Polyvagal Pathways: Enhancing Neurodivergent Well-being through the Science of Safety

by Sarah Dwan

This article was originally published on Neuro Pride Ireland 13/10/23 here: https://neuroprideireland.substack.com/p/polyvagal-pathways-enhancing-neurodivergent?utm_campaign=post&utm_medium=web

Within the field of psychology, numerous theories have emerged to shed light on the complexities of human behaviour and well-being. One theory that has gained significant attention is the Polyvagal Theory (PVT), developed by renowned psychologist Stephen Porges. It explores the autonomic nervous system's (ANS) role in regulating physiological responses, rooted in the evolution of the nervous system, particularly the vagus nerve. The vagus nerve is a cranial nerve that plays a key role in regulating the ANS. It has two main branches: the ventral vagus and the dorsal vagus. ?PVT proposes that the ANS has adapted through different stages to respond to environmental challenges and social interactions, influencing our social behaviour and connection with others.

The Science of Safety

At its core, polyvagal theory examines the intricate interplay between the autonomic nervous system (ANS) and our sense of safety and connection. Porges suggests that the ANS comprises three distinct states that are activated in response to perceived threats or safety:

1. Safe/connected (ventral vagal complex): This state involves feeling safe and connected with others. The ventral vagal complex promotes connection, emotional regulation, and allows individuals to experience positive social interactions.

2. Fight/flight (sympathetic nervous system): This state is activated in response to perceived threats. It prepares the body for action by increasing heart rate, blood pressure, and energy levels. The sympathetic nervous system mobilises the body's resources to fight off the threat or escape from it.

3. Freeze/fawn/shutdown/collapse (dorsal vagal complex): This state is associated with a more primitive response to extreme threat or overwhelm. It involves immobilisation, dissociation, or submission strategies. In this state, the body conserves energy and may freeze or fawn.

The theory underscores the importance of understanding these states and their biological underpinnings to promote health, connection, and regulation.

Neuroception

Polyvagal theory also introduces the concept of "neuroception," which refers to our subconscious ability to detect cues of safety or threat in our environment, even without conscious awareness. It is closely tied to the autonomic nervous system's functioning and involves the rapid assessment of sensory information, particularly in social interactions, to determine if a situation is safe, dangerous, or potentially life-threatening. ?It influences our physiological and emotional responses, guiding our behaviours and shaping our interactions with others. For Neurodivergent individuals, neuroception can play a significant role in our experience of the world. Due to neurological differences, we may have heightened neuroception, meaning our nervous system is more attuned to detecting potential threats or safety cues. This heightened sensitivity can show in various ways through our:

-??????? sensory experiences

-??????? emotional reactions

-??????? awareness of our surroundings

-??????? detecting others’ emotions and feelings

My Polyvagal Pathway

I am Autistic and have a heightened neuroception that leads to a heightened sensitivity to certain sensory stimuli. I experience sensory overload in environments with bright lights, loud noises, strong smells, and crowds, triggering a fight/flight response. The increased activation of fight/flight response impacts my overall well-being and regulation. As a result, I experience anxiety, stress, and difficulty with self-regulation. Understanding neuroception and its connection to the autonomic nervous system helped me recognise these responses and develop strategies to promote regulation, create supportive environments, and facilitate a sense of safety.

For me, discovering Polyvagal theory was life-changing. It provided me with a deeper understanding of myself and my triggers, particularly with sensory overload, which is the most challenging aspect of my neurodivergence. Previously, I had grasped the "what" of my distress through an understanding of sensory processing, but it was Polyvagal theory that provided the "why." My nervous system was not receiving enough safety cues from my environment due to the bombardment of sensory stimuli. As a result, I was trapped in a perpetual state of fight/flight. To move towards the safe/connected state, I incorporated mindfulness practices into my daily life. All my learning surrounding polyvagal theory and mindfulness was guided by an incredible Neurodivergent therapist (Instagram @yourholistictherapist) who I discovered through the invaluable resource Thriving Autistic CLG www.thrivingautistic.org .

The most remarkable thing for me is that I no longer experience panic attacks due to sensory overload and anxiety. I've gained a deeper awareness of my need for self-care, boundaries, and limits, empowering me to advocate for myself more effectively. Although I still experience sensory overload, it is nowhere near as debilitating. Additionally, applying the principles of polyvagal theory has made me a better and more responsive parent, enabling me to create an environment that nurtures a sense of safety for both myself and my child. I believe that an understanding of polyvagal theory has the potential to significantly enhance the overall well-being of everyone, particularly our Neurodivergent community. It should be noted that while I do accept its core principles, I do not accept all of Porges’ ideas, particularly in relation to autism. For more on this topic, I have linked Janae Elisabeth’s article below.

