Polyvagal theory, developed by Dr. Stephen Porges in the 1990s, revolutionized our understanding of the autonomic nervous system (ANS) and its role in emotional and social regulation. This theory suggests that the ANS is composed of three branches rather than two: the sympathetic system, the parasympathetic (or vagal) system, and an evolutionarily older system that Porges calls the "dorsal vagal"(1).
The components of the nervous system according to the polyvagal theory
The sympathetic system : Often referred to as the “fight or flight” response, it prepares the body for action in the event of a threat.
The ventral parasympathetic system : this new circuit, unique to mammals, promotes a state of calm and allows positive social interactions, by activating what Porges calls the “ventral vagus nerve”.
The dorsal parasympathetic system : this is the most primitive, managing states of distress where individuals can find themselves in a state of “frozen” or dissociation.
Functioning and impact on well-being
Polyvagal theory explains how these systems interact to influence our reactivity to stress, our ability to connect with others, and our ability to feel safe. When the ventral vagal system is activated, it promotes relaxation and a reduction in inflammatory responses, improving our overall well-being(2)
Therapeutic applications
The implications of polyvagal theory for therapy are vast. It serves as the basis for various therapeutic approaches aimed at regulating the ANS to treat anxiety, depression, and even post-traumatic stress disorder (PTSD). For example, techniques like talk therapy or cognitive behavioral therapy can be optimized by a better understanding of this dynamic(3)
Breathwork and polyvagal system
Breathwork is one of the simplest and direct approaches to regulating the nervous system based on its understanding according to the polyvagal theory. Indeed, we will use conscious breathing techniques to directly influence the ventral vagal system, thus promoting relaxation and emotional resilience. By exploring breathwork, we can not only strengthen our ability to regulate the ANS but also improve our overall well-being.
Conclusion
Polyvagal theory provides an enriching framework for understanding the complexity of our nervous system and its effects on our mental and physical health. By integrating practices like breathwork, we can take a more active role in managing our well-being, setting the stage for more in-depth discussions of these practices in a future article.
References :
Porges, S.W. (1995). Orienting in a defensive world: Mammalian modifications of our evolutionary heritage. A Polyvagal Theory. Psychophysiology, 32(4), 301-318.
Carter, C.S., & Porges, S.W. (2013). The biochemistry of love: an oxytocin hypothesis. EMBO reports, 14(1), 12-16.
Levine, P. A. (2010). In an unspoken voice: How the body releases trauma and restores goodness. North Atlantic Books.
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