Nervous System Regulation and Polyvagal-Inspired Yoga

At the core of our well-being is the ability to regulate our nervous system. It’s what allows us to move through life feeling grounded, balanced, and connected to ourselves and others. But when we’ve experienced stress, burnout or trauma, this regulation can become disrupted, making it challenging to return to a state of calm or feel safe in our own body.

So, how does nervous system regulation work?

Our nervous system is constantly scanning for cues of safety or danger, and it responds accordingly. Ideally, it moves fluidly between states of alertness and relaxation, but when we’re faced with overwhelming stress or trauma, these states can become stuck. This is where the Polyvagal Theory comes in.

Introducing the Polyvagal Theory

Developed by Dr. Stephen Porges, the Polyvagal Theory helps us understand how the nervous system responds to both safety and threat. According to this theory, our nervous system operates within three primary states, forming what’s called the “Polyvagal Ladder”:

1. Ventral Vagal (Safety and Connection): This is the state where we feel calm, engaged, and socially connected. We can rest, digest, and be present.

2. Sympathetic (Fight or Flight / Excitement, Joy): When we perceive danger or stress, our body activates into a fight-or-flight mode. This can manifest as anxiety, agitation, or heightened energy, but it can also bring positive excitement or motivation in safe contexts.

3. Dorsal Vagal (Shutdown and Disconnection): In the face of extreme stress or overwhelm, our system may shut down, leading to feelings of disconnection, numbness, or withdrawal. While this state can be protective in certain situations, staying stuck here can leave us feeling frozen and unable to engage.

Regulation is key.

Moving through these states with flexibility is crucial for mental, emotional, and physical well-being. When we become “stuck” in either the fight-or-flight (hyperarousal) or shutdown (hypoarousal) states, it can lead to chronic stress, anxiety, or even dissociation. Recognizing these states and learning techniques to shift between them is what builds resilience and restores balance.

How Polyvagal-Inspired Yoga Supports Regulation

This is where Polyvagal-Inspired Yoga becomes a powerful tool. It is not about revisiting or rehashing the events that caused trauma. Instead, it’s about creating a safe and supportive space where you can reconnect with your body and learn to regulate your nervous system.

Through gentle movement, breathwork, and mindful awareness, trauma-informed yoga allows you to:

• Recognize your nervous system states without judgment.

• Build resilience by moving from states of fight, flight, or freeze back to a place of safety and connection.

• Improve vagal tone, which supports the body’s ability to recover from stress more quickly.

• Develop a sense of empowerment, choice, and control over your own healing journey.

An Invitation to Come Home to Yourself

Polyvagal-Inspired Yoga works hand-in-hand with the Polyvagal Theory by giving you practical tools to navigate your nervous system with care. Every part of you is welcome here—whether you’re in a state of anxiety, shutdown, or connection. The practice is about meeting yourself where you are and gently guiding your body toward balance and safety.

Are you ready to explore how these practices can help you regulate your nervous system and find calm within? Dive deeper into the world of Polyvagal-Inspired Yoga and the Polyvagal Theory by joining me for a class, workshop or retreat. Empower yourself with the knowledge and tools to feel more connected to your body and grounded in your life.