Anxiety, the Nervous System, and the Path to Polyvagal Calm

Written By Christine Rivers

When we talk about anxiety, we often focus on thoughts, worries and feelings. But a key piece of the picture lies in the body — in how our nervous system is responding, trying to keep us safe. The Polyvagal Theory offers a helpful way to understand what’s happening beneath the surface.

What is Polyvagal Theory?

The Polyvagal Theory, introduced by Stephen Porges, proposes that our autonomic nervous system (ANS) has more nuance than just “fight or flight” vs “rest and digest”. It emphasises how our body’s sense of safety or threat — often outside of conscious awareness — affects everything from emotional regulation to social connection. PMC+2Polyvagal Institute+2

Key ideas include:

  • Neuroception: the process by which our nervous system scans for cues of safety or danger (even when we’re not consciously aware). EBSCO+1

  • A hierarchy of nervous-system states: one oriented to connection and social engagement (when the system feels safe), one orientated to mobilisation (fight/flight), and one to shutdown or immobilisation (freeze). PMC

  • The importance of social cues and co-regulation: when we feel safe and connected with others (or with a caring professional), our nervous system can shift into a calmer state more easily. PMC+1

In therapy, understanding this gives us a way to work with the body and nervous system, not just the thoughts and feelings around anxiety.

What research tells us

There’s a growing body of research exploring the Polyvagal Theory and its implications. For example:

  • A systematic review found that contemplative practices (such as breathing, mindfulness, movement) show promise for supporting nervous system regulation from a polyvagal perspective. MDPI

  • Another paper emphasises that sociality (our capacity to connect) is deeply embedded in how our nervous system manages threat and safety. PMC

  • The Polyvagal Institute maintains a library of research and resources pointing to how this theory is being used in clinical practice. Polyvagal Institute

At the same time, it’s fair to say that some aspects of the theory are still being debated within academic neuroscience and psychology. It doesn’t mean the ideas aren’t useful — just that like any framework, it’s one lens, not a final word. Psychology Today+1

How do you know which state your nervous system is in?

It’s helpful to recognise that your body may be in one of these states, and that each state brings particular sensations, thoughts and behaviours. Here’s a rough guide:

1. Connection / Social Engagement (Safe state)

  • You feel relatively calm, grounded, regulated.

  • You are able to connect with others, enjoy conversation, feel curious.

  • Bodily signs: steady breathing, relaxed muscles, sense of openness.

  • Thought-patterns: able to think clearly, access creativity, feel present.

2. Mobilised (Fight/Flight)

  • You might feel agitated, restless, hyper-alert, racing thoughts.

  • Bodily signs: quickened heart rate, shallow breathing, tension in shoulders, ready for action.

  • Thought-patterns: “I must do something”, “I need to escape”, difficulty sitting still.

3. Immobilised / Shutdown (Freeze, dissociation)

  • You may feel stuck, numb, disconnected, the body may feel heavy or shut down.

  • Bodily signs: low energy, slowed breathing/heart rate, maybe a feeling of “gone away”.

  • Thought-patterns: blank, foggy, detached, sometimes a strong desire to withdraw or hide.

Ask yourself: What am I feeling in my body right now? What does my breathing feel like? Where is my heart rate? Can I connect with others or do I want to withdraw? These questions help you pick up the cues.

What you can do: Tools to support regulation

Here are some tools you can use right now to help shift your nervous system into the safer state of connection and regulation. Think of them as self-care nervous system regulation tools.

Mindfulness & body awareness

  • Slow, deep belly breathing: inhale for a count of 4, hold 1–2 seconds, exhale for 6. Feel the belly rise and fall.

  • Sensory check-in: notice five things you can see, four things you can touch, three things you can hear, two things you can smell, one thing you can taste. Grounding you in the present.

  • Body scan: gently move your attention from feet to head, noticing tension, breathing into tight spots, inviting ease.

  • Gentle movement: yoga, walking in nature, stretching – notice how your body moves, how your nervous system feels when you move with attention.

Social & relational regulation

  • Talk with someone you feel safe with: sharing your bodily sensations helps your nervous system feel heard and seen.

  • Practice co-regulation: if you’re with someone, match their calm, steady breathing, a soft tone of voice, a relaxed body posture.

  • Use your voice: humming, singing, making sound helps engage the vagus nerve and the social engagement system (the idea being not all regulation is silent).

Capacity-building habits

  • Sleep and rest: the calmer your baseline, the more capacity you have to respond, not just react.

  • Nutrition and hydration: the body and nervous system need good fuel and balance to regulate well.

  • Gentle cardio: movement like walking, swimming or cycling helps shift nervous system states in subtle ways over time.

  • Mindful technology breaks: monitor how much threat-cue input (social media, news, rapid messages) you’re getting and give yourself regular breaks.

How therapy at Yateley Therapy Space helps

At Yateley Therapy Space, our integrative approach means we recognise the nervous system’s role in anxiety, rather than seeing anxiety only as “bad thoughts”.

Here’s how therapy can support you:

  • Assessment of your nervous system state: We explore with you how your body, mind and nervous system are working — which state you’re spending most time in, what keeps you stuck there.

  • Co-regulation in the therapeutic relationship: A safe, trusting therapeutic relationship itself is a powerful nervous system regulator. Feeling seen, heard and safe supports you to access your connection state.

  • Skills and tools tailored to you: We gently guide you through body-based awareness, mindfulness, clinical hypnosis, and integrative techniques that support nervous system regulation.

  • Building resilience: Beyond bringing you into calm, we work so you can stay there more often, decrease reactive states, increase your capacity for connection, vitality and ease.

  • Working through triggers and meaning: For many people anxiety isn’t only about the immediate body sensations but about life story, meaning, past patterns. We integrate all that so the nervous system isn’t simply treated superficially but healed from the root.

Links & resources for further reading

Reaching out to explore

By learning to recognise which state your nervous system is in — and by using tools to gently shift toward safety and connection — you give yourself the freedom to live less from anxiety and more from calm, presence and true engagement. Therapy at Yateley Therapy Space supports that process, offering Polyvagal-informed, integrative support for your body, mind and nervous system.

If you’re ready to explore, to understand your nervous system and find your way back to calm and connection, I’d be glad to walk with you.

Get in touch
Christine Rivers

Mindfulness Spaces was established in 2022 by Christine Rivers, PhD. We offer a range of holistic services including yoga, meditation, breathwork, and health and lifestyle coaching. Our methodology and philosophy is rooted in the idea that we all have inner resources to live a healthy life, which we can access through creating mindfulness spaces inside and outside. Our approaches are evidence-based and emphasise the significance of body-mind connection as first point of contact towards long-term physical, emotional, mental and spiritual health. We believe in life long learning and person-centred approaches.

https://www.mindfulnessspaces.com
Next

When Anxiety Masks Anger (and Vice Versa)