Using Polyvagal Theory In Yoga

In this article, you will learn about the basics of applying the polyvagal theory in yoga. We will cover:

1. What is the vagus nerve?
2. What is the nervous system?
3. How the nervous system responds to danger
4. Modern-day stressors
5. What can we do?

Let’s begin with the polyvagal theory, coined by Dr. Stephen Porges, which explains the connection between the vagus nerve and our emotional, fear, and stress responses.

The vagus nerve is the largest nerve in the body, starting in the brain stem, running through the face, and continuing down the front side of the body, eventually reaching the pelvis and sex organs. It manages our respiratory system, digestion, hormonal secretion, and emotional responses involving the limbic brain.

The vagus nerve plays a crucial role in our fight-or-flight response—how our body and nervous system react to danger. It serves as the initial signal to the rest of the body, brain, and nervous system, guiding our behavior and response to threatening situations.

What is the nervous system?

The nervous system consists of two main components: the parasympathetic nervous system, known as our “rest and digest” mode, and the sympathetic nervous system, known as our “fight-or-flight” response or stress system. Both parts of the nervous system are essential for our functioning and survival, and both are regulated by the vagus nerve.

Our nervous system is an ancient and primitive structure that hasn’t evolved significantly over time. It operates on an instinctual level, often reacting automatically and without our conscious awareness. While many of these responses are involuntary, we have the potential to develop greater awareness of our nervous system’s processes.

One effective way to cultivate this awareness is through a consistent yoga practice. Yoga encourages introspection, enabling us to better understand our inner experiences on a deeper level. By observing our fight-or-flight responses during yoga, we can become more conscious of our reactions and choose how to respond more intentionally.

Gaining this awareness allows us to exert more control over our system and foster a better understanding of our reactions. Furthermore, we can integrate various tools and techniques into our yoga practice to support this process—which we will explore later in this article.

How the nervous system responds to danger.

Now let’s look at how the nervous system responds to danger. Imagine a time when our stressors primarily involved threats to our survival, such as encounters with large predators. In these situations, our nervous system would react accordingly to ensure our safety. Here’s a breakdown of this process:

1. We perceive danger
2. The vagus nerve contracts, signaling the body to prepare for a fight-or-flight response
3. Digestion slows down to conserve energy
4. Breathing increases to supply more oxygen for running or fighting
5. Stress hormones, such as cortisol, testosterone, and adrenaline, are released to enhance physical performance
6. Information is rapidly exchanged between the body and the brain, allowing us to respond effectively

In an ideal situation, once the threat has passed, the body and nervous system transition back into the parasympathetic state, known as our “rest and digest” mode. This helps us return to homeostasis and function optimally. In this state, the following processes occur:

1. The vagus nerve relaxes when we recognise safety
2. Digestion functions optimally
3. Heartbeat and breathing are slow and calm
4. “Feel-good” hormones, like dopamine, oxytocin, and endorphins, are released
5. We experience emotional stability and calmness

It’s essential to recognise that both sides of the nervous system play vital roles in our survival. Neither is inherently better than the other, and there’s nothing wrong if you find yourself more frequently in the stress system. Understanding these processes can empower you to manage stress more effectively and cultivate a more balanced life.

Modern-day stressors.

In today’s world, we may not face threats from large predators, but we encounter different types of stressors, such as relationship conflicts, work-related issues, parenting challenges, unresolved trauma, PTSD, CPTSD, or other mental health challenges.

Unfortunately, our nervous system, with its primitive nature and connection to the limbic brain (which regulates our emotional responses), often cannot distinguish between different types of stressors. Even when a situation doesn’t pose an immediate danger to our survival, the nervous system can still respond as if it does.

Modern life has led to an increase in stress levels, with seemingly endless challenges arising. Finding time to pause, process, and reset can be difficult. If our body and mind become trapped in a constant sympathetic nervous system response, this prolonged state can significantly impact our physical and mental well-being.

By understanding the impact of these stressors and learning techniques to manage them, we can support our nervous system in achieving balance and fostering overall health.

So, what can we do to support our nervous system and cultivate a balanced response? The interconnectedness of this system means that by addressing one aspect, we can impact the whole. While it generally functions involuntarily, understanding polyvagal theory and employing simple tools can help us reset our nervous system by releasing the vagus nerve.

Strengthening our vagal tone not only improves our ability to switch between states but also fosters a greater sense of calm. Yoga is a particularly effective method, as it engages the vagus nerve through various postures and movements that lengthen and contract the torso, such as cat-cow, cobra pose, backbends, spinal flexes, and twists. Additionally, yoga’s introspective nature encourages self-awareness, empowering us to better understand and manage our experiences and reactions.

Pranayama, or breath control, is another powerful technique to help reset our nervous system and activate the parasympathetic state. By consciously controlling our breath, we can influence our respiratory system and gain greater control over our nervous system responses.

The first step towards managing your nervous system is recognising your ability to do so. Embrace your power to learn and practise techniques that support balance and well-being. Some additional methods to strengthen vagal tone include:

• Whistling
• Singing
• Chanting
• Relaxing the face
• Going for a long walk
• Running
• Laughing
• Swimming
• Massaging the ears and neck

I hope you found this exploration of polyvagal theory in yoga helpful and inspiring. By integrating these practices into your self-care routine, you can enhance your nervous system’s resilience and experience greater harmony in your life. Get started now with my free eBook.

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