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

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

• Red: Activated  Monkey:  Fight and Flight  - The  panicked action state of the 'Sympathetic System'
• Green: Learning Human:  Rest and Digest - The calm and creative 'Parasympathetic  System'
• Grey: ​Immobile Lizard: Freeze - The helpless, numb, dissociative state of 'Dorsal Vagal System'

WINDOW OF TOLERANCE
A better way of considering it is to think of the green zone in the middle as a window of tolerance that you want to keep returning to and expanding through deliberate practice of dipping into the stretch zones either side. This is a nicer way of describing the Comfort Zone, Stretch Zones and Panic Zone. 

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. 

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.

Tuning in, whilst in the sun... what do I feel... What would I like to feel = Getting in touch with my needs

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Shifting state from Immobile Lizard State (Freeze / Hypoarousal)

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. I have put *** next to the ones I use.

1. Singing*** I love this one as it helps me feel good and is great breathing practice
2. Cold water to the face***! This is something I use a lot and can be combined well with...
3. Brushing teeth and flossing - refreshing and you’re using bilateral stimulation and dropping the jaw - this is a very primal way of reducing stress.
4. Cold shower/swim  - Pain is your friend here - Declare it "I love this!" Or if no access to the bathroom...
5. Just do some fast and deep breathing (Wim Hoff) otherwise known as Fire Breath
6. Admit what's up*** and use challenging, motivational words "Let's Go! Bring it on! Yeah! Fuck this!"  See my FLOW tool... I use this a lot! 
7. Stand up, Shake it out, with sound - Stretch and make sound, like an animal, or even better
8. Dance to music***, with sound
9. Go for a fast walk or jog***, in the fresh air - make it have a determined energy
10. Climb a tree***. do some press ups, pound your chest
11. Tense the whole body and relax (Progressive Muscle Relaxation)
12. Watch some fun, irreverent comedy *** (the danger for me is that this one can lead to procrastination an YouTube addiction!)
13. Rage to heavy music - scream swear words into a cushion or shout in the car
14. Have a vigorous workout*** - with sound - punch the fists
15. Do some intense or dynamic yoga*** (Vinyasa/Ashtanga)
16. Lie Down and move head from side to side: Recalibration exercise using neck/eyes
17. Bilateral Stimulation With Eyes - EMDR - Follow your finger with your eyes all around, left right, rolling around, then back and forth, ending with your eyes up. Studies on Trauma patients show that this side-to-side movement neutralizes the initial traumatic event, gets it unstuck, and can create immediate relief from PTSD. I personally think its more appropriate in a therapeutic 1:1 setting. 

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!

Activating with a swim

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Shifting from Activated Monkey State (Fight/Flight / Hyperarousal)

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 (*** = I use them):

1. Humming! ***I love it! Slows things down and is peaceful. 
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) Again this is FLOW
4. Self Tapping (EFT Technique) with self loving words -  Tapping on acupressure points in the body to stimulate those positive brain wave frequencies (delta waves) and activating serotonin and dopamine. 
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)
11. Havening: basically hugging and rubbing yourself  - There are nerve endings right under the surface of your skin cells on the upper body. When you apply pressure there, it creates delta waves in the brain (the same brain waves during deep REM sleep) and it slows the beta wave pattern down. That’s why hugs are so important! Give yourself one, or give someone else a hug who needs it as well.

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. 

De-activating with rest and tea and stroking the dog

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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. ​

But wait...are there four zones?
I found this and realised the  yellow zone is very familiar...
​https://www.pontelandprimary.co.uk/mental-health-wellbeing/zones-of-regulation/
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