How Polyvagal Theory explains why we do what we do.
By Lindsay Ryan, Registered Psychotherapist (Qualifying)
Do you ever have that experience where you know that your reaction may not fit the situation? Maybe your mind is telling you that you know better, but you still feel anxious, unsafe, or unhappy.
Maybe you have even been to therapy before and you have already done the work of challenging your automatic thoughts or reframing ways of thinking but you still feel a lot of discomfort. It can feel really discouraging to know that you have put in all this work and effort but maybe you aren’t seeing the kinds of results you want because you are still experiencing symptoms. If this sounds familiar, I invite you to learn about polyvagal theory.
Our Reptilian and Mammalian Brain
Polyvagal theory is rooted in the concept of how humans have developed throughout evolution, starting from that single reptilian ancestor (about 320 million years ago) and proceeding through the evolutionary tree to mammal and eventually human. Polyvagal theory suggests that our nervous system helps us to adapt to our surroundings and is responsible for mediating our behavioural responses. It says that we still have basic and instinctual responses that are based on that reptilian brain. These can be our first responses when we are faced with a threat. Think about how fast a frog might leap from its place if it suspects a threat. Sometimes we have responses that are just as quick when we experience a threat. Sometimes we call this a freeze response because our bodies may shut down or feel numb. In this state it is common to feel helpless, trapped, or depressed.
We also have a mammalian part of our brain which developed later. Polyvagal theory says the mammalian brain is responsible for things like co-regulation which means that how one mammal acts effects another. Think about the mammals you have interacted with, pets such as dogs and cats are a good example of how the mammalian brain works. When there is a suspected threat mammals may look to cues from other mammals to determine if the threat is real. There may be some nonverbal or verbal communication about what to do. Imagine the case of a trained dog - their response to a threat may be mitigated by their owner’s commands. Our mammalian brain is responsible for our flight or fight responses and feelings of anger, or anxiety. The mammalian brain wants to act but also seeks coregulation from other mammals.
Humans also have another part of their brain that developed last. It is the part of our brain that allows us to feel safe and connected to other people and supports social engagement. It is referred to as our ventral vagal system.
So why does this matter?
Sometimes we can know something to be true from an intellectual perspective, but our body is still in one of the stress responses. For example, during a thunderstorm someone can know that they are safe inside their home but still feel “on-edge” by the lightening and thunder. Is there something like that in your life? Do you still have a stress response or uncomfortable feelings that are left over from a threat that is already gone? Maybe you even processed your feelings or a life event in therapy but when a similar situation comes up again you have a reaction that seems out of place or bigger than it should be.
If you answered yes, then you may want to consider a therapy modality that incorporates the nervous system. Many therapists can bring skills in your work together that can be helpful for addressing the nervous system and rebuilding a relationship with your body so that what you know to be true in your mind will also feel true in your body. It doesn’t mean you will never feel anxious or angry or depressed again. We are built to have these kinds of feelings. But it does mean that you may start to have behavioural responses and feelings that match with the situation.
The information presented in this article is based on a workshop offered by Steven Porges. Autism Interventions through the Lens of Polyvagal Theory: Improve Social Engagement, Increase Emotional Regulation, and Reduce Anxiety. April 20, 2023
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