Let’s talk Polyvagal Theory. This theory was developed by Stephen Porges and has been studied and discussed by people such as Deb Dana and @justinlmft . Polyvagal theory lays out a framework involving three autonomic nervous system (ANS) states, as shown in the graphic above. So, what do you do when you drop down the ladder into sympathetic or dorsal vagal arousal? Deb Dana discusses “the four R’s” of restoring connection. 1. Recognize your autonomic state. Observe your physiological reaction (what your body is doing - are your palms sweaty? Muscles tense? Heart beating fast?), so you can move from neuroception (physiological detection of a threat) to perception (conscious acknowledgement). 2. Respect the adaptive response. Understand that your immediate physiological response is not your brain making a conscious choice, rather your body trying to keep you safe. 3. Regulate or co-regulate into a ventral vagal state. After to initial physiological response has passed, you can work to once again bring yourself into your ventral vagal (safe and social) state. Seek social support, or co-regulation, if you need an extra boost. 4. Re-story or re-frame. The stories we tell ourselves about the “why” of feelings or reactions can keep us stuck in a near constant defensive state. By re-writing the narrative, you can move out of a defensive state into ventral vagal once again.
(Graphic is from HERE)