How can Polyvagal Theory help me with anxiety
How Can Polyvagal Theory Help Me With Anxiety?
Anxiety sucks. Let’s just start there. If you’ve ever felt like your heart’s about to explode, your brain’s on a hamster wheel, or you just can’t seem to shake that tightness in your chest—you know what I’m talking about. Anxiety can feel like a never-ending battle, and sometimes it’s hard to even figure out where it’s coming from.
That’s where Polyvagal Theory comes in. Yeah, I know it sounds like some science-y jargon, but stick with me—it’s actually super cool and can seriously help you get a grip on your anxiety. So, let’s break it down.
What the Heck Is Polyvagal Theory?
In simple terms, Polyvagal Theory is all about how your nervous system responds to stress and keeps you safe. It was developed by Dr. Stephen Porges (big-brain science dude), and it focuses on how your vagus nerve, which runs from your brain to your gut, plays a huge role in how you react to the world around you.
Your nervous system has three main states according to this theory:
Safe and Social (Ventral Vagal): This is when you feel calm, connected, and like you can handle whatever comes your way. Your body feels safe, so anxiety takes a back seat.
Fight or Flight (Sympathetic): This is when the anxiety kicks in. Your body is like, “Oh no, we’re in danger!” and you start feeling jittery, sweaty, or ready to run. You might not actually be in danger (thanks, brain), but your body sure thinks you are.
Freeze or Shut Down (Dorsal Vagal): Ever feel so overwhelmed you just shut down completely? That’s this state. Your body is like, “I can’t handle this, I’m checking out.” Numbness, disconnection, and feeling stuck come from this place.
3 Nervous System States
How Does This Help With Anxiety?
Here’s the magic: Once you start understanding why your body is reacting a certain way, you can start to shift it. Polyvagal Theory gives you a map to see where you’re at in your nervous system and how to get back to that calm, connected state.
Let’s say you’re in full-on fight or flight mode. Your heart’s racing, you’re sweating, and your brain is running wild. Polyvagal Theory helps you realize, “Okay, my body thinks I’m in danger, but I’m actually not. I’m just really stressed about this deadline.” Now, you can use specific strategies to calm your nervous system and get back to that safe, social state.
Tools to Help You Calm the Chaos
Here’s where we get to the good stuff. Let’s talk tools you can use based on Polyvagal Theory to calm that anxiety storm:
Deep Breathing: This is the simplest but most powerful tool. When you slow down your breathing, especially extending your exhales, you signal to your vagus nerve that you’re safe. This helps shift you from fight or flightback into calm. Try breathing in for 4 seconds, hold for 4, then exhale for 6 or 8.
Grounding Exercises: Anxiety pulls you out of the present and throws you into the future, right? Grounding brings you back. Whether it’s focusing on your feet on the ground, holding something cold, or noticing five things around you—these exercises help your body feel safe again.
Connection: Your nervous system loves connection. If you can, call a friend, hug a pet, or even just chat with a barista at the coffee shop. Feeling safe with others helps activate that social, ventral vagal state.
Movement: Sometimes when you’re in fight or flight, you’ve got to let that energy out. Take a walk, stretch, shake it out. Moving your body helps discharge that pent-up anxiety.
Humming or Chanting: Yeah, I know, it sounds a little woo-woo, but hear me out. Your vagus nerve runs through your throat, and humming or chanting can help activate it. Plus, it just feels kind of fun, and anxiety doesn’t like fun.
Learning to Ride the Waves
The beauty of Polyvagal Theory is that it teaches you that your nervous system isn’t broken—it’s just doing its best to keep you safe. The key is learning to recognize what state you’re in and knowing you have tools to help shift out of anxiety and back into calm. It’s like learning to ride the waves instead of getting knocked over by them.
So next time your anxiety shows up uninvited (again), remember—you’ve got this. Your nervous system might be sounding the alarm, but you have the power to remind it that everything’s okay. With a little help from Polyvagal Theory, you can calm the chaos and get back to living your life.
Anxiety doesn’t get the final word. You do.