Understanding Polyvagal Theory: How Your Nervous System Shapes Daily Life

Understanding Polyvagal Theory: How Your Nervous System Shapes Daily Life

Have you ever wondered why your body tenses before a tough conversation? Or why certain environments make you feel safe, while others trigger anxiety for no clear reason? These everyday experiences are deeply connected to your nervous system—and understanding Polyvagal Theory can help make sense of them.

At CogniSense Occupational Therapy, we often draw from Polyvagal Theory to support clients in understanding their internal experiences. When you understand your body's stress and safety signals, you're better equipped to navigate challenges, regulate emotions, and build meaningful connections.

What Is Polyvagal Theory?

Polyvagal Theory, developed by Dr. Stephen Porges, explains how our autonomic nervous system—the system that controls involuntary body functions like heart rate and digestion—responds to our environment, particularly in terms of safety, danger, or life threat.

Rather than thinking of the nervous system as simply “fight or flight,” Polyvagal Theory breaks it down into three key states:

1. Ventral Vagal (Social Engagement):This is your “safe and connected” state. When in this state, you feel calm, present, open to connection, and emotionally regulated. Your body can rest, digest, and think clearly.

2. Sympathetic (Fight or Flight):When you perceive danger, your body gears up for action. You may feel anxious, irritable, panicked, or overwhelmed. While this response is protective, staying in this state long-term can lead to burnout or chronic stress.

3. Dorsal Vagal (Shutdown or Freeze):In the face of extreme or prolonged stress, the body may shut down to conserve energy. You might feel numb, disconnected, tired, or hopeless. This is also a protective response, though it can impact motivation and daily function if not addressed.

Why It Matters in Daily Life

You shift between these nervous system states all the time—sometimes without realizing it. Here's how Polyvagal Theory shows up in everyday life:

• Relationships: When you’re in ventral vagal, you're more able to connect with others, listen, and respond calmly. In sympathetic or dorsal states, communication can become reactive or shut down entirely.

• Work and School: A dysregulated nervous system can make it hard to concentrate, meet deadlines, or manage executive function tasks.

• Parenting and Caregiving: Understanding your own state helps you co-regulate with your child or loved one, especially during meltdowns or emotional moments.

• Self-Care and Healing: Knowing what your body needs to feel safe allows you to build routines and environments that support regulation, not just productivity.

How Occupational Therapy Can Help

At CogniSense, we help clients tune into their nervous system states and develop personalized tools for regulation and resilience. This might include:

• Breath work and sensory-based calming strategies

• Movement routines to support nervous system balance

• Mindfulness and interoception (noticing internal body signals)

• Creating predictable environments and routines

• Co-regulation strategies for parents, caregivers, and partners

We recognize that behaviors, emotions, and challenges often have roots in nervous system responses. By addressing those responses at the source, healing becomes more sustainable and empowering.

Final Thoughts: Your Nervous System Isn’t Broken

One of the most important takeaways from Polyvagal Theory is this: your responses aren’t failures—they’re adaptations. Your nervous system is doing its best to protect you based on past experiences and current signals. With support and awareness, you can shift toward greater safety, connection, and ease.

If you're curious about how Polyvagal Theory might be relevant to your own journey—or your child’s—reach out to us at CogniSense. We’re here to help you listen to your body, trust its wisdom, and build skills that align with who you are.