How to Strengthen Vagal Tone

Vagal tone refers to the activity of the vagus nerve, specifically its influence on the parasympathetic nervous system. The parasympathetic nervous system is responsible for promoting relaxation, rest, and recovery in the body. A higher vagal tone indicates a more active and responsive parasympathetic system, leading to better stress regulation, emotional resilience, and connection with others. In contrast, lower vagal tone is associated with reduced parasympathetic activity, which may result in increased stress, anxiety, and difficulties connecting with others.

1. Self-awareness and regulation:

?? - Practice body awareness: Pay attention to bodily sensations, such as tension, relaxation, or changes in heart rate. This can help identify triggers and early signs of dysregulation.

?? - Breathing exercises: Engage in deep breathing exercises to activate the parasympathetic response, promoting relaxation and regulation.

?? - Progressive muscle relaxation: Practice tensing and relaxing different muscle groups to release tension and promote relaxation.

?? - Mindfulness or meditation: Engage in mindfulness practices to cultivate present-moment awareness and reduce stress.

2. Seek Connection

?? - Seek supportive social environments: Surround yourself with individuals who are understanding and accepting of neurodivergence. For me, discovering the Autistic community was empowering and provided me with a sense of belonging. Connecting with our Neuro-kin enhances and improves our mental health.

3. Sensory regulation:

?? - Identify sensory triggers: Recognise specific sensory experiences that may lead to dysregulation. Understanding these triggers can help you develop strategies to manage or avoid them. An occupational therapist can help you with this. They can help you learn about your sensory profile and how to implement a sensory plan.

?? - Create a sensory-friendly environment: Modify your environment to reduce sensory overload. This can involve adjusting lighting, using noise-cancelling headphones, or incorporating calming sensory elements like weighted blankets.

4. Seek professional support:

?? - A polyvagal-informed therapist can provide tailored guidance and specific strategies to improve your vagal tone.

?? - Consider body-based therapies such as yoga, dance, or somatic experiencing, which can help strengthen vagal tone and enhance the mind-body connection.

Glimmers

I first discovered the concept of glimmers in Deb Dana's book, "Polyvagal Exercises for Safety and Connection." According to Dana, glimmers are “micro-moments of ventral vagal experience that routinely appear in our everyday life yet frequently go unnoticed.” I was immediately drawn to this term because I love anything that glimmers, shimmers, or sparkles!

As humans, we have a built-in negativity bias, which means we tend to focus more on negative events than positive ones. As a result, we might miss the moments that could provide a sense of safety for our nervous systems, especially when we feel dysregulated. Glimmers will look different for everybody. Personally, some of my glimmers include the twinkle in my child's eyes, the first sip of morning coffee, and the sparkling of my ring when it catches the sunlight. These small moments bring me calm and joy, signalling safety to my nervous system, which leads to greater regulation and connection.

As we near the end of this article, I encourage you to find your own glimmers in everyday life. Make a list of them and share them with others. By adopting this strategy, we ensure that there will always be something, even if tiny, that promotes that sense of safety we all need to thrive – a glimmer amidst the darkness.

Conclusion

The Polyvagal Theory is a framework in understanding human behaviour and well-being. For our Neurodivergent community, it offers valuable insights and practical strategies, particularly in terms of trauma, regulation, and enhancing our overall well-being. As we navigate the intricacies of our neurodivergent journeys with the knowledge of polyvagal theory, we can find pathways to enhanced regulation, resilience, and a deeper sense of safety and connection. It provides an additional lens through which we can view and support neurodivergence – the lens of neuroscience. It's time for society to welcome this paradigm shift and move away from outdated ideas rooted in behaviourism, especially in areas of therapy, parenting, and education. We need more trauma-informed, neurodiversity-affirming approaches. An understanding of our unique neuroception can improve our overall sense of well-being.

Embrace the Polyvagal Pathways and let the glimmers of safety light our way.

References and Resources

“The Pocket Guide to the Polyvagal Theory: The Transformative Power of Feeling Safe” by Dr. Stephen Porges

“Polyvagal Exercises for Safety and Connection: 50 Client-Centered Practices” by Deb Dana

“Beyond Behaviours” by Dr. Mona Delahooke (the foundation of her approach to supporting children and adolescents is Polyvagal Theory)

“Punished by Rewards” by Alfie Kohn (highlights the harms of rewards/punishments that stem from behaviourism)

Helpful Links

Deb Dana https://www.rhythmofregulation.com

Dr. Stephen Porges https://www.stephenporges.com

Self-compassion website https://self-compassion.org ?

Neurodivergent Led Therapy https://www.thrivingautistic.org/

Peter Levine, Somatic Experiencing? International https://traumahealing.org

Janae Elisabeth https://www.traumageek.com/blog/a-neurodiversity-paradigm-lens-on-polyvagal-theory