The Nervous System: The Queen

Understanding the Vagus Nerve, Polyvagal Theory, and Nervous System Regulation

The nervous system is the foundation of how we perceive, react to, and engage with the world. I like to call the nervous system The Queen because it plays such a huge role in how the body functions in this world. The Nervous system assesses for safety and helps you find healing states so your body can do what it does best. At the heart of this system lies the vagus nerve—a key player in managing stress, fostering resilience, and connecting mind and body. Let’s dive into vagus nerve’s role, the Polyvagal Theory, and practical ways to promote a balanced nervous system.

What is the Nervous System?

The nervous system can be divided into two main parts:

1. Central Nervous System (CNS): made up of the brain and spinal cord, it processes and relays information.

2. Peripheral Nervous System (PNS): made up of all nerves outside the brain and spinal cord, it includes:

   • Somatic Nervous System: Controls voluntary actions.

   • Autonomic Nervous System (ANS): Regulates involuntary actions, like heartbeat and digestion.

The ANS is further divided into two branches:

• Sympathetic Nervous System (SNS): Commonly known as the "fight or flight" responses to stress.

• Parasympathetic Nervous System (PNS): Commonly known as "rest and digest" activities for healing and restoration.

The Role of the Vagus Nerve

The vagus nerve, part of the PNS, is the primary pathway for communication between the brain and internal organs. It influences important functions, including:

• Regulating heart rate and blood pressure.

• Supporting digestion and immune response.

• Modulating emotional and social behaviors.

The vagus nerve is an important part of maintaining homeostasis in the body— 80% of its fibers transmit signals from the body to the brain. This sends information to the brain on what is going on in the body.

Introducing the Polyvagal Theory

The Polyvagal Theorywas developed by Dr. Stephen Porges in the 90’s. It identifies three neural pathways that shape how we respond to safety and danger:

1. Ventral Vagal Pathway: Promotes relaxation, social engagement, and safety.

2. Sympathetic Pathway: Activates during perceived threats, triggering fight or flight.

3. Dorsal Vagal Pathway: Shuts down non-essential functions during extreme stress or trauma, leading to immobilization.

These pathways enable a range of states, from connection and play to protective withdrawal. These different pathways can help us shift between states so we can enjoy life, fight, work, workout and more. None of these pathways are inherently bad— they all serve a purpose.

Chronic Stress and Nervous System Dysregulation

In today’s fast-paced world, many of us remain stuck in a state of chronic sympathetic overdrive. Symptoms may include:

• Increased heart rate and blood pressure.

• Difficulty relaxing or sleeping.

• Emotional dysregulation and heightened anxiety.

• even pain and discomfort in the physical body

Over time, this can lead to burnout, chronic pain, or shutdown states where the dorsal vagal pathway takes over.

Practical Tools to Nourish Your Nervous System

Building a resilient nervous system involves intentionally moving between activation and relaxation states. Here’s how:

1. Breathwork

   • Practice diaphragmatic breathing, emphasizing long, slow exhales.

2. Cold Exposure

   • Try cold water immersion or splash your face with cold water.

3. Movement

   • Engage in yoga, gentle stretches, or rocking motions.

4. Self-Massage

   • Focus on the neck, face, and stomach to stimulate the vagus nerve.

5. Social Engagement

   • Build connections with loved ones; laughter and conversation can calm your system.

6. Sound Therapy

   • Humming, chanting, or singing activates the vagus nerve.

You can head to the Live Good, Feel Good Youtube Channel and find the Nervous System Nourishment playlist to find some great clips for movement that will nourish you.

Embracing Nervous System Awareness

By becoming attuned to your body’s cues, you can begin to recognize shifts in your nervous system and respond accordingly. Practices like mindfulness, meditation, and body awareness deepen this connection, fostering a sense of safety and balance.

Your nervous system is designed to adapt and protect. By understanding its mechanisms and supporting its health, you can navigate life’s challenges with greater ease, resilience, and joy.