Understanding the Polyvagal Nervous System and Its Impact on Well-Being

A Gentle Look at How Our Bodies Respond to Stress and Safety

Our bodies are constantly working behind the scenes to keep us safe, balanced, and healthy.

One of the most important systems involved in this process is the nervous system. Within it is

a lesser-known but very important part called the polyvagal nervous system.

Learning about how this system works can help us better understand stress, emotions, and

physical reactions—especially when enduring illness. We hope this knowledge will also

empower you to further explore gentle wellness practices that support healing and emotional

comfort.

What Is the Polyvagal Nervous System?

Example Image: https://www.polyvagalinstitute.org/vagusnerve

The polyvagal nervous system is part of the autonomic nervous system, which controls

automatic body functions such as heart rate, breathing, and digestion. These are things we do

not consciously control.

The polyvagal theory explains how our nervous system responds to safety, stress, and

danger. It helps describe why we may feel calm at times, anxious at others, or withdrawn when

overwhelmed.

Rather than seeing stress as simply “on” or “off,” the polyvagal system recognizes that our

bodies move through different states, depending on how safe or threatened we feel.

The Three Main Nervous System States

The polyvagal nervous system is often explained using three main response states. Everyone

moves through these states at different times in daily life.

1. The Calm and Connected State (Safety Mode)

This is the state we are in when we feel safe, relaxed, and socially connected. Breathing is

steady, the heart rate is calm, and digestion works well.

In this state, people may feel:

● Calm and present

● Open to conversation

● Emotionally balanced

● Better able to rest and heal

This state supports recovery and overall well-being.

2. The Alert or Stress State (Fight or Flight)

When the body senses danger or stress, it may shift into a more alert mode. This can happen

during illness, pain, uncertainty, or emotional strain.

In this state, people may experience:

● Anxiety or restlessness

● Faster heart rate

● Shallow breathing

● Trouble sleeping

● Muscle tension

This response is meant to protect us, but staying in this state too long can be exhausting.

3. The Shutdown State (Withdrawal or Conservation)

If stress feels overwhelming or prolonged, the body may move into a shutdown or low-energy

state.

This may feel like:

● Extreme fatigue

● Feeling disconnected or numb

● Low motivation

● Emotional withdrawal

This response is not a failure—it is the body’s way of conserving energy when it feels unsafe or

overwhelmed.

Link to a great video illustrating how the Polyvagal Nervous System works:

Trauma and the Nervous System: A Polyvagal Perspective

What Happens When the System Becomes Imbalanced?

During hospital stays or chronic illness, the nervous system may spend more time in stress or

shutdown states. This is completely understandable. Pain, unfamiliar environments, and

concern about health can all affect how safe the body feels.

When the polyvagal system remains out of balance for long periods, it may impact:

● Sleep quality

● Emotional health

● Pain perception

● Digestion

● Immune function

The good news is that the nervous system is flexible. With gentle support, it can shift back

toward calm and connection.

Supporting Nervous System Health Through Gentle Practices

Many alternative wellness practices focus on helping the body feel safe again. These

approaches do not replace medical care but can work alongside it to support healing.

1. Slow, Intentional Breathing

Deep, slow breathing sends a signal of safety to the nervous system. Even a few minutes can

help reduce stress responses.

A simple approach:

● Breathe in slowly through the nose

● Breathe out gently through the mouth

● Focus on lengthening the exhale

This can be done while sitting or resting in bed.

2. Gentle Social Connection

Conversation, listening to a calm voice, or even making eye contact with a trusted person can

help activate the calm and connected state.

This may include:

● Talking with family, friends, or staff in hospital

● Listening to soothing music or guided recordings

● Connecting over shared interests with small groups (example: yoga class is a great way

to relax your body and also meet other like-minded healing people)

Why Understanding This Matters for Well-Being

Learning about the polyvagal nervous system helps patients understand that many physical and

emotional reactions are normal responses, not personal weaknesses.

Feelings of anxiety, exhaustion, or withdrawal are often signs that the body is trying to protect

itself. With patience and gentle support, the nervous system can learn to feel safe again.

This understanding encourages compassion—for oneself and for others—and opens the door to

alternative wellness practices that promote calm, connection, and healing.

A Gentle Step Toward Whole-Person Health

Health is more than treating symptoms—it includes caring for the nervous system, emotions,

and sense of safety. By learning how the polyvagal nervous system works, patients can better

understand their experiences and explore simple, supportive practices that promote well-being.

Patients are encouraged to discuss any new wellness practices with their healthcare team and

to approach these techniques gently and at their own pace.

Sometimes, understanding how the body protects us is the first step toward helping it heal.