Polyvagal Theory and Anxiety
Polyvagal Theory offers a way of understanding how our nervous system responds to stress. It explains why we sometimes feel anxious and unable to think clearly, even when there is no obvious danger. For many people, discovering Polyvagal Theory brings a sense of relief - it shows that these anxious reactions are not personal failures or weaknesses, but natural survival responses that can be understood and gently reshaped.
The vagus nerve is one of the longest nerves in the body. It connects the brain with the heart, lungs, digestive system and many other organs. Around 80% of the information travelling along the vagus nerve goes from the body to the brain. This means that our emotional state is strongly influenced by what is happening in our body. We don't simply “think” ourselves into feeling anxious or calm - our body often leads the way. Polyvagal Theory helps us understand this mind-body connection in a deeper, more compassionate way.
The autonomic nervous system has been described as having two parts: the sympathetic system (responsible for fight-or-flight) and the parasympathetic system (responsible for rest-and-digest). The parasympathetic system itself has two branches—the ventral vagal system and the dorsal vagal system, each linked to different emotional and bodily states.
When we feel safe, we are in the ventral vagal state when our nervous system is regulated and we feel grounded. We might notice we breathe more easily and feel more present. This is the state where healing, reflection and meaningful conversation can happen. In psychotherapy, helping clients connect with this state is an important part of the work.
When our body senses danger, it activates the sympathetic system, moving us into fight-or-flight. This is an automatic survival response designed to protect us. Our heart rate increases, our breathing becomes shallow and our muscles tense leading to feelings of anxiety and restlessness. Although uncomfortable, this response is normal and protective. However, when the sympathetic system is activated too, it can lead to chronic stress and anxiety.
If the nervous system perceives a situation is too overwhelming or impossible to escape, it may move into the dorsal vagal state - the oldest part of the nervous system in evolutionary terms - the state of shutdown, immobility and collapse. People feel numb, disconnected, hopeless, fatigued or “far away” from themselves. This is also a survival response: the body’s way of protecting itself when fight-or-flight is not possible. However, when dorsal vagal activation becomes chronic, it can contribute to depression and burnout.
A central idea in Polyvagal Theory is neuroception - the body’s unconscious ability to detect cues of safety or danger. Neuroception constantly scans the environment, other people and our internal sensations. It often reacts quicker than our conscious mind. When neuroception picks up signs of safety - soft facial expressions, warm social cues, calming environments - it allows the ventral vagal system to come online. When it detects threat, whether real or misinterpreted, it shifts us into sympathetic or dorsal states. Past experiences, trauma and chronic stress can cause our neuroception to become overly sensitive, making safe situations feel unsafe. Therapy can help recalibrate this system over time.
For psychotherapy, Polyvagal Theory provides a helpful map for understanding clients’ emotional states. Instead of seeing anxiety, shutdown or overwhelm as “symptoms” to eliminate, we can understand them as the body’s attempts to protect. This perspective increases self-compassion. Therapists may use grounding exercises, breathwork and co-regulation to help clients shift towards greater nervous system stability.
The goal is not to avoid ever feeling stressed or shut down - that would be impossible. Instead, Polyvagal Theory helps people recognise when they are moving between these states and develop the capacity to return to regulation more easily. Over time, this increased flexibility can improve emotional resilience and create a greater sense of safety and connection in daily life.
In essence, Polyvagal Theory helps us understand ourselves in a kinder more holistic way. It shows that our nervous system is always trying to protect us, even when its responses feel confusing or painful. By learning to listen to our bodies, recognise our patterns and build regulation, we can move towards a calmer, more grounded way of being. For many clients, this knowledge becomes an empowering part of their therapeutic journey.