Polyvagal Theory by Stephen Porges

Polyvagal Theory, developed by Dr. Stephen Porges, offers a powerful lens for understanding how our nervous system constantly scans for cues of safety or threat - a process called neuroception. At the center of this theory is the vagus nerve, a major communication highway between the brain, body, and organs, especially those linked to emotion and survival.

Porges introduced the idea that our autonomic nervous system (ANS) doesn’t just flip between "on" and "off" - instead, it operates through three distinct pathways, each with its own function:

→ Ventral Vagal Pathway - This is the most evolved branch, responsible for social engagement, calm, connection, and regulation. When active, we feel safe, grounded, and able to relate openly to others.

→ Sympathetic Nervous System - This system mobilizes the body into fight or flight when danger is detected. You might feel anxious, reactive, hypervigilant, or agitated in this state.

→ Dorsal Vagal Pathway - When the threat feels too overwhelming to fight or flee, the body may shut down into freeze, collapse, or dissociation. This can feel like numbness, fatigue, disconnection, or emotional withdrawal.

These three pathways function in a hierarchy, meaning the body prioritizes them based on how safe or unsafe it feels. Ideally, we spend most of our time in the ventral vagal state, but when threat is detected, we move into sympathetic arousal. If that fails to resolve the danger, we may drop into dorsal vagal shutdown.

Rather than being signs of weakness or dysfunction, these responses are intelligent survival strategies. Understanding them allows us to move from self-judgment into self-compassion - and to begin using tools to regulate and return to a state of connection and safety.