Polyvagal Theory Exercises: Benefits and Examples

Polyvagal Theory Exercises: Benefits and Examples

When a person endures trauma, whether from a singular, intense event or repeated or prolonged trauma, their body experiences physiological changes. These changes can affect their reactions and responses in situations throughout their lives. Polyvagal theory exercises attempt to restructure the mind-body reactions that occur due to this trauma.

How Do Polyvagal Theory Exercises Work?

Experiencing long-term trauma exposes the nervous system to excessive stress hormones, resulting in physiological damage that may impact future responses to situations.

Key Takeaways

There are a variety of stress responses, some of which are more evolved than others

The Potential Benefits of Polyvagal Theory Exercises

The purpose of the exercises based on polyvagal theory is to help people change their fear responses from immobilization to action to social engagement.

Deep Breathing

Taking prolonged, deep breaths can soothe a person’s mind and body, reduce their heart rate, and lower cortisol levels.

Mindful Physical Activity

Mindfulness-based movements (MBM) have shown effectiveness in facilitating healing for many people, including those with cancer, because of their roots in polyvagal theory

Polyvagal Theory

It is based on the phylogenic or evolutionary development of the autonomic nervous system.

Social Engagement

Considered in the context of the well-known fight-flight-freeze model, the social engagement, or social communication, system is the newest and most evolved response to danger.5

Immobilization

Unlike mobilization, which is metabolically costly to the body, immobilization seeks to reduce metabolic demands in situations where there are few options for food or air.

Reminiscing on Pleasant Memories

These memories can stimulate a release of oxytocin, a feel-good hormone in the brain, to help calm and relax a person during a stressful situation

Playful Experiences

Strive to engage your own playful sides

Vocalizations

Humming, singing, and gargling cause vibrations in the vocal cords and eardrums, directly stimulating the vagus nerve.

Closed Exhalation

This is a different breathwork approach known as the Valsalva maneuver

Being in a Calm and Soothing Environment

When people perceive their environment as safe, their vagal motor pathways slow the heart rate and inhibit the SNS response.

Safe and Sound Protocol Sessions

SSP utilizes auditory cues to reduce stress, promote relaxation, and stimulate the social engagement system.

Mobilization

The well-known fight-or-flight response; the body taps into the sympathetic nervous system to face or run away from possible danger

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