsal vagal pathway (rest and digest)
    • When compromised, can shut down and go into a freeze response. Analogy-like a dark basement that you retreat into, and hide when the outside world feels unsafe. 
  • Ventral vagal pathway (social cues/engagement)
    • When in a calm state, supports social connection, emotional regulation, and effective problem solving. Analogy- like the warm, social living room where family/friends come together. 
  • Sympathetic nervous system (fight or flight)
    • Associated with fear and anxiety that helps individuals respond (though not always appropriately) to perceived threats. Analogy- like the alarm security system. 

• For optimum physical and mental health, we need to be able to move between each of these states with flexibility, and not get stuck in any particular one. 
  • Stuck in the dorsal vagal state we carry loneliness, disconnection, and numbness. 
  • Stuck in the sympathetic state, we carry fear, distrust, dysregulation, and anxiety. 

What are Other Important Vagal Nervous System Principles?

• Neuroception (beneath conscious awareness)
  • Depending on how our nervous system ‘interprets’ a situation determines which pathway (dorsal vagal, ventral vagal, or sympathetic) comes online.
  • We know that 80% of the vagus’ nerve fibers send sensory information up from the body to the brain, while only 20% send information downwards from the brain to the body.
• Co-regulation (connection) 
  • The process of sending and receiving signals of safety with others.
  • A biological need that is as important for mental health, as food and water are for physical health. 

Activities that Support Autonomic Nervous System Balance

1. Intentional deep breathing (physiological sigh, box breathing). 
2. Movement (e.g. yoga, dance, exercise)
3. Music, drumming, art, tapping
4. Massage
5. Mindfulness/meditation 
6. Supportive/safe interaction with people (connection)
7. Cold exposure can calm the sympathetic fight-or-flight response
8. Small stress activities (micro-challenges) to desensitize the “alarms” of an oversensitive sympathetic nervous system. 

Proposed Questions for Thought/Sharing:

1. Did this information spark any curiosity and how?
2. Have any activities helped you increase flexibility between states of “shut down” and “high alert”?
3. Have any activities worsened your flexibility between states of “shut down” and “high alert”?

Disclaimer

This summary is for general informational purposes only and does not constitute the practice of medicine or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed.