The Polyvagal Theory: A Guide for Trauma Informed Breathwork
Our nervous system is astonishingly adaptable – it learns to keep us safe even in the most difficult circumstances. Sometimes, these survival strategies become less helpful over time, leaving us feeling stuck in patterns of stress, overwhelm, or disconnection. Polyvagal Theory, a framework that explores the impact of the vagus nerve on our emotional and physiological states, helps us understand these patterns, not as "brokenness," but as evidence of our body's incredible strength. This knowledge empowers breathwork facilitators to provide a compassionate, grounded space where clients can explore new options for regulation and well-being.
Section 1: A Polyvagal Primer
It's important to remember that none of the Polyvagal states are "bad." Each offers unique strengths and serves a vital purpose in our survival. The ventral vagal nurtures connection and creativity. The sympathetic system mobilizes us to rise to challenges. Even the dorsal vagal, though difficult, acts as a protective shutdown when other options seem impossible. The challenge arises when our systems become inflexible, unable to move fluidly between these states as needed.
The Ventral Vagal State: Connection
Imagine a state where you feel grounded, at peace, and open to the world. This is the domain of the ventral vagal nerve, a core part of our parasympathetic nervous system. It fosters a sense of safety and well-being, essential for healthy social interaction, creativity, and overall thriving. Feeling genuinely safe (not just telling yourself you are safe), both physically and emotionally, is key for accessing this state.
Physical Signs: Slow heart rate, easy breathing, good digestion. You might feel playful, curious, and emotionally expressive (Porges, 2011).
What It Does: The ventral vagal system supports positive relationships and healthy attachments (Dana, 2018). It helps us feel connected to others and ourselves. Think of it as the state that lets us enjoy a heartfelt conversation, cuddle with a loved one, or fully immerse ourselves in creative work.
Harm in Imbalance: If the ventral vagal is rarely 'online', we may struggle with social connection, feeling emotionally muted, or have difficulty finding joy and meaning.
The Sympathetic State: Energy with Purpose
Think of the sympathetic state as our internal gas pedal. It revs us up when we need to overcome a challenge, meet a deadline, or escape danger. This is the familiar fight-or-flight response in action.
Physical Signs: Increased heart rate and breathing, release of stress hormones like adrenaline. We might feel focused, alert, even a bit agitated (Porges, 2011).
What it Does: A well-functioning sympathetic system gives us the burst of energy needed, then lets us downshift when safe. Imagine needing to give a big presentation – focused energy and alertness are useful, but we want to relax afterward!
Harm in Imbalance: Chronic sympathetic activation (being constantly 'on edge') contributes to anxiety, burnout, and physical health issues (Rosenberg, 2019).
The Dorsal Vagal State: When Safety Feels Out of Reach
The dorsal vagal state represents a profound shutdown. It kicks in when our system perceives overwhelming threat, and neither fight nor flight seem possible. This is the body's last-ditch attempt for survival.
Physical Signs: Dramatically slowed heart rate, shallow breathing, numbness, dissociation, a sense of collapse (Porges, 2011).
What it Does: While distressing, this state aims to conserve energy and potentially avoid a predator's notice. It's NOT a sign of weakness or failure. Think of it like playing dead when facing an overwhelming threat – it's a survival strategy, not a choice.
Harm in Imbalance: Prolonged dorsal vagal dominance can cause feelings of hopelessness, difficulty concentrating, chronic fatigue, and even physical health problems (Dana, 2018).
Section 2: Growing Up Disconnected: The Impact on the Nervous System
Our earliest experiences profoundly shape our nervous system. Ideally, a child has caregivers who provide safety, attunement, and love. This helps build strong "wiring" within the ventral vagal system, setting the stage for a life where connection and calm feel accessible (Dana, 2018).
However, when these essential needs aren't met, whether due to neglect, abuse, or unpredictable environments, the nervous system adapts differently. A child learns that safety is unreliable and may default to either sympathetic (constant vigilance) or dorsal vagal (shutdown) as their primary modes.
This isn't about blame or a character flaw. It's about the extraordinary adaptability of the human body, doing its best under difficult circumstances. Understanding this foundation is essential for breathwork facilitators to provide compassionate, trauma-informed care.
The Sympathetic/Dorsal Vagal Loop: Living on a High-Low Rollercoaster
Imagine a nervous system that's always scanning for danger. Any perceived threat, no matter how minor, throws someone into hyperarousal. But, because fight or flight don't resolve the situation, their system eventually crashes into the dorsal vagal state of shutdown and despair. This might look like a cycle of outbursts followed by withdrawal, feeling on edge then numb.
