You can help your nervous system feel safer

The good news? You can learn to strengthen that vagus nerve connection and spend more time on the top rung of the ladder, where you feel safe and connected.

This is where body-based practices come in – things like breathwork, mindfulness, EFT, grounding techniques, and gentle movement. These aren’t fads, they’re evidence based practical tools that directly influence your vagus nerve and help shift your nervous system back towards safety.

When you take a slow, deep breath, you’re sending a signal through your vagus nerve to your brain that says “we’re okay, we’re safe.” Your heart rate slows, your muscles begin to relax, and your thinking brain can come back online.

Understanding the uniqueness of your nervous system

Learning to notice when you’re moving down that polyvagal ladder is a skill in itself. Maybe your shoulders creep up towards your ears when you’re getting anxious. Perhaps your mind goes blank when you feel overwhelmed. Or you might notice yourself becoming snappy with loved ones when your nervous system feels threatened.

Once you can spot these patterns, you can start to respond to them with compassion rather than criticism.

How does vagus nerve regulation happen in therapy?

In sessions, we work together to help you understand your own nervous system patterns. You’ll learn what your personal signs of dysregulation are, and develop ways to gently guide yourself back up to safety and connection through vagus nerve regulation.

It takes time and practice, but it’s absolutely possible to help your nervous system learn that you’re safe now – even if you weren’t always safe in the past.

Your nervous system is constantly trying to protect you. With understanding and the right support, you can work with it rather than against it, building a life where you feel more calm, more present, and more able to connect safely with yourself and others.

If you’re tired of feeling stuck in survival mode and want to learn how to work with your nervous system rather than against it, therapy can help. Get in touch to find out more about how we can work together.

This is for you if you’re interested in learning more about polyvagal theory.