Justin Sunseri's Practical Guide to the Polyvagal Theory

The Polyvagal Theory, pioneered by Dr. Stephen Porges, has revolutionized our understanding of the nervous system's role in human behavior and emotional regulation. Justin Sunseri, a licensed therapist and host of the "Stuck Not Broken" podcast, has delved deep into this theory, offering practical insights and tools to navigate its complexities. In this blog post, we'll explore Sunseri's work and how it provides a roadmap for identifying where individuals are on their "map" and guiding them toward a relaxed parasympathetic state.

Understanding the Polyvagal Theory:

At the heart of the Polyvagal Theory lies the understanding that our autonomic nervous system plays a crucial role in regulating our responses to stress and social interactions. It comprises three interconnected systems: the ventral vagal, sympathetic, and dorsal vagal systems. Each system corresponds to different states of arousal and engagement with the world.

Identifying Where You Are on the Map:

Sunseri emphasizes the importance of self-awareness in identifying which state of the autonomic nervous system we're operating from at any given moment. By tuning into bodily sensations, emotions, and behaviors, individuals can recognize whether they're in a state of safety and connection (ventral vagal), mobilization and action (sympathetic), or shutdown and dissociation (dorsal vagal).

Practical Tools for Regulation:

Once individuals identify their current state, Sunseri offers a range of practical tools to shift toward a more relaxed and connected state:

1. Breath Awareness: Conscious breathing exercises, such as diaphragmatic breathing or box breathing, can activate the parasympathetic nervous system and promote relaxation.

2. Body Scan: Engaging in a mindful body scan helps individuals become aware of tension or discomfort in different parts of their body, allowing them to release physical stress and tension.

3. Social Engagement: Prioritizing social connections and nurturing relationships activates the ventral vagal system, fostering feelings of safety and connection.

4. Grounding Techniques: Techniques such as grounding through the senses (noticing sights, sounds, smells, etc., in the present moment) can anchor individuals in the present and regulate overwhelming emotions.

5. Polyvagal-Informed Therapy: Seeking therapