Polyvagal Theory and IFS Therapy: How the Nervous System Affects Life and Therapy

Have you ever experienced that your emotional reactions seem uncontrollable and disproportionate to the situation?

Maybe you regularly feel stress, anxiety, or even physical reactions like sudden changes in blood pressure, sleep problems, chronic fatigue, even if it’s not logically explainable? These unpleasant situations, if they occur repeatedly, may indicate a dysregulation of your nervous system—a state in which it cannot flexibly adapt to various life challenges.

💡According to polyvagal theory, the nervous system is constantly scanning📡 the environment and your body (neuroception) to determine whether a situation is safe, unsafe, or life-threatening. This happens at a subconscious level, autonomously and imperceptibly to our conscious processes, determining our nervous system’s response to a particular situation. It’s like a “background mode” that is always working, influencing how we feel and react in the world💡

Polyvagal theory distinguishes three main nervous system responses:

Ventral vagal state🤗🤝: Activates when we feel safe and connected with others. It’s the state where we can relax, breathe easily, and enjoy life. In this state, we are calm, social, and emotionally stable. We feel safe in relationships, able to be open and creative. In a therapeutic context, this state is considered optimal for fostering improvement.

Sympathetic state😠🏃: Activates when we perceive threats. It’s like an alarm button alerting us to danger, which can be real or imagined. The body mobilizes to fight or flee. Although this state is crucial for survival, if it becomes chronic, it can cause severe emotional and physical consequences. Imagine the “alarm button” constantly ringing, even when there is no real danger—that leads to physical and emotional exhaustion.

Dorsal vagal state😔❄️: This state is activated when we perceive a situation as hopeless and life-threatening. When fighting or fleeing seems impossible, the nervous system switches to a “shut-down” mode to protect us from unbearable pain. It triggers a collapse or disconnect response, serving as a last resort for survival. There may be difficulties connecting with emotions, lack of energy, feelings of alienation, and depression. When chronically activated, this state can be very severe and limiting.

Getting stuck in the sympathetic (fight or flight)😠🏃 or dorsal vagal😔🌫️❄️ state often leads to suffering and various psychological and physical symptoms for which people seek help.

Symptoms That Indicate Nervous System Dysregulation

Emotional Symptoms:

Anxiety and panic attacks: Constant feeling of unease, palpitations, shortness of breath.
Depression: Persistent sadness, loss of interest in daily activities.
Irritability and anger outbursts: Excessive reactions to small triggers, difficulty controlling anger.
Nightmares and sleep disturbances: Frequent awakenings, inability to fall or stay asleep.

Physical Symptoms:

Rapid changes in blood pressure: Sudden spikes or drops in blood pressure, dizziness.
Heart palpitations and tachycardia: Accelerated heartbeat, irregular heart rhythm.
Excessive sweating: Sweating without physical exertion or high temperature.
Chronic fatigue: Persistent lack of energy, even after rest.
Digestive issues: Stomach pain, nausea, intestinal problems.
Muscle tension and pain: Headaches, back pain, neck stiffness.
Breathing difficulties: Shortness of breath, feeling like you can’t take a deep breath.
Lowered immunity: Frequent colds or other illnesses.

Behavioral Symptoms:

Procrastination and lack of motivation: Difficulty starting or finishing tasks.
Addictions: Excessive use of alcohol, drugs, food, or technology.
Social isolation: Desire to avoid social situations, difficulty maintaining relationships.
Impulsive behavior: Rash decisions, risky actions.

How Does Nervous System Dysregulation Affect Our Lives?

Nervous system dysregulation can lead to:

Relationship problems: Difficulty getting along with family, friends, or colleagues because of feeling defensive, irritable, or emotionally distant.
Work and academic challenges: Reduced concentration, lower performance, difficulty staying focused and reaching goals due to intense anxiety or complete detachment.
Low self-esteem: Constant self-criticism, feelings of worthlessness, the sense that nothing works out, and that we are somehow defective.
Physical health issues: Increased risk of heart disease, diabetes, and other chronic illnesses, along with the previously mentioned various daily physical symptoms (chronic fatigue, blood pressure problems, sleep disturbances, various pains, breathing difficulties, reduced immunity) because the body suffers from chronic stress over the long term.

Polyvagal Theory in Therapy

Polyvagal theory is not a therapy method by itself, but it provides a crucial framework for therapeutic work. Deb Dana, who adapted this theory for therapy, describes it as follows: “Polyvagal theory is the science of feeling safe enough to fall in love with life and take the risks of living.” This theory helps create a structured approach in therapy that can significantly improve therapeutic outcomes.

The core idea of polyvagal theory is that the functioning of the nervous system can be shifted toward greater flexibility and resilience, helping individuals move out of “survival” or “trauma” modes. By developing a more flexible and resilient nervous system, it’s possible to enhance one’s vitality and overall quality of life.

Internal Family Systems (IFS Therapy) and Polyvagal Theory

🔗IFS is one therapy method that aligns perfectly with the principles of polyvagal theory. This approach focuses on harmonizing the different parts of our psyche, especially those that feel hurt or threatened.

How It Works:

The Psyche’s Center “Self”: Our internal core that is compassionate, curious, and calm...
“Protective Parts”: Those that try to shield us from pain, often triggering fight, flight, or freeze responses.
The Therapist’s Role: To help the client reconnect with the Psyche’s Center “Self,” facilitating nervous system regulation and emotional healing.

A polyvagally informed IFS therapy integrates body and mind work to restore the nervous system’s flexibility. It helps:

Regulate nervous system states: Using somatic techniques like breathing exercises, mindfulness, and body awareness.
Explore and heal trauma: Accessing deeper emotions and memories in a safe environment.
Develop emotional resilience: Strengthening the Psyche’s Center “Self” and harmonizing the parts of the psyche.

Practical Steps for Nervous System Regulation

Breathing techniques💨: Deep, rhythmic breathing activates the ventral vagal state and stabilizes blood pressure.
Mindfulness practice🧘‍♀️: Focusing on the present moment helps reduce anxiety and regulate physical responses.
Physical activities🚶‍♀️🧘‍♂️🌳: Regular movement, such as walks in nature or yoga, lowers stress hormone levels and improves cardiovascular health.
Social support🤗🤝💞: Quality time with loved ones, as well as support and growth groups, strengthens the sense of safety and positively influences the nervous system.
Artistic expression🎨🎵✍️: Drawing, music, or writing help express and process emotions, promoting nervous system regulation.
Healthy lifestyle 🥗😴🏞️: A balanced diet, sufficient sleep, and stress reduction positively affect both emotional and physical health.

How a Polyvagally Informed IFS Therapist Can Help You

It’s a holistic therapeutic approach, combining the body and mind:

A safe and supportive environment: Nonjudgmental acceptance.
Help in understanding your nervous system states: Recognize and regulate emotions and physical reactions.
Facilitates connection with your Psyche’s Center “Self”: Develop inner self-awareness that leads to balance and self-confidence.
Supports you on your path to healing: Processing past traumas and learning healthier behavioral patterns.
Provides practical tools: Teaching techniques that help you regulate your nervous system.

💡If what you’ve read resonates with you, sign up for a free consultation! 📞

Polyvagal theory, developed in the 1990s by Stephen W. Porges, can be viewed as a new understanding of how the human autonomic nervous system responds to stress and threat.

One of the key insights of this theory is that human suffering and psychological difficulties are related to the nervous system’s inability to regulate its states. This is called nervous system dysregulation, and it manifests as the inability to transition between different nervous system modes in a healthy and flexible way (becoming “stuck”).