Stephen W. Porges
writer: Parsa Norozian
Introduction
Stephen W. Porges is an American psychologist and researcher who, in the 1990s, proposed the Polyvagal Theory.
The word polyvagal refers to the vagus nerve — a long, branching nerve that extends from the brainstem to the heart, lungs, and internal organs.
It plays a major role in regulating emotions, breathing, heart rate, and the body’s automatic responses.
Through his research on this nerve, Porges demonstrated that our nervous system doesn’t just have two states — “active” (fight/flight) and “inactive” (rest) — but actually three distinct pathways, each shaping a different quality of human experience:
Ventral Vagal (Safety and Social Connection):
When the body feels safe, we can connect warmly with others — this is the ventral branch of the vagus nerve.
Sympathetic (Fight/Flight):
When a threat is perceived, the body prepares for immediate action — the sympathetic system activates.
Dorsal Vagal (Freeze):
When the threat feels overwhelming, the body shuts down or becomes numb — this is the dorsal branch of the vagus nerve.
This theory has transformed how we understand stress, trauma, and human relationships, and it has become central to many body-based and trauma-informed psychotherapies.
Table: Three Main States of the Nervous System
| State | Physical Features | Emotional / Behavioral Features |
|---|---|---|
| Ventral Vagal (Safety) | Calm breathing, steady heartbeat, relaxed muscles | Social connection, warmth, intimacy, smiling |
| Sympathetic (Fight / Flight) | Rapid heartbeat, fast breathing, muscle tension | Anger, anxiety, alertness, readiness to act |
| Dorsal Vagal (Freeze) | Numbness, low energy, shallow breathing | Withdrawal, disconnection, immobility |
🌀 These three states map how our body responds to safety and threat.
Understanding them helps us listen to our body’s signals and learn how to find the way back to safety.
Key Concepts in Polyvagal Theory
Flexibility
Porges says: “Health means flexibility — the ability to return from threat to safety.”
A healthy body has the capacity to move between different nervous system states without getting stuck in any of them.
When flexibility is lost, the body may remain trapped in fight/flight or freeze mode, leading to psychological and physical difficulties.
Dissociation
Sometimes psychological pressure or trauma becomes so intense that the body and mind enter a state of deep shutdown.
Although Porges doesn’t directly define dissociation within polyvagal theory, it’s seen as an extension of the dorsal vagal (freeze) state.
Signs: numbness, disconnection from the body, feeling “not here,” or seeing oneself from the outside.
Short-term function: protection from unbearable pain.
Long-term issue: difficulty being fully present in daily life and relationships.
Safe Space
In Polyvagal Theory, “safety” doesn’t just mean the absence of threat — it’s the active experience of calm and connection.
That’s why therapists and self-help practices use the idea of a Safe Space:
A real or imaginary place where the body feels secure.
It could be a peaceful room, a spot in nature, or a calming mental image.
Practicing returning to this Safe Space helps the nervous system more easily enter the ventral vagal (safety) state.
Co-regulation
One of Porges’s most important findings is that our body doesn’t regulate itself alone — it regulates through connection with others.
When we hear a warm voice, see kind eyes, or feel supportive touch, our nervous system naturally shifts toward safety.
In other words: relationship is medicine.
The Spectrum of Bodily Experience
Polyvagal Theory isn’t a linear model; our body doesn’t move through states in a straight line.
Our experiences are often mixed, such as feeling both tension (sympathetic) and disconnection (dorsal) at the same time.
Understanding this complexity helps us treat ourselves with more kindness — realizing why we don’t always “respond correctly.”
These key ideas turn Polyvagal Theory into a living map — a map for understanding the body, trauma, and the pathways back to safety.
Body Map in Polyvagal Theory
Our body functions like a navigation system — constantly scanning the environment to determine whether we are safe or in danger.
When it detects signs of safety → we enter the ventral vagal pathway (safety and connection): our voice softens, our gaze opens, and our relationships feel warm.
When it senses a threat → it shifts into the sympathetic pathway (fight or flight): the heart rate increases, and the body prepares for action.
When the threat becomes overwhelming → the body shuts down, entering the dorsal vagal pathway (freeze).
In some cases, it may go even further into dissociation, a state where we feel disconnected from our body.
The key to health is flexibility — the ability to return to safety from any of these states.
This return is rarely achieved alone; we often find it through co-regulation, meaning the presence of another person, a friend, or even the sound of a gentle voice, which helps the body restore safety.
Practicing the creation of a safe space also serves as a guiding light — an inner or outer place reminding us that the body can relax again.
To summarize:
The body is the first language.
The states are the map.
Flexibility is the skill.
Relationship is the fuel.
Safety is the destination we return to again and again.
Goals of Working with Polyvagal Theory
Understanding the body as the primary language of emotion and trauma
Learning to read the body’s signals (breath, heartbeat, muscle tension, facial expressions) as messages rather than problems.
Building neuroflexibility
The goal is not to remain permanently in the “safe” state, but to develop the capacity to move fluidly between states and return to safety when needed.
Restoring the inner sense of safety
Realizing that safety is not merely the absence of external threat, but an internal condition that can be rebuilt through practice.
Reducing psycho-physical symptoms of trauma and stress
Working with the body can ease insomnia, unexplained pain, anxiety, and freeze responses.
Developing and maintaining a Safe Space
Whether within oneself or in relationships with others, learning to show the body that “this is a safe place.”
Cultivating co-regulation
Understanding how the presence of others — through voice, gaze, or touch — helps the body calm down again.
Strengthening connection with self and others
When the body is in the state of safety, genuine, creative, and warm relationships become more possible.
These goals form the main pillars of polyvagal work: first understanding, then flexibility, and finally the rebuilding of safety.
Visual Journal for Polyvagal Theory
| Section | Guidance | Space for Drawing / Notes |
|---|---|---|
| 1. Today’s Body Map | On a simple outline of a body (you can draw one yourself), use colors or symbols to show where you feel tension or relaxation right now. | ✏️ 🎨 |
| 2. Dominant Nervous System State | Draw three circles (Safety 🟢, Fight/Flight 🔴, Freeze 🔵). Highlight the one you feel was most active today. | ✏️ 🎨 |
| 3. Bodily Signals | Draw a few lines or shapes to represent your breathing, heartbeat, or shoulder position at this moment. | ✏️ 🎨 |
| 4. Pathway Back to Safety | Draw an image or color that represents what helps you return to your Safe Space. | ✏️ 🎨 |
| 5. One Word or Sentence | Write a single word or short phrase that summarizes your experience. | ✏️ |
This structure helps you record the state of your body and nervous system visually, not only through words.
By reviewing your journal pages over time, you can see which things help you the most to feel safe and grounded.
Complementary Points
Consistency matters more than intensity.
Even two minutes of practice a day can be more effective than an hour once in a while.
Every body is unique.
What works for one person might not work for another. Try, explore, and discover your own way.
These practices are not a substitute for professional therapy.
If you have trauma or severe symptoms, it’s best to do these exercises alongside a psychotherapist or body-oriented therapist.
Safety is relative.
For some, direct eye contact doesn’t feel safe; for others, deep breathing can trigger anxiety. Always listen to your own body.
Wrap-Up
Polyvagal Theory teaches us that:
The body is the compass of our experiences.
Nervous system states (safety, fight/flight, freeze) are maps of how we respond to life.
The key to health is flexibility and returning to safety.
Practices such as breathing, movement, social connection, creating a safe space, and co-regulation open this pathway.
Healing is not a straight line — it moves like a wave.
What matters is learning, slowly and repeatedly, how to find your way back to safety.
