Polyvagal Theory For Psychotherapy, Coaching And Self-development

2024 Author: Harry Day | [email protected]. Last modified: 2023-12-17 15:43

Polyvagal theory for psychotherapy, coaching and self-development -

breakthrough in neurophysiology, evidence-based medicine, psychotherapy and other scientific disciplines.

Trauma therapists, CBT, DPDH and hypnotherapy practitioners, researchers of the most advanced methods of working with psy-trauma are now studying and incorporating this psycho-physiological theory into practice.

and the most fashionable coaches, bloggers, neurohackers, yoga teaches and fitness instructors are increasingly appealing to these findings, which provide a fertile ground for development.

The prefix neuro, explanation of the processes at the hormonal level, the concepts of ANS, VSS, SVNS / PSVNS are becoming the rule of good form in these areas.

What is the novelty and practical usefulness?

Polyvagal theory (PT) helps:

• find a sufficiently accurate key to our psycho-emotional system;
• understand the physiological components of stress, depression, anxiety and psychosomatic disorders,

learn to recognize their markers in the body,

• understand how the brain, hormonal system and internal organs are connected;
• form a simple and practical map of neurotic reactions in the body;
• learn to relax, switch to productive mode;
• cope with anxious and depressive reactions

Advantages of the approach:

• Objective, proven physiological criteria;
• Visual diagnostics of the neurotic "regime";
• Fast, environmentally friendly methods of exposure;

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• A state of high productivity without undue stress;
• Raising the quality of communication, interactions and relationships to a whole new level;
• The ability to reboot our system, like a computer, getting rid of dysfunctional programs

So, what is the point?

What controls us the most: the brain, hormones, habits, mood, environment?

We consider ourselves intelligent, but we often find that our actions are contrary to common sense. It is especially difficult to understand actions that do us more harm than good, which we regret, not because we did not anticipate the consequences, but because we acted out of habit or following an emotional impulse. And these are not only reckless risks, but also everyday automatisms, such as seizing emotions, procrastination, avoidance of publicity.

But our behavior is influenced by physiological health, and the quality of sleep, and the quality of food. In addition, there is a visceral theory of our mental life.

But what about achievements, striving for public recognition, care, security, love?

This reminds of the discussions of representatives of different psychological schools about what is most important, what components should be the most effective map of the psyche / personality. And all schools have an evidence base to support the benefits of this particular approach.

I don’t think I’ll reveal a secret when I say that all the components of our behavior and well-being mentioned are interconnected and affect each other.

And yet, the indicated theory helps to find that connecting link that unites all the components and the structure of their interconnection, relying on the objective verified criteria of psychophysiology.

Oddly enough, this connecting component turns out to be the vagus nerve. It is the longest nerve in our body. But most importantly, it is this nerve that connects the brain and heart (literally and figuratively): the neocortex, the emotional libic system and our internal organs, the cardiovascular, endocrine, digestive and reproductive systems.

He actively participates in our emotional and survival reactions_ and is involved in the processes of life support, regulation and normal functioning of these organs.

Many drew attention to the fact that we often react faster than we have time to think_ and make a decision. All of these reactions (from established habits to impulsive emotions and instant survival responses) are regulated by the vagus nerve.

The system of instant response, the bodily mind, working without awareness and analysis, Dr. Porges (the creator of PT) called neuroception_ (neuro-perception).

PT miraculously continues the works of Pavlov, Bekhterv, Ukhtomsky and other physiologists, who rely in the description of mental processes exclusively on physiologically determined laws.

Dr. Porges identified three psycho-physiological modes in which bodily and emotional processes are co-organized with the work of neuroception, in the center of which is the state of the vagus nerve, the activation and inhibition of certain parts of it.

I will leave the justifications, clarifications and evidence base for the next articles - I will try to make this one short and understandable in general.

Previously, it was believed that all these reactions are regulated by excitation and inhibition in two parts of the nervous system - the sympathetic and parasympathetic, regulated by two parts of the vagus nerve. The activation of the sympathetic division was associated with the primary survival response (fight / flight), entrainment of all these systems. The heartbeat accelerates, the pressure rises, cortisol (conditionally - a stress hormone) is released, and then conclusions are subject to the emotions of fear and aggression. The parasympathetic division was associated more with recovery and rest, decreased heart rate and muscle tone, and then with sedation.

But this concept could not cover the entire spectrum of psychophysiological reactions.

Stephen Porges drew our attention to the fact that it is anatomically more appropriate to divide this system into three divisions that run three different types of processes.

The myelinated nature of the upper branch of the vagus nerve (VN or Vagus) has distinguished its qualitative and evolutionary advantage over the middle and lower. The upper branch, which unites the innervation of the larynx, facial muscles, and middle ear, turned out to be tuned to a greater degree for communication than for physiological processes, and presented itself as a system of emotional response.