This is Adaptation, Not Choice
It's crucial to understand that this isn't a person being "difficult." Their body learned the only way it knew how to survive in a world that felt unsafe. These nervous system patterns become deeply ingrained, even if the original threats are no longer present.
The Impact of Unmet Needs
People who grew up with primarily sympathetic/dorsal vagal experiences may struggle with:
Difficulty building trust and healthy relationships
Feeling emotionally overwhelmed or shut down
Chronic anxiety, fatigue, or physical health issues
Feeling disconnected from their own bodies and emotions
Section 3: Breathwork, Polyvagal Theory, and the Client Experience
Breathwork offers a powerful window into our nervous system's current patterns. Understanding the Polyvagal States helps facilitators interpret what they're seeing and tailor their approach accordingly.
Possible Manifestations in Clients
Hyperarousal: Difficulty relaxing, feeling overwhelmed by sensations, tightness or panic, even with seemingly gentle techniques. This might indicate a system accustomed to high-alert states.
Sudden Shifts: A seeming calm may suddenly break into anxiety, tears, or dissociation. This could mean a temporary ventral vagal 'window' has closed, and familiar sympathetic/dorsal patterns returned.
Resistance or Aversion: Deep belly breaths, which we usually associate with relaxation, may feel threatening for someone wired for hypervigilance or shutdown. Their nervous system hasn't learned to trust these sensations of ease.
Why Should You Care?
None of this is about “fixing” people. A client's responses to breathwork aren't a problem to be solved. They're valuable information revealing where their nervous system is accustomed to functioning. This perspective shifts us from "fixing" to meeting them where they are. It’s important to honour the wisdom of the body. These responses aren't a sign of failure on the client's (or facilitator's!) part. They're messages from a nervous system that has developed intelligent, if currently maladaptive, survival strategies.
Section 4: Supporting the Journey
Polyvagal understanding invites us into a partnership with the client's nervous system, offering support rather than imposing change.
Safety First: The Power of Choice
Offer multiple options: "Would you like to try this seated, or would lying down feel more comfortable?"
Encourage adjustments: "You can slow the pace, or even take a break from the active breathing if you need to."
Validate the experience: "That sounds intense. It's okay to shift your focus to just feeling your feet on the ground".
Grounding Techniques: Expand Your Toolkit
Movement: Gentle rocking, swaying, or placing a hand over the heart can soothe a system on edge.
Sound: Humming or toning can engage the ventral vagus and offer a sense of release.
Sensory Anchors: The weight of a blanket, the feel of a smooth stone, can bring focus back to the present.
Co-Regulation: Your Presence as a Resource
Your own regulated state is contagious. Breathe steadily alongside the client, offer clear but gentle instructions.
Hold space for intensity: Avoid rushing to 'fix' discomfort. A simple, "I'm right here with you," validates their experience.
The Importance of Explicit Consent
Touch, even with the best of intentions, can be a potential trigger for someone with a dysregulated nervous system. Always ask for clear consent before offering any hands-on adjustments or assists.
Provide options: "Would it be helpful if I placed a hand on your back for support?"
Respect boundaries: A client may consent at one point, then change their mind later. Continuously checking in shows you honor their experience.
By making consent a central part of your practice, you reinforce a client's sense of agency and bodily autonomy. This is crucial in cultivating a safe, healing environment for those whose nervous systems may have learned to distrust touch.
Collaboration and Referral
Breathwork may unlock deep-seated patterns. Clients with consistent overwhelm may benefit from trauma-informed therapy alongside breathwork.
Knowing your scope empowers you to truly serve your clients.
Remember, you're not erasing years of nervous system patterning in one session. You're planting seeds: of safety, choice, and the possibility that their body can feel different. That in itself is a profound gift. Incorporating a Polyvagal lens enhances the depth and responsibility of breathwork practice. It reminds us that we're not just working with lungs and respiratory patterns, but with the profound survival mechanisms of the nervous system. A dysregulated system is not a broken one. It learned incredible strategies to survive, and it holds the potential to find new, healthier balance. Breathwork, with compassion and understanding, can be part of that healing process.
References
Dana, D. (2018). The polyvagal theory in therapy: Engaging the rhythm of regulation. W.W. Norton & Company.
Porges, S. W. (2011). The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. Norton & Company.
Rosenberg, S. T. (2019). Accessing the healing power of the vagus nerve: Self-exercises for anxiety, depression, trauma, and autism. North Atlantic Books.
Van der Kolk, B. A. (2014). The body keeps the score: Brain, mind, and body in the healing of trauma. Penguin Books.
Levine, P. A. (1997). Waking the tiger: Healing trauma. North Atlantic Books.
