Understanding Polyvagal Theory
The Science of Safety, Connection, and Healing
“Through a polyvagal lens, we understand that actions are automatic and adaptive, generated by the autonomic nervous system well below the level of conscious awareness – with this new awareness, the door opens to compassion.”
— Deb Dana, The Polyvagal Theory in Therapy
Understanding Polyvagal Theory
The Science of Safety, Connection, and Healing
“Through a polyvagal lens, we understand that actions are automatic and adaptive, generated by the autonomic nervous system well below the level of conscious awareness – with this new awareness, the door opens to compassion.”
— Deb Dana, The Polyvagal Theory in Therapy
Why Polyvagal Theory Matters
At the heart of trauma recovery, relational healing, and emotional resilience lies one critical system: the autonomic nervous system. Polyvagal Theory, developed by Dr. Stephen Porges, offers a groundbreaking map of how the body responds to safety and threat - moment to moment - through three primary pathways.
Understanding your nervous system’s responses is essential for healing, embodiment, and restoring connection.
The Nervous System as a Compass
As Dr. Dan Siegel explains, a resilient nervous system allows us to move between activation (stress, excitement) and calm (ease, rest) in a smooth and adaptable way. This flexibility—known as vagal tone—is a key indicator of physical, emotional, and relational health.
The autonomic nervous system manages automatic functions like breathing, digestion, and heart rate. It’s constantly processing neuroceptive input - the subconscious scanning of our inner and outer world for cues of safety or danger.
Coined by Porges, neuroception refers to our body's ability to assess threat or safety through interoception (inner sensation), exteroception (environmental input), and even collective energetic fields.
The Three Pathways of the Autonomic Nervous System
Polyvagal Theory outlines three key neural circuits:
Dorsal Vagal (Freeze/Shut Down)
Sympathetic Nervous System (Fight/Flight)
Ventral Vagal (Social Engagement System)
Learn More About Polyvagal Theory
Explore these trusted resources to deepen your understanding:
Websites:
Polyvagal Institute
Restorative Practice Alliance
Books:
Book Recommendations to Better Understand Polyvagal Theory:
Our Polyvagal World – Stephen Porges and Seth Porges
The Neurobiology of Connection - Gabriel Kram
The Polyvagal Theory in Therapy – Deb Dana
Anchored – Deb Dana
Safe and Sound - Porges and Ordenko
The Neurobiology of Connection: Re-Wilding Your Deep Nervous System for Wellbeing
- Natureza Gabriel
Podcasts:
Embodied Neurobiology of Connection with Gabriel Kram