Nervous system

What is polyvagal theory? A simple guide to your body’s stress response.

By Rozhin Imran, our psychology intern and receptionistHave you ever noticed that your body reacts to situations before your mind does? For example, when your heart races during an argument or your stomach tightens before a difficult exam. Polyvagal theory helps explain why this happens. This theory was created by neuroscientist Stephen Porges, who suggested …

16 March 2026

By Rozhin Imran, our psychology intern and receptionist

Have you ever noticed that your body reacts to situations before your mind does? For example, when your heart races during an argument or your stomach tightens before a difficult exam. Polyvagal theory helps explain why this happens. This theory was created by neuroscientist Stephen Porges, who suggested our polyvagal nerve constantly scans our surroundings to decide whether we are safe or not, without our conscious awareness.

In this blog we’ll break down the different nervous system states and why they affect our emotions the way that we do. Through this, I aim to help you make sense of these reactions, so that you can feel more in control of your day-to-day life.

So, what are the three main “modes” your nervous system switches between?

1– Ventral vagal state – In this state we feel safe and calm. Your nervous system uses this state to help you engage with people and your surroundings.

2- Sympathetic – This state can also be described as our “fight or flight” response and occurs when our nervous system senses a threat. It causes feelings such as increased heart and breathing rate.

3- Dorsal Vagal – This state is when our nervous system feels overwhelmed, causing
the body to slow down and sometimes make us dissociate from our surroundings.

But how can Polyvagal theory be used to treat trauma?

Trauma can make the nervous system stay in fight-or-flight or shutdown, even when life is no longer dangerous. Polyvagal theory helps therapists understand these reactions so that treatment can be guided towards helping the body feel safe again. Research shows that trauma affects the body’s ability to return to a calm (ventral vagal) state. For example, a meta-analysis of heart-rate variability found that people with PTSD tended to have much lower HRV, which is a sign that the nervous system is dysfunctional and requires more effort to move between states of stress and calm. Understanding the effect of trauma on the nervous system means we can make this transition easier.

Deb Dana is a clinician who specialises in applying Polyvagal Theory to trauma therapy.  Her work shows how trauma treatment begins with helping the body feel safe again before exploring difficult memories or triggers. In her book she highlights the role of co-regulation, which is where the therapist’s calm presence, tone and pacing help to support the client’s nervous system, allowing them to stay grounded during difficult work. Dana also emphasises the importance of creating environments which feel safe and predictable. In simple terms, Dana’s work reminds us that healing from trauma starts with helping the body feel at peace again and that therapy works best when it gives the nervous system the long-term support it needs.

If you frequently feel nervous, overwhelmed or ‘on edge’, you are not alone. Polyvagal theory shows your nervous system simply needs moments of safety to relax. These basic morning and nighttime routines, as well as some quick relaxing tricks can help you restore your body’s balance.

Morning routine: setting the tone for the day

1- Slow deep breaths (1 minute)
Before checking your phone in the morning, breathe in for 4 and out for 6.
This signals safety to your body and helps you feel grounded.

2- Gentle stretches (2-3 minutes)
Stretch, roll your shoulders or take a few slow steps around your room.
Small movements tell your nervous system it’s safe to “switch on” calmly.

3- Sunlight (1 minute)
Look outside or stand by a window.
Soft, natural light helps regulate your internal clock and reduces stress hormones.

Nighttime routine: allowing your nervous system to switch off alert

1- Create a relaxing environment
Dim your lights, switch off bright screens and lower the temperature
This supports your body’s natural melatonin production.

2- Warmth and comfort
Have a warm drink, cosy blanket or take a warm shower
This relaxes the vagus nerve and reduces tension.

3- Breathing exercises
Breathe in gently for 4 seconds, pause for 7, then breathe out slowly for 8.
This gently lowers your heart rate and prepares your body for rest.

Quick nervous system hacks:

1- Humming or singing
Vibration activates the vagus nerve and helps the body settle.

2- Splash cold water on your face
A quick reset for when you feel overwhelmed.

3- Hand on chest or stomach
A gentle pressure helps your body sense safety.

4- Look around the room slowly
Your nervous system relaxes when it sees the environment is safe.

Remember, healing doesn’t happen overnight, but understanding Polyvagal Theory gives us a gentler way to view our behaviours. It helps us see that our reactions are not flaws but survival responses. With practice, patience and support, the nervous system can gradually shift toward safety again. We all deserve to feel safe in our own bodies.

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