Practices To Improve Polyvagal Tone

Polyvagal theory has become core in my teaching and practice, since researching Dr Porges ideas and then  through my trauma healing. It has helped me become more resilient. Here I share practical uses to improve  skill in switching states and finding balance. 

Polyvagal Theory: Three Nervous System States

 find the stuff on the internet needlessly complex. I'm going to simplify it. 
Imagine we have three states, or gears:

1. Learning Human: Rest and Digest - The calm and creative 'Parasympathetic  System'
2. Activated  Monkey:  Fight and Flight  - The  panicked action state of the 'Sympathetic System'
3.  Immobile Lizard: Freeze - The helpless, numb, dissociative state of 'Dorsal Vagal System'

AIM: FLEXIBILITY AND RESILIENCE
We are ultimately aiming for psychological and bodily flexibility. To be able to move between states, so we can be resilient to them when they come up. We cannot just stop them from appearing. They call it the autonomic nervous system for a reason. To become more flexible and resilient we can think of it like a muscle. Does our nervous system have good muscle tone or are we weak, because we are unpractised. Yes- it turns out there are many simple and effective practices which, if repeated, make us more agile and able to change our state more easily. 

NEUORCEPTION - MINDFULLY BECOME AWARE OF YOUR CURRENT STATE
But first you have to be AWARE of what state you are in. This is actually quite simple - tune in (mindfully) to the body and notice if you are activated into panicked action or frozen in immobile confusion and numbness. To do this however takes some skill. When we practice mindfulness we develop our nueroception -our ability to be aware and even name and describe our internal state.

Shifting state from Immobile Lizard State

OK so you've discovered you're stuck in indecision and confusion, immobile and static. What next?  I can numb out so often when I'm overwhelmed and so basically I've learned that in this state we need to MOVE and embrace some discomfort. Here are some ways to help you, starting with the easiest:

1. Lie Down and move head from side to side: Recalibration exercise using neck/eyes
2. Do some fast and deep breathing (Wim Hoff)
3. Admit what's up and use challenging, motivational words "Let's Go! Bring it on! Yeah! Fuck this!" 
4. Stand up, Shake it out, with sound - Stretch and make sound, like an animal
5. Dance to music, with sound
6. Go for a fast walk or jog, in the fresh air - make it have a determined energy
7. Climb a tree. do some press ups, pound your chest
8. Tense the whole body and relax (Progressive Muscle Relaxation)
9. Watch some fun, irreverent comedy 
10. Rage to heavy music - scream swear words into a cushion or shout in the car
11. Have a vigorous workout - with sound - punch the fists
12. Do some intense or dynamic yoga (Vinyasa/Ashtanga)
13. Cold shower/swim  - Pain is your friend here - Declare it "I love this!"

Don't: 

• Believe the inner critics judgements or helpless predictions - question them/alow them
• Get lost in distracting phone/ media - throw the phone away
• Sit and stare blankly at walls/ceiling - move, music, shake, now!
• Stay stuck indoors/in bed/on seat - go out!
• Browse the internet becoming lost in rabbit holes - get off it!

Shifting from Activated Monkey State

Once activated you may wish to crack on with work - great. Ideally we want to bring moderation to our action, not just use work to become another distraction from dealing with our internal state of stress. For people who are manic or workaholics this is particularly important (I can be like this). It is best to induce a state of calm learning so we can have an open mind as we move through our day. Calming things might include:

1. Humming! I love it!
2. Deep slow belly breaths, Slow, controlled out breaths, with gaps
3. Admit what your mind is thinking and say '...and that's ok... fuck it... no worries' (Journaling is good for this)
4. Self Tapping (EFT Technique) with self loving words
5. Meditation or napping - use comforting, positive words "It's OK, I'm OK. Ahhhh...."
6. Go for a SLOW, mindful walk - Stop, Look around, Observe something, Walk On. 
7. Gentle stretch (Yin Yoga / Yoga Nedra / Alexander Technique)
8. Read a book, to chilled music 
9. Bath, candles, self massage/pamper
10. Watch a feel good movie, or one that matches mood (not action)

Don't: 

• Get lost in 101 tasks - focus on one at a time
• Allow business to overtake you and stop you caring for your body and relationships - find balance
• Allow confusion to get you stuck between fight/flight - wrtite down what you are intending to do and be realisitic
• Browse the internet becoming lost in rabbit holes - get off the internet now!

The internet and information bombardment often sends us back down into a state of overwhelm and we find ourselves immobile, frozen and numb again. I often have to jump up, put music on and shake it off before settling again. 

Pro-active practices - prepare!

So we can be ready for this by developing our neuroception and building healthy habits into our lives. These are what I recommend:

1. Daily connection practice: meditation, yoga, and recalibration - I do about 20 minutes every morning 
2. Walking outside - get sunshine and fresh air daily, even if its just 10 minutes
3. Cold water exposure - choose a discomfort that works your vascular system
4. Exercise daily - even if it's only 20 minutes. Get your heartrate up and move the body! 
5. Sleep well - try and get a minimum of 7 hrs.
6. Eat real food, not too much - I try and eat less processed food and finish when I'm 80% full
7. Practice regular standing up from desk - I use Pomodoro technique to help me 

If you'd like help with this come on a group course in Emotional Resilience or work with me 1:1. ​