Considering this concept from the point of view of evolution, we can assume that the myelinated (higher quality) nature of the upper section seems to be the latest, more perfect mechanism that unites the most developed species, with a high level of intelligence and plasticity / adaptability / survival in different environments, prone to rapid learning …

By highlighting this function of the upper branch of the Vagus, we can see other functions.

The middle branch, which speeds up the heartbeat and respiration, activates the sympathetic nervous system (activation and mobilization), as if adapted to quickly react to danger. The readiness for the “fight or flight” response, reflected both in muscle tension and in distorted thinking_ (flavored with the hormones of fear and anger) _ often confuses and provokes inappropriate judgments and actions.

The lower part, on the other hand, not only controls the work of digestion and reproduction, but also actively participates in hormonal responses and in the strongest responses to stress through these organs. The experience of danger here is already off scale, especially associated with powerlessness, the inability to control_ the situation_ / his behavior / _ emotions. The feeling of danger plus powerlessness and overwhelming emotions, with which nothing can be done, trigger the most ancient mechanisms: diarrhea, constipation, weakness, fainting, slow heartbeat, fading, collapse.

If the middle branch, with its “hit-and-run” response, makes us related to our wild warm-blooded ancestors, relying on their resources and “worldview” and is appropriate for survival in the wild jungle, then the lower one evolutionarily connects us with our reptilian ancestors, with their ability survive in the wild world at the expense of their resources and scarcity.

For justification, I will refer to the wonderful, inspiring works and videos of Stephen Porges with his multifaceted erudition.

From the point of view of evolution, many of these mechanisms can be called atavistic, obsolete, and use abilities adapted to a better life in a relatively safe world. But evolution does not throw anything away, but rather supplements it with a new, more suitable mechanism. And our neuroplasticity teaches us to adapt and adapt, giving an advantage to those who are capable of self-learning.

When asked which reptile our survival mechanisms are closer to, Dr Podgers talked about the turtle. This can be taken metaphorically_ - extreme stress reactions really activate the muscle "shell", and the tendency to shrink (pull in) and freeze under any uncertainty _ really makes us more intimate with these reptiles than with a crocodile.

And here's an illustration:

It makes sense to pay attention to the fact that most of the so-called psychosomatic disorders_ and diseases indirectly related to the reaction to stress occur in the sphere of influence of BN.

It is also important to point out the forward and backward connections of neuroception. _ Just as an accelerated heartbeat can by itself trigger anxious thoughts, so activation of BN can suppress catastrophic thoughts and reactions in case of objective stress. The psychological factor can affect digestion many times stronger and faster than consumed foods. The dominant process will involve the neocortex, the limbic system, and the cardiovascular and internal organs.

It is important to note that we can only be in one of these modes of body and mind. We may feel calm and balanced when these markers relate to survival rather than safety responses.

Dr. Porges emphasizes that our development has led us to create a relatively safe world in which the key foundation of the quality of life is _ the creation of social connections, systems in which to hide from threats to life and death from starvation, creating a world of predictability and guarantees.

Our psychological and physical health requires relaxation, communication, information and development / interest.

Rather, we are adapted to life through the settings of the upper branch.

Long-term activation has become harmful to health and psyche, and long-term reactions of traumatic inhibition, concealment, suspended animation, and are completely destructive.

The survival and health of warm-blooded animals is often very dependent not only on the abundance of food and safety, but also on attention and care. Many remember the cruel experiments in which the cubs got sick, died and stopped developing when there was food and safety, but there was no warm living thing; things were a little easier when there was a soft doll in the access zone.

Our psyche is designed for the fact that we must at times calm down and feel cared for and attention. Otherwise, it works in a stress / survival mode and we start to get sick or experience emotional discomfort, which turns into anxiety, depressive and psychosomatic disorders.

In this case, we are talking about the activation of the upper branch of the Vagus and all the reactions associated with it. It is these reactions that are associated with the "I am safe - you can relax" regime.

Dr. Porges coined the term neuroception, meaning a response system based on these mechanisms, often outstripping the mind.

Latent neuroception and subtle stress.

We are not given a user manual for the ability to control the most complex mechanisms of our psyche and body.

In situations of intense stress, the neuroception survival system is activated, which selects all possible response programs according to the principle: “DANGER! There is no time to reason, to react instantly, otherwise you can die.”The capabilities of the neocortex, the intelligent part of our brain, are turned off, all the mechanisms that worked earlier or written in the“species memory”are turned on. This is how neuroses are formed.

Later, in situations that are safe, but with some degree of discomfort and uncertainty, the entire bouquet of reactions can be reproduced in full.

