What Happens in the Brain When Trauma is Triggered: A Look Through Polyvagal Theory

Trauma can significantly impact our brain and body, influencing how we respond to stress and connect with others. Polyvagal Theory, developed by Dr. Stephen Porges, offers valuable insights into this complex relationship, particularly through the lens of the autonomic nervous system.

Understanding Polyvagal Theory

Polyvagal Theory posits that our autonomic nervous system has three distinct pathways: the ventral vagal, sympathetic, and dorsal vagal states. Each of these pathways influences how we respond to perceived threats and engage with the world around us.

Ventral Vagal State: Safety and Connection

In a state of safety, the ventral vagal pathway is activated. This pathway allows us to engage socially, communicate effectively, and feel a sense of connection with others. When we feel safe, our brain can function optimally, enabling healthy emotional regulation and cognitive processing.

Sympathetic State: Fight or Flight

When trauma is triggered, our brain may shift to the sympathetic state, activating the "fight or flight" response. In this state, the amygdala, responsible for processing fear, becomes hyperactive, flooding the body with stress hormones like adrenaline and cortisol. This response prepares us to confront the threat or escape from it. However, prolonged activation can lead to anxiety, hyper-vigilance, and emotional dis-regulation.

Dorsal Vagal State: Freeze or Shutdown

If the perceived threat is overwhelming, the brain may move into the dorsal vagal state, often described as "freeze" or "shutdown." In this state, the body may become immobilised, leading to feelings of numbness or dissociation. The heart rate slows, and the body conserves energy, which can result in feelings of helplessness and disconnection.

The Impact on the Brain

When trauma is triggered, the interplay between these states can significantly affect brain function:

Amygdala: Heightened activity leads to increased fear and anxiety.

Hippocampus: Reduced functioning can impair memory and context processing, resulting in flashbacks or difficulty distinguishing past from present.

Prefrontal Cortex: Impairment affects decision-making and emotional regulation, making it challenging to respond effectively to stressors.

Self Care pathways to Regulation and Healing

Understanding these responses helps to become more aware of triggered states and the resulting disconnection from your self. When past trauma has been triggered and you feel like you are "spiralling", the following self care practices will help to regulate the autonomic nervous system, bring you back into your body and your prefrontal cortex online.

Somatic Practices: Finding a quiet space to tune into the emotions and pain you are experiencing in your body. Rather than avoiding the pain, allow yourself to sit with the emotions and pain while acknowledging they come from the past. Get curious about the the belief you hold about yourself in the moment you were triggered and also where your focus was directed. Then bring your awareness to the place in or around your body that you experience the emotion, sensation, or thought and feel into it... stop thinking... just be with it, using your breath to sit with any discomfort in complete acceptance. Become aware of how it feels, how you feel towards it and how it makes you feel. Notice any changes in sensation or emotion and just be present to what it would like you to know. If nothing comes up, that's ok too. Use slow diaphragm breathing to help you sit with any discomfort and emotions until they abate and pass through you.

Grounding Techniques: Engaging in mindfulness or grounding exercises can help reconnect the ventral vagal system, fostering a sense of safety. For you that may look like meditation, yoga, running or immersing in nature. Meditation can have the effect of moving below activated parts of our personality that make us feel separate and alone to an unlimited loving wave like state that connects us to our essence and the oneness of life.

Breathwork: Breath work can activate the ventral vagal pathway promoting relaxation while reducing the sympathetic response. Breath work is extremely effective at quietening racing thoughts and bringing you back into the present.

Explore Your Beliefs and Parts: Work with a Therapist to explore limiting core beliefs and burdened parts of your personality (coping strategies) that keep you stuck in a pattern of reacting to triggers in the present from the past. By unburdening your parts, releasing old emotions and reversing beliefs you will be able to respond to triggers from your whole connected Self, from a place of compassion, connection, curiosity and confidence, with access to your prefrontal cortex.

Social Support: Reaching for support can enhance feelings of safety and helps to stabilise the nervous system.

Polyvagal Theory offers a fascinating lens through which we can explore the intricate ways trauma influences both the brain and the body. By identifying the various states of the autonomic nervous system, we can craft effective strategies for healing and bolster our emotional resilience. With mindful awareness and dedicated practice, we can adeptly navigate the complexities of trauma, fostering a profound sense of safety and connection in our lives.