How we respond to and recover from the challenges of life is an indicator of our wellbeing and ability to learn and grow. It begs the question of how one faces the trials, tribulations, and traumas of life. Understanding the connection between our mind and body can play a crucial role in this process. This connection is deeply rooted in the Polyvagal Theory, developed by Dr. Stephen Porges, which elucidates the inextricable relationship between the nervous system, emotions, and social behaviour. Our autonomic nervous system (ANS) is responsible for regulating our bodily functions, and it consists of three branches: the sympathetic nervous system (SNS), the parasympathetic nervous system (PNS), and the social engagement system.
When we experience trauma, our ANS responds by activating the fight-or-flight response through the SNS, preparing us to confront the threat or flee from it. However, in situations where the threat overwhelms our ability to fight or flee, the body may resort to a freeze response, activating the dorsal branch of the PNS. This immobilisation response helps us survive the immediate danger but can leave lasting imprints on our nervous system.
According to Polyvagal theory, the vagus nerve, a key component of our autonomic nervous system, influences our responses to stress and social engagement, thereby shaping our emotional experiences and overall wellbeing. The vagus nerve, also known as the tenth cranial nerve, is the longest and most complex cranial nerve, connecting the brain to various organs in the body, including the heart, lungs, and digestive system. Polyvagal Theory offers us the understanding that the state of the vagus nerve determines our physiological and emotional responses to different situations, especially in relation to safety and threat.
The vagus nerve is composed of two main branches: the ventral vagus and the dorsal vagus. The ventral vagus is associated with the social engagement system, which enables us to engage in social interactions, form connections, and experience feelings of safety and trust. When this branch of the vagus nerve is active, it promotes a state of calmness, relaxation, and the ability to connect with others.
On the other hand, the dorsal vagus is linked to the immobilisation response, such as when we freeze. This is necessarily activated during life-threatening situations so that non-essential bodily functions are shut down, leading to a state of collapse, dissociation, and disconnection from oneself and the external world.
Understanding the interplay between these two branches of the vagus nerve helps us comprehend the different physiological and emotional states experienced by individuals who have encountered trauma. Traumatic experiences can dysregulate the vagus nerve, leading to difficulties in social engagement, emotional regulation, and self-soothing. Individuals may find themselves flipping back and forth between states of hyperarousal (fight-or-flight) and hypoarousal (freeze response).
Polyvagal theory suggests that healing trauma involves reestablishing a sense of safety, activating the ventral vagus nerve, and promoting social engagement. Therapeutic interventions that focus on building trust, fostering healthy connections, and promoting co-regulation can help individuals regulate their vagus nerve responses. By engaging the ventral vagus and the social engagement system, individuals can gradually restore their capacity for connection, emotional regulation, and resilience.
Practices such as deep breathing exercises, meditation, gentle movement, and somatic therapies can also support vagal regulation. These approaches aim to activate the parasympathetic nervous system through stimulating the vagus nerve, facilitating relaxation, and promoting a sense of safety and well-being.
The Role of the Mind-Body Connection:
Traumatic experiences are not solely confined to our minds; they manifest in our bodies as well. The mind-body connection acknowledges that our emotional and psychological experiences have a direct impact on our physical health. Conversely, physical sensations and bodily experiences can also influence our mental and emotional states.
When we experience trauma, our body stores the memory of the event. This is why though traumatic events may have happened long ago in the past, the effects of the trauma may still manifest itself in the present. Unresolved trauma dysregulates the autonomic nervous system, leading to chronic symptoms and imbalances.These symptoms may be physical such as chronic pain, auto-immune diseases, memory problems or psychological such as issues with emotion regulation, depression, anxiety, and other maladaptive cognitive or patterns.
Working towards true healing of our traumas involves all aspects of our being: mind, body, and spirit. Through our understanding about the Mind-Body Connection and the framework of Polyvagal Theory, we want to address trauma from a holistic perspective and acknowledge the interconnectedness of our emotional, physical and psychological selves. Crucially, we heal when we can re-establish safety and connection both to ourselves as well as in co-regulation with others.
Though this connection has always been there, increasing research is shedding light on the profound impact of the mind-body connection on healing from trauma and living a quality life. Whether you explore this through self-discovery or through the therapy process, it’s important to know that there are skills and practices one can develop which help towards healing from trauma as well as a deeper understanding and ease towards oneself.