Introduction
For individuals recovering from Post-Traumatic Stress Disorder (PTSD) and Complex Post-Traumatic Stress Disorder (CPTSD), understanding the nervous system is key to making sense of trauma responses. Many survivors feel as though they have no control over their emotional reactions—they may suddenly freeze in social situations, feel overwhelmed by stress, or experience panic attacks out of nowhere.
This is not a sign of weakness; it is a biological survival mechanism. The Polyvagal Theory, developed by Dr. Stephen Porges, explains how the nervous system responds to safety and danger. By learning how the vagus nerve regulates emotions, social engagement, and trauma responses, survivors can take steps to rewire their nervous system for healing.
This blog post explores how trauma affects the nervous system, how Polyvagal Theory explains PTSD and CPTSD symptoms, and how survivors can use nervous system regulation techniques to support recovery.
How Trauma Affects the Nervous System
The autonomic nervous system (ANS) is responsible for regulating stress responses. It consists of:
- The Sympathetic Nervous System (SNS) – The “fight-or-flight” system, which activates during perceived threats.
- The Parasympathetic Nervous System (PNS) – The “rest-and-digest” system, which promotes relaxation and recovery.
In a healthy nervous system, the body shifts between these states as needed—activating fight-or-flight during danger and returning to calm once the threat is gone.
However, trauma disrupts this natural balance, keeping the nervous system stuck in survival mode. Many trauma survivors find themselves:
- Hyperaroused (fight-or-flight mode all the time) – Feeling constantly anxious, irritable, or on edge.
- Hypoaroused (shutdown or freeze mode) – Feeling numb, dissociated, or disconnected from reality.
Understanding these responses through Polyvagal Theory helps survivors learn how to regulate their nervous system and regain control over emotional reactions.
What is the Polyvagal Theory?
Dr. Stephen Porges’ Polyvagal Theory expands on traditional nervous system models by identifying three states of autonomic regulation based on the vagus nerve:
- Social Engagement State (Ventral Vagal System) – The body is calm, connected, and engaged with others.
- Fight-or-Flight State (Sympathetic System) – The body prepares for danger, leading to anxiety, panic, or aggression.
- Shutdown or Freeze State (Dorsal Vagal System) – The body becomes overwhelmed and collapses, leading to dissociation, numbness, or disconnection.
Key takeaway: PTSD and CPTSD survivors often get stuck in fight-or-flight or shutdown mode because their nervous system has learned to expect constant danger.
How Polyvagal Theory Explains PTSD and CPTSD Symptoms
1. Hyperarousal (Fight-or-Flight Mode)
Symptoms:
- Chronic anxiety, panic, or irritability
- Difficulty relaxing, always on edge
- Insomnia or restless sleep
- Increased heart rate and rapid breathing
What’s happening?
The nervous system stays stuck in survival mode, making it hard to feel safe, even in calm situations.
2. Hypoarousal (Shutdown or Freeze Mode)
Symptoms:
- Emotional numbness or detachment
- Feeling disconnected from reality (derealization)
- Fatigue or exhaustion
- Difficulty remembering details of trauma
What’s happening?
The nervous system becomes overwhelmed and shuts down, leading to a sense of disconnection or dissociation.
3. Difficulty with Social Connection
Symptoms:
- Feeling unsafe around people, even in safe environments
- Avoiding eye contact or social interactions
- Struggling with intimacy and trust in relationships
What’s happening?
The ventral vagal system (social engagement system) is underactive, making it hard to connect, feel safe, and trust others.
How to Regulate Your Nervous System for Trauma Recovery
The good news is that the nervous system is adaptable. Through intentional practices, trauma survivors can activate their ventral vagal system, shifting out of survival mode and into a state of safety and connection.
1. Breathwork: Activating the Vagus Nerve
Slow, deep breathing signals safety to the nervous system.
- Diaphragmatic breathing – Breathe deeply into your belly, rather than shallow chest breathing.
- 4-7-8 breathing – Inhale for 4 seconds, hold for 7, exhale for 8.
- Humming or chanting – Stimulates the vagus nerve through vocal vibrations.
2. Sensory-Based Grounding Techniques
Grounding exercises help shift the nervous system out of fight-or-flight or freeze mode.
- Cold Water Therapy – Splash cold water on your face or hold an ice pack to activate the vagus nerve.
- Weighted blankets – Provide deep pressure, signaling safety to the nervous system.
- Physical movement – Walking, stretching, or dancing helps release stored stress.
3. Social Connection and Co-Regulation
Engaging with safe, supportive people can help reset the nervous system.
- Gentle eye contact – Strengthens the ventral vagal system and feelings of trust.
- Spending time with pets – Petting an animal reduces stress and promotes a sense of safety.
- Laughter and play – Engaging in lighthearted activities signals to the body that it is safe to relax.
4. Somatic Therapy and Body Awareness
Because trauma is stored in the body, body-based healing methods are often more effective than talk therapy alone.
- Somatic Experiencing (SE) – Helps process trauma through body-based exercises.
- Trauma-Sensitive Yoga – Encourages gentle movement to reconnect with the body.
- Progressive Muscle Relaxation – Tensing and releasing muscles reduces tension from fight-or-flight mode.
How Long Does It Take to Heal the Nervous System?
Healing is not linear, and it takes time to rewire the nervous system. Some people may see improvement in a few months, while others may take years to fully shift out of survival mode.
Consistency is key—regularly practicing breathwork, grounding, movement, and safe social connection can slowly help the nervous system regain balance.
Conclusion
Trauma fundamentally changes the nervous system, often keeping survivors stuck in fight-or-flight or shutdown mode. However, understanding Polyvagal Theory provides a roadmap for recovery by showing how to retrain the nervous system for safety, stability, and connection.
By using breathwork, grounding, movement, social connection, and somatic therapy, trauma survivors can gradually rewire their nervous system and regain a sense of control over their emotional responses.
Healing is possible—not by “forgetting” trauma, but by teaching the body that it is safe again.
References
- Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation.
- van der Kolk, B. A. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma.
- Levine, P. A. (2010). In an Unspoken Voice: How the Body Releases Trauma and Restores Goodness.
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