Applying knowledge of the nervous system to invite the body into regulation

In Polyvagal Theory, the “vagal brake” is the slowing down of a threat response by using cues of safety to hold us when we might otherwise slip into fight, flight or shut down.

The polyvagal ladder is a visual which can help us to understand the organisation and the order in which our nervous system responds to the world around us.

A safe and social state at the top of the ladder is a state exclusive to mammals – here we can connect, socialise, learn and build community.

The vagal brake is the action of the safe and social state on the heart – which in past times, would have taken a deep dive into an immediate threat response at the mere glimmer of danger (and sped right up).

It introduces us to that magical place between safety and activation often referred to in #PVT as PLAY – here we are energised, passionate and creative.

As you might expect, all the things that challenge our sense of safety as humans (attachment trauma, adversity, inequality, illness) will impact the way our vagal brake “works”. This is, as I always point out, totally functional, and at one time kept you safe from harm, but can often cause difficulties later in life, by sensing danger even when you are (hopefully) in a safer place.

You can think of it working exactly like the brakes on a bike. When you’re steady and safe you can loosen your hold and speed up, but as soon as you begin to feel a little on the edge you tighten up and pull back.

It releases to allow you to access energy, and re engages to return you to calm.

I like to think of my vagal brake like a friend by my side laying a soothing hand on me when I begin to feel activated, saying:

“it’s ok, you’re safe here, breathe. Stay here, stay calm”

The hopeful message here is that our autonomic flexibility (the strength or tone of our brake) is constantly shaped by new experience, so much like a muscle, we can learn to strengthen it to build in more resilience, no matter what has happened in the past.

One way to start this journey might be to build your own vagal brake imagery or analogy, and start to notice and track this experience in your body.