The Poly Vagal Theory and The Stress Response

In our anatomy and physiology course, understanding the neurological system is essential since many of our students will work with clients who experience high levels of stress. The human body is naturally designed for a state of balance and ease—known as homeostasis. When this balance is disrupted, our systems can become overloaded, leading to a state of dis-ease or illness.

Complementary therapies generally aim to work preventively and restoratively across the body’s twelve systems to help maintain this homeostasis.

Historically, our response to stress has been seen as having two primary phases:

Fight, Flight, or Freeze

Rest and Digest

The first phase, fight, flight, or freeze, is governed by the sympathetic part of our autonomic nervous system, which reacts to stress by sending alert signals throughout the body, engaging various organs and muscles, especially those in the arms, legs, and face. In contrast, the parasympathetic nervous system initiates the second phase, rest and digest, mainly through the vagus nerve—the body’s longest nerve—to restore calm.

Polyvagal Theory

According to Stephen Porges's Polyvagal Theory, there is a third dimension to our stress response: social engagement. Porges suggests that social engagement is a dynamic blend of activation and relaxation, facilitated by distinct neural influences. This social engagement system supports our development, enjoyment, and navigation of relationships. By consciously or unconsciously tapping into this system, we can become more adaptable and resilient under stress—not by trying harder, but by responding differently.

Trauma, however, can leave individuals “stuck” in the fight-or-flight mode. Learning to stimulate the vagus nerve can help individuals move from a state of constant alertness to a calmer, more thoughtful, and more effective way of living.

Techniques to Stimulate the Vagus Nerve and Support Balance (Homeostasis)

You don’t have to try all of these—choose a few that work for you:

Exercise: Go for a brisk 20-minute walk, 3-4 times a week.

Breathing: Breathe in for 4 counts, hold, and breathe out for 5-6 counts, practicing for 1-5 minutes daily.

Cold exposure: Splash cold water on your face or use an ice pack (ER nurses even use ice to help calm children).

Singing or chanting

Inverted poses: Try yoga sun salutations or poses like downward dog; kids can hang upside down on playground equipment or even off the couch!

Meditation: Use a meditation app to get started.

Connect with loved ones: Exchange love, laughter, and compassion with friends and family.

Breathing exercises: Try the 4-7-8 breathing method (inhale for 4, hold for 7, exhale for 8).

Laughter: Watch a comedy, tell jokes, or just enjoy a moment of silliness.

Massage: Even self-massage or simple massages with a partner can help.

Sunlight exposure: Spend time outside in natural sunlight.

Acts of kindness: Small gestures of kindness can foster calm.

Physical Activities to Help Regulate Fight, Flight, or Freeze Responses

When you feel yourself going into fight, flight, or freeze mode, try these grounding exercises:

Hookups: Place your hands under your armpits and cross your legs.

Hold pressure points: Press your forehead or place a hand over your heart.

Weighted objects: Carry something heavy, like a backpack or a jug.

Wall press-ups or squats

Balancing: Stand on one leg—it’s hard to balance and feel angry at the same time.

Music therapy: Listening to music through headphones can engage the brain’s left and right hemispheres.

Body tapping or clapping

Progressive muscle relaxation: Starting at your feet, tense and relax each muscle group up through your body.

Physical chores: Go for a walk, do the dishes, scrub a dirty pan, pair up clean socks, beat a pillow, or scream into a pillow if you need to release some pent-up energy.

Good luck with maintaining balance and staying well-regulated!

View all messages