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One of the most enlightening ways to understand how our body responds to stress is the Polyvagal Theory - initially developed by Dr. Stephen Porges in the 1990s.
This theory has revolutionized how we understand nervous system regulation, and its impact on our emotional and physical well-being.
Polyvagal Theory explains how our autonomic nervous system regulates our physiological state in response to stress and safety. We've outlined the six main nervous system states - three main states, and three "mixed states" - on the NEUROFIT Ring below:
The NEUROFIT Ring shows the six possible nervous system states, and the transitions between them.
This theory emphasizes the role of the Vagus Nerve, which connects the brain to the body and influences our heart rate, digestion, and immune system.
According to Harvard Health, the Vagus Nerve is central in managing the body's relaxation response.
When your vagus nerve is healthy, you'll also have a higher Window of Tolerance - meaning you can handle a wider range of stressful events without shifting into a dysregulated state:
A balanced nervous system is better prepared to handle stress and challenges.
Sympathetic State: Known as the fight or flight response, this state is activated during perceived danger. It increases heart rate and blood pressure, preparing the body to respond to threats.
According to Cleveland Clinic, chronic activation of the Sympathetic state can lead to long-term health issues.
Dorsal Vagal State: This is the freeze or shutdown state that occurs during extreme stress or trauma. The body conserves energy by slowing down processes like heart rate and digestion.
Calmness
Relaxed muscles
Regular digestion
Increased heart rate
Rapid breathing
Tension in muscles
Hypervigilance and irritability
Numbness and brain fog
Disconnection from surroundings
Low energy
Consider a scenario where you're about to give a public speech. If your nervous system is balanced, you might feel Play - a mix of excitement and calmness - a Ventral Vagal state combined with some sympathetic activation. However, if the stress is overwhelming, you might experience a full-blown fight or flight response, or worse, feel paralyzed and unable to get the words out - a Dorsal Vagal state.
Understanding the Polyvagal Theory isn't just academic - it's highly practical. Here are some ways to apply it in daily life:
Controlled breathing can activate the Ventral Vagal state, promoting relaxation. Techniques like deep diaphragmatic breathing help regulate the nervous system. A study from PubMed suggests that deep breathing significantly reduces stress and cortisol levels.
Next time you're stressed, try a few minutes of Box Breathing:
Engaging in regular physical activity can help discharge excess sympathetic energy, preventing chronic stress buildup. Regular exercise supports a balanced nervous system, as noted in our [exercise and nervous system](exercise_nervous_system) article.
Chronic stress builds up in the nervous system, leading to mental and physical health challenges.
Practices like mindfulness and meditation can shift the body from a sympathetic to a Ventral Vagal state, promoting overall well-being. Our article on morning meditation provides insights into effective mindfulness practices.
Somatic exercises are an amazing way to reset the nervous system during times of stress. Our app data shows that 95% of our community is able to shift out of a stress state within just 5 minutes of exercises - highlighting the effectiveness of this body-based solution.
Next time you're feeling stressed out, try a few minutes of Body Tapping or Cannon breath:
The NEUROFIT App's smart exercise library matches you with exercises that relieve stress within three minutes.
At NEUROFIT, we focus on practical ways to regulate the nervous system, recognizing the importance of the body’s influence on the brain. Our app provides users with daily check-ins, personalized data-driven insights, and somatic exercises designed to balance the nervous system.
The NEUROFIT App's guided nervous system program is designed to reduce stress and resolve burnout within a few weeks.
Our average active app user reports a 54% reduction in stress levels after just one week of using our app - highlighting the effectiveness of body-based solutions for chronic stress.
Polyvagal Theory focuses on how the nervous system automatically regulates our physiological state in response to stress and safety, emphasizing the role of the Vagus Nerve.
Signs of a dysregulated nervous system include increased heart rate, rapid breathing, muscle tension, hypervigilance, numbness, disconnection, low energy, and digestive issues. Understanding these common signs of dysregulation can help in timely intervention.
NEUROFIT helps in nervous system regulation by offering daily check-ins, personalized insights, and somatic exercises that guide users to balance their nervous system effectively.
Understanding and applying the principles of Polyvagal Theory can transform how you manage stress and improve our overall well-being. By focusing on the body’s responses, and using these simple and practical techniques, you can achieve a balanced and resilient nervous system.
