The Polyvagal Path: Understanding Your Nervous System and Trauma

Healing from trauma is not just a matter of changing thoughts or behaviors—it starts deep within the body. In The Trauma Monster, Barb Dorrington introduces readers to the Polyvagal Theory, a groundbreaking framework that helps explain how our nervous system reacts to stress, fear, and trauma.

Developed by Dr. Stephen Porges, the Polyvagal Theory provides a new lens through which we can understand our emotional responses. It explains how our autonomic nervous system (ANS) constantly scans for safety or danger and adapts our behavior accordingly. Trauma can disrupt this system, leaving us stuck in fight, flight, or freeze states.

Understanding this theory can be a game-changer for trauma survivors, offering both validation and tools for regulation.

The Three States of the Nervous System

1. Ventral Vagal (Safe and Social): This is the ideal state—calm, connected, and engaged. You feel present, grounded, and capable of interacting with the world.

2. Sympathetic (Fight or Flight): Your system perceives danger. You might feel anxious, angry, overwhelmed, or panicked. Your body is mobilized for action.

3. Dorsal Vagal (Shutdown or Freeze): If the threat feels inescapable, your body may shut down. You feel numb, disconnected, hopeless, or paralyzed.

How Trauma Affects the System After trauma, the nervous system can become over-sensitive, perceiving danger where there is none. You may find yourself overreacting to small triggers or feeling numb and withdrawn when overwhelmed. The good news? With awareness and practice, you can learn to shift your state.

Tools for Regulation Barb Dorrington suggests several ways to bring the nervous system back into balance:

· Glimmers: These are tiny moments of safety, calm, or joy (like hearing birds sing or feeling sunlight). They cue your system that you’re safe.

· Breathing Exercises: Slow, deep breaths signal the body to relax.

· Grounding Techniques: Focus on your senses—what you can see, hear, smell, taste, and touch—to anchor yourself in the present.

· Movement: Gentle exercise, stretching, or walking can help release tension and return you to a ventral vagal state.

· Connection: Safe, supportive relationships are essential for regulation. Even brief moments of eye contact, touch, or shared laughter can shift your nervous system.

The Trauma Monster reminds us that trauma recovery is not linear—but it is possible. Understanding how your body works and learning to listen to your nervous system can help you regain control, regulate emotions, and find your way back to safety and connection.

Your nervous system isn’t broken—it’s trying to protect you. With tools, compassion, and practice, you can guide it gently home.