The Science of Feeling Secure and Connected
Polyvagal Theory provides a neurophysiological basis for understanding our stress and relaxation responses. Research, including Porges’ seminal works, delineates how our nervous system is governed by the vagus nerve, the key component of the parasympathetic nervous system. The “Polyvagal ladder,” a metaphor for the hierarchy of our nervous system, responses, offers a model for identifying and influencing our state of arousal, so we can take action to feel calm and connected.
Strategies Inspired by Research for a Balanced Festive Season
1.Engage Your Social Nervous System (Top of the Ladder):
Research suggests that safe, positive social interactions activate the ventral vagal complex, promoting feelings of safety and relaxation. During festive interactions, be sure to minnimise interactions with people who you know are triggering for you! Often people want to connect with old family and friends, but too much time with certain people is not good for our wellbeing. We suggest, perhaps meeting at a park or café, rather than inviting these people to your home. Be sure to schedule in time with those people you feel safe and supported with.
2.Recognise Fight or Flight (Middle of the Ladder):
The sympathetic nervous system’s activation can lead to anxiety or irritability. Awareness of this state, informed by research on stress responses, allows for us to intervene and change our physiological response. There is a bidirectional relationship between mind and body, so when we take a deep breath, go for a walk or practice yoga that movement brings us out of fight or flight and back to rest and digest (calm and connected). What helps? Booking your yoga classes in advance, check out the timetable here, or the events page here. You can even bring your kids to Family Yoga or Kids Yoga so they can learn this skill too!
3.Address Freeze Responses (Bottom of the Ladder):
When overwhelmed, the dorsal vagal complex can induce a shutdown response. Research in trauma-informed practices emphasises the importance of recognising and gently countering this state. Grounding techniques, such as mindfulness and deep breathing exercises, can assist in reactivating the social engagement system. Maybe there is someone who gives a good hug, have a nice long hug (20 seconds+) and your body will start to create oxytocin!
The Polyvagal Ladder
To do this we need to be “well resourced”. That means we need to have a toolkit of techniques and practices we can draw on when we are in freeze/shutdown or fight and flight. Here are some research based suggestions:
Moving up and down the Polyvagal Ladder
Self-Compassion: Studies underscore the importance of self-compassion in maintaining well-being. Read our blog on self compassion.
Mindful Breathing: Research by Porges and others shows that deep, slow breathing can stimulate the vagus nerve and promote relaxation. Incorporate mindful breathing into your daily routine and maybe even try chanting or singing?
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Healthy Boundaries: Psychological research advocates for the importance of setting and respecting personal boundaries to reduce stress and promote well-being. Need more help on boundaries? Read our blog about the Why and How of Boundaries.
Communal Support: Engage with community and social support, as numerous studies have linked social connectedness with lower levels of stress and higher resilience. Join us for one of our events – like Beach Yoga! More info here.
By integrating these research-based strategies into your festive season, you can better navigate the joys and demands of the end of the year. Want to know more about Polyvagal Theory? Email info@yogaspace.com.au to make sure you are on the waitlist for our June long weekend Polyvagal Retreat!
Warmly,
Jean and Rob