Therefore, it is strange to see when an adult person in a stressful situation gives out hysterics or barely holds back tears, says that he feels danger in a harmless everyday conversation on raised voices, etc.

When neuroception responds to an emotional outburst, anxiety mechanisms are triggered first. It is believed that this mechanism is due to evolution _- in the dangerous world of our ancestors, it was those who were careful who survived. But modern people do not hone the reactions of recognizing real danger and complacency in "greenhouse conditions" and the formation of anxiety habits leads to an epidemic of anxiety and stress disorders.

People have little or no instinct. Our peculiarity as a species is _- we cannot be fully self-sufficient, it is important for us that parents and the environment help _ to form appropriate abilities. The good news is that curiosity and a thirst for knowledge are built into us.

So, at moments of intense stress, _ reaction complexes, conditioned reflexes, including emotions, thoughts and behavior, are instantly formed, which turn into automatisms _ in case a similar situation arises in the future.

Stress is indeed a state of the highest neuroplasticity, the ability to form new reactions, including emotions and behavior at the level of neural connections. But it also provokes tendencies towards quick solutions, first of all, by turning off intelligence and receptivity.

One of the main vulnerabilities of people is the fear of uncertainty. Complete with intense emotions, inability to calm down and think it over, powerlessness to change anything in the near future and a lack of understanding of what can be done in the future, we have all the components of the formation of a neurotic reaction.

If we are taught to contain strong emotions (to withstand them without suppressing or splashing out), to reason sensibly even under the influence of these emotions, not to trust our emotional judgments, to calm down and not succumb to catastrophization _ - we are stable but …

Our neuroceptive judgments shape our identity and are stitched into character and response habits.

So, excitement triggers neuroception in the “I'm in danger” mode, accelerating all of these processes. Signals from all organs of neuroception “confirm” the illusion of danger. The first is the system of anxiety response, then, with a long experience of suffering and powerlessness to change something, the system of inhibition and collapse can be triggered, leading to apathy and depression. These processes reflect well the findings of the polyvagal concept.

This neuro-biological model explains the formation of depressive and anxiety _disorders from normal _evolutionarily determined mechanisms, and explains the physiological nature of the disorders. It is important to pay attention to how these mechanisms are hidden in the life of “normal” people.

Destructive “normality”.

Yes, neuroses rarely grow from scratch. Clients generally acknowledge that a tendency to be overly anxious, along with a tendency to self-flagellation and to avoid behavior, had been characteristic of them long before they had any obvious symptoms.

Many live in survival / insecurity mode for years, occasionally experiencing the experience of calm. Most do not recognize the difference between relaxation (upper branch of the RN) and inhibition (lower). What many fail to realize is that the constant pursuit of relaxation in isolation often masks a lack of recovery mode activation in a sense of security.

The stress regime triggers defense mechanisms such as repression and avoidance. Complex emotions and thought processes that do not have a simple explanation are muted, not recognized. These processes do not stop at the level of nervous processes, often leading to disorders. Distorted thinking operates with the culture-accepted strategy of the ostrich - to pretend that everything is in order, deceiving both oneself and others.

In our traditions, it is customary to hide our “weakness” and not ask for help. Moreover, traditions of self-examination are also associated with weakness. Traditional ways of self-regulation are based on prejudice.

Research results confirm the ignorance of traditional myths about strength and weakness. The phrases "Everything is in order … It's normal, like everyone else …" - are signals of a regime of insecurity, fear or aggression at the neurological level_. Jokes with a bit of arrogance in fact turn out to be supplanted by passive aggression (fear). And in this context, a banana is almost never “just a banana.” In trainings, I almost immediately recognize and substantiate these stress reactions from the point of view of psychophysiology, relying on objective criteria that reflect the described language of neuroception at the muscular level.

It is important to note _- we can only be in one of these modes, body and mind. We may feel that we are calm and balanced when these markers relate to responses to survival rather than safety

When I assign the task of tracking my emotional reactions in everyday life for several days, most people recognize their habitual reactions to life circumstances, which they previously thought were natural and the only appropriate_. Many note that they have confused their character with the circumstances of life, admitting that the emotional reaction to many events is exaggerated and useless. The reaction is more determined by habit than by the realities of life.

Some people imbue their lives with rituals of avoidance, confusing them with cultivating tranquility. Isolation, detachment, avoidance of everything new, noisy, personal, emotional _from the point of view of psychophysiology, reflect the mode of trauma rather than health.

We especially analyze behavior and reactions in communication. We often find that almost all communication is based on games of winners and losers. Survival modes reflect anxiety. Automatic reactions - making an impression, avoiding, the habit of arguing, proving, hiding, avoiding attention, _ obsequiousness, anger, competitiveness, fussiness, readiness, restlessness, irritability - all these are reactions of attack or defense. The psyche in them works in the survival mode, operates with the reactions "hit-run" or "freeze". Evaluation, judgment, defense, avoidance interfere with simple human contact.

