Finding Safety in Your Body Again: How Polyvagal Theory Can Help Trauma Survivors Heal

Have you ever felt constantly on edge, like your body is stuck in “alert” mode even when nothing is wrong? Do you find yourself jumping at small noises, feeling disconnected from people, or overwhelmed with anxiety and panic — even though part of you knows you're safe? If this sounds familiar, you’re not alone — and your body isn’t broken. It’s doing exactly what it was designed to do: protect you.

The good news is, with the right tools and support, you can help your nervous system move out of survival mode and back into safety, calm, and connection.

That’s where Polyvagal Theory comes in.

What Is Polyvagal Theory? (In Simple Words)

Polyvagal Theory was developed by Dr. Stephen Porges. It explains how our nervous system responds to stress, danger, and safety.

Imagine your body has a built-in surveillance system — like a smoke detector — always scanning your environment to figure out if you're safe or in danger. This system is called the autonomic nervous system, and it has three main “gears” or states:

🟢 Safe & Social (Ventral Vagal State)

You feel calm, grounded, open, and connected to others. You can think clearly and feel like yourself.

🟡 Fight or Flight (Sympathetic State)

You feel anxious, overwhelmed, angry, or panicky. Your body is ready to protect you.

🔴 Freeze or Shut Down (Dorsal Vagal State)

You feel numb, disconnected, exhausted, or hopeless — like your system just gave up.

When you’ve experienced trauma — especially ongoing trauma like abuse or neglect — your nervous system may get stuck in fight, flight, or freeze, even when you’re no longer in danger. This is why trauma survivors often feel hypervigilant, anxious, or emotionally shut down.

How Polyvagal Theory Helps with Trauma Healing

Understanding Polyvagal Theory gives us a roadmap for healing. Instead of judging ourselves for “overreacting” or feeling “too much,” we learn to see these responses as the nervous system trying to keep us safe. With compassion and practice, we can help the nervous system learn new patterns — and begin to move from survival back into safety and connection.

Here are a few Polyvagal-informed practices you can try to help your body feel more grounded and safe:

1. 🧘‍♀️ Deep, Slow Breathing

When you slow your exhale, you activate the ventral vagus nerve — which signals your body that you’re safe. Try inhaling for 4 counts, exhaling for 6.

2. 🖐️ Touch and Grounding

Gently place your hand over your heart or wrap yourself in a blanket. You can also press your feet into the floor and name 3 things you see and hear. This reminds your body you're in the present.

3. 👂 Use Your Voice or Listen to Safe Voices

Soft humming, singing worship songs, or listening to calming music helps activate the vagus nerve and restore a sense of safety.

4. 🧍‍♀️ Movement

Gentle movement — walking, stretching, swaying side to side — helps discharge anxiety and bring your system back into regulation.

5. 💬 Safe Connection

Talking with someone who feels safe (a friend, therapist, or God through prayer) helps your nervous system come back into the social engagement state — where healing begins.

Using Polyvagal practices in therapy, we create a space where you can:

• Feel more present and grounded

• Reduce panic, hypervigilance, and anxiety

• Reconnect with yourself and others

• Build a life rooted in peace and purpose — not just survival

In our therapy session, Polyvagal exercise helped you to find your inner resources and calmness. It also prepares you to reprocess the story when you are ready. 

Whether through EMDR, Polyvagal-informed therapy, or simply sitting with your story — this can be a new beginning.