Polyvagal-informed practice
A framework describing states of alertness, shutdown and safety, and practices built around it.
What is it?
01Polyvagal-informed practice draws on polyvagal theory, a model of the nervous system developed by American neuroscientist Stephen Porges.
The theory describes three broad states that our bodies move between:
- Safe and connected: calm, present and able to engage with others.
- Mobilised: the fight-or-flight response, when the body gears up to deal with a threat.
- Shut down: a protective "freeze" or collapse, when everything feels like too much.
It also introduced the idea of "neuroception", the body's way of scanning for safety or danger below our conscious awareness.
Many therapists, coaches and educators now use this language, and a range of practices has grown around it. These practices usually focus on noticing which state you're in and finding cues of safety that help you settle.
It's important to know that the science behind polyvagal theory is strongly disputed. You'll find more on this under "What does the evidence say?"
What may it help with?
02People are often drawn to polyvagal ideas because they offer a simple, shame-free way to describe experiences such as shutting down, feeling numb, or being stuck on high alert. Seeing these as protective states rather than personal failings can be a relief.
It's commonly explored for nervous system shutdown, feeling numb, chronic stress and overwhelm. We didn't find research testing "polyvagal-informed practice" as a defined treatment for these experiences.
How does it work?
03According to the theory, your nervous system is constantly picking up cues of safety or danger, from your body, your surroundings and the people around you, and shifts your state in response. Polyvagal-informed practices aim to:
- help you recognise and name the state you're in
- notice what tends to move you towards feeling safe and connected
- build those cues into daily life, such as a warm voice, slow breathing, a calming place or time with people you trust
The theory links these states to specific branches of the vagus nerve. That is the part many scientists dispute. Researchers who question the theory point out that its psychological ideas largely come from earlier psychology research, rather than from the parts of the theory they say lack evidence.
What does the evidence say?
04Polyvagal theory is popular, but its scientific foundations are the subject of an active and public debate.
- The theory's author published an updated overview in 2025, describing its research foundations and suggested uses in trauma, chronic pain, autism and mood disorders.
- A 2023 critique argued that each of the theory's five core premises is either untenable or highly implausible, based on existing research on the vagus nerve and heart rate.
- In 2026, 39 experts in the physiology and evolution of the vagus nerve and in animal social behaviour, including many whose work the theory has cited, jointly concluded that its major tenets aren't supported by current evidence. They described the theory as untenable. Stephen Porges responded in the same journal, arguing that the critique misrepresents the theory. The debate is ongoing.
- Research on practices is limited. A 2021 systematic review found only six studies looking at contemplative practices, such as mindfulness, through a polyvagal lens in PTSD and OCD. Mindfulness-related practices were linked with more calming nervous system activity and fewer symptoms, but the evidence base was very small.
In short, many people find polyvagal language helpful for making sense of their experiences, but the biological explanation behind it isn't settled. Some of the practices used, such as slow breathing, mindfulness and connecting with others, have their own research, which you'll find on other Toolkit pages.
What does a session or practice look like?
05Polyvagal-informed practice can be self-guided, or it may be part of therapy. It often includes:
- Noticing and naming your state. For example: "I think I'm in fight or flight right now."
- Mapping your states. Writing down what each state feels like for you, what tends to trigger it, and what helps.
- Finding cues of safety. Things that help you feel settled, such as a favourite place, music, a pet or a comforting voice.
- Slow breathing with a longer out-breath.
- Gentle movement to help you come out of a shut-down state.
- Connection with people who help you feel calm and safe.
These practices take only a few minutes and can be repeated through the day.
Risks and considerations
06- The science is disputed. Be cautious of courses, devices or products that make strong claims about "toning" or "hacking" the vagus nerve.
- Go gently. Tuning into your body can sometimes bring up difficult feelings, especially after trauma. Keep your eyes open, shorten the practice, or stop if it becomes too much.
- Long periods of shutdown or numbness matter. They can be signs of depression, trauma or dissociation that deserve proper support.
- It isn't a treatment on its own. If you're living with ongoing anxiety, depression, trauma symptoms or feeling shut down for long periods, please speak with your GP or a mental health professional.
- Check qualifications. "Polyvagal-informed" isn't a regulated qualification. In Australia, titles such as "therapist" and "counsellor" aren't legally protected either, so check a practitioner's qualifications and professional memberships.
Questions to ask a practitioner
07- What are your qualifications? Are you registered with AHPRA, or a member of a professional body such as PACFA or the ACA?
- What does being "polyvagal-informed" mean in the way you work?
- How do you view the scientific debate about polyvagal theory?
- Which evidence-based approaches do you use alongside it?
- How will we know whether this is helping me?
- What should I do if these practices bring up difficult feelings?
You’ve read about it. Now what can you actually do?
You don’t need to have the perfect plan. Choose the next step that feels most useful for where you are right now.
Always speak with a qualified health professional before starting something new. If you are struggling right now, find immediate support.
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This is educational information. It is not a recommendation that this approach is right for you. Always speak with a qualified health professional.