Some biological indicators of a safe state and communication can be recognized with the naked eye._ We pay attention to the facial muscles (especially around the eyes), the tone of other muscles, the intonation of the voice and breathing. The ability to slow down speech by softening the tone _ (while the voice does not become mechanical, but reflects soulfulness and emotionality) is one of the most noticeable indicators.

Liveliness / spontaneity opposes mechanicalness / sameness, while it goes well with plasticity and mobility, but not fussy, but consistent with communication. Breathing, voice, facial expressions, pantomime _- everything is coordinated with the content of communication. At the same time, a significant part of communication is free from the games "winner / loser", includes sincere attention to the interlocutor.

Spontaneous breathing, a fairly mobile neck, plastic movements, a lively look are signals that the interlocutor is not perceived as a threat.

A stiff neck reflects a fear of losing control, increased anxiety about uncertainty, unusual experiences, low stress resistance, lack of flexibility and adaptability of behavior. Excessive tension, limited breathing, automatic reactions instead of live interactive contact _- continuation of freezing or mobilization programs (hit-and-run), which cannot be realized and they confuse and form neuroses.

By analyzing our interactions and their emotional content, we find that the highest quality recovery is associated with contact with other people, with heart feelings, with surges of oxytocin.

Many people find that the vast majority of their interactions turn out to be forms of defense or attack: to prove, impress, please, portray, hide, evaluate, condemn, justify, fuss, compete, take offense, expose, etc.

The safe regime is distinguished by loyalty and good nature, a tendency to cooperate.

It is unusual for many to realize that it is this regime that makes us successful in most areas of life, provides stress resistance, performance, intellectual and social productivity. But this is precisely what research has confirmed.

Exploring polyvagal neurophysiology, Dr. Porges highlighted the features and indicators of safe communication. In accordance with the map of neuroception, we are talking about relaxed, but at the same time emotionally mobile facial muscles, a soft voice capable of a variety of intonations, a lively and relaxed look, a free mobile neck, unhurried dynamics of movements in general, fairly free unhurried breathing.

In this theory, the image of a traffic light is often used to denote the indicated modes:

Green _- security mode

Yellow _- danger / activation, readiness (fight or flight)

Red _- mortal danger / numbness, fainting / collapse (freeze)

How can these discoveries be made practical and applicable?

It was possible to find the heart of this mode in the human heart and the main measurable indicator - heart rate variability (HRV) -.

High heart rate variability (HRV), the rhythm of the heartbeat, which either accelerates or decelerates in a fairly wide range between deceleration and acceleration (even with the naked eye, the rhythm of the repetition of this range is noticeable).

When you look at a graphic image, it seems that with an increase in variability, the heartbeat from chaos turns into melodic music.

The change in the heartbeat graph as a result of attunement to heart experiences is shown in the figure below.

Numerous studies in this area have confirmed the association of SCD with stress tolerance, emotional and physical health. There are studies that also support the association of VLD with emotional and social intelligence. It's amazing to think about how closely these things are related.

Methods that cause an increase in VSS have been empirically determined. Moreover, it has been proven that the regular practice of these methods raises the average background HRV during the day, with all the ensuing consequences.

A correlation has been established between an increase in this parameter and a decrease in cortisol, with an increase in oxytocin.

Slow breathing (inhalation_ and exhalation_ stretched_ for 5 seconds) for 5-10 minutes_ is recognized as one of the most effective methods. On the Bio-Feedback devices that register changes in the heart rate, you can see how this breathing changes the VSS (similar to the picture above).

Mental conversations, gentle hugs, singing, yawning and inhaling also activate the vagus nerve.

Some meditations and breathing exercises, on the contrary, cause a mode of detachment and freezing (red), although they often produce a calming effect, but of a different plan.

I would like to point out an amazing fact about the connections of neuroception. Against the backdrop of the newfangled trends in healthy lifestyle, many began to "lower acidity", finding in this the key to health. But by torturing themselves with diets, they do not take into account the fact that the outcome of the diet can be canceled out by intense psychological stress, reactions to nutritional imbalances and cultivated self-torture tendencies, and that, instead, the acidity level can be easily regulated by said breathing.

By recognizing the mode of neuroception in ourselves and in others, it is easier for us to choose the switching method that is suitable at the moment. We can use slow breathing, movement with a certain flexibility, imagination, philosophizing. Communication with a soft voice, with soulful intonations works very well.

A cycle of articles and sessions on PT and neurosomatic therapy and coaching follows.

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