Applying polyvagal theory to your meditation practice
The polyvagal theory is a concept recently developed by psychiatrist Stephen Porges that explains the parts of our nervous system and how they deal with stressful situations. Essentially, he says that our bodies respond to experiences in three ways: fight or flight, immobilization, and tranquility (or our normal, peaceful state).
Defining the three reactions
is the response of our sympathetic nervous system when it senses danger. This danger can be a real threat or even an imagined threat can trigger activation of the fight or flight response. However, the other two responses – the relaxation response and the immobilization response – are both feelings of calm evoked by the parasympathetic nervous system. This system has an important nerve, the so-called vagus nerve. It consists of two parts: the dorsal (back) and the ventral (front). As a means of calming the body, the dorsal side causes our body to shut down when we experience something traumatic, this is the freeze response.
The ventral side of the vagus nerve, on the other hand, is the part that produces feelings of calm and safety, the so-called relaxation response. IIntentionally activating the vagus nerve has the potential to create feelings of safety and deep relaxation and help overcome trauma, anxiety, stress and even healing inflammation in the body.
Activation of the vagus nerve
Find a safe place
Find your safe place. Contrary to popular belief, you don’t have to be in a Zen garden (although studies do show that fresh air helps calm the body). When choosing a place to meditate, simply find a comfortable place in your home where you feel safe. This could be anything from your bedroom surrounded by photos of your family, or the kitchen while you wait for your cake to be baked. The most important thing is that you feel safest wherever you are. It can also help to create a sacred space in your home, your meditation sanctuary, where you can meditate regularly.
Connect with other people
In addition to your environment, you can also find safety by being surrounded by other people. This feeling of connection also stimulates your parasympathetic nervous system, helping your body to relax. To this end, you may want to participate in community sessions, meditation classes, or even spiritual retreats. Try to connect with fellow practitioners. There’s a big community out there.
If you can’t be with others physically, you can also visualize yourself surrounded by friends, family, and even spiritual beings. Imagine yourself surrounded and meditating with a supportive community of spiritual allies can help you feel connected.
Relax your facial muscles
This is a meditation trick that many people don’t know about. As described in Chad Foreman’s article on
how a simple smile can relax your entire body
. Due to the close connection between facial nerves and the vagus nerve, by simply relaxing your facial muscles you can immediately achieve a state of calm.
Deep breathing
Aside from feelings of security, another thing that can stimulate the vagus nerve is calming your system with some deep breathing exercises known as breathwork. Breathwork is extremely popular at the moment and the polyvagal theory explains why it eliminates stress and activates deep relaxation states so effectively. I highly recommend The Way of Meditation course
The art of breathing .
To sing or hum
Chanting Om has also been shown to activate the vagus nerve. You can just hum or sing, both work well. Singing with a group is an incredible experience because the sound resonates throughout the room and it is easier to fully surrender and connect with the practice. The polyvagal theory explains why this age-old practice creates such deep states of relaxation and bliss.
Disconnect from thoughts
Often it’s stressful thoughts of worry and anxiety that keep you in a constant state of ‘fight or flight’, which is the opposite of the relaxation response activated through the vagus nerve. Learning meditation techniques like mindfulness can help you detach from thoughts and give your nervous system a break and a chance to reset to a new normal where you can maintain a sense of ease. TOther techniques mentioned above, such as deep breathing and chanting, can also help you detach from thoughts and achieve similar results.
Written by Reese Jones