Terms & Definitions · Theories
Polyvagal Theory
In short: a theory about the nervous system that says we have three basic “states”: feeling safe and connected, getting ready to fight or run, and shutting down. It is very popular in trauma therapy, and also much debated by scientists.
What is it?
Polyvagal Theory was developed by Stephen Porges, a scientist who studies the body and brain, starting in the 1990s. “Poly” means “many,” and “vagal” refers to the vagus nerve, a long nerve that runs from the brain down to the heart, lungs and stomach.
According to the theory, the nervous system is always quietly checking whether we are safe or in danger, without us thinking about it. Porges calls this neuroception.
The three states
The theory describes three states, often pictured like a ladder:
- Safe and social (ventral vagal): you feel calm, can connect with people, talk, laugh, and think clearly.
- Fight or flight (sympathetic): your heart races and your body gets ready to fight or run.
- Shut down (dorsal vagal): when danger feels too big to escape, the body may freeze, collapse, go numb, or feel far away. The theory links this state to dissociation.
How is it used?
Many trauma therapists use Polyvagal ideas to help people understand their reactions. For example, freezing or going numb during abuse wasn’t a choice or a weakness; the body was trying to survive. Therapists may help people notice which “state” they are in and use things like calm voices, breathing, music, or safe people to move back toward feeling safe.
Many people find this way of thinking takes away shame.
The debate
Polyvagal Theory is popular, but many scientists who study the nervous system say parts of it don’t match the research. Some argue that the way the theory describes how the vagus nerve works, and how it evolved, isn’t accurate. Porges and his supporters disagree.
Some people find the ideas helpful as a simple picture of how the body reacts to danger, even if the science underneath is still argued about. It’s worth knowing that this is a theory still under debate, not settled fact.
Polyvagal Theory and DID
Many people with DID say the “shut down” state matches their experience of dissociating: feeling far away, numb, or frozen. Some therapists use the three states to help systems notice when they are moving toward shutdown, and to find ways to feel safe again.
Related terms
- DBR (Deep Brain Reorienting)
- Window of Tolerance
- Hyperarousal and Hypoarousal
- Grounding
A note about theories
The therapies and theories about trauma and DID are ideas that researchers are still studying and arguing about. None of them are proven facts. What works for one person may not work for another. Please take the time to read about any therapy yourself, ask questions, and decide what feels right for you.
Sources
Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. W. W. Norton.
Grossman, P. (2023). Fundamental challenges and likely refutations of the five basic premises of the polyvagal theory. Biological Psychology, 180, 108589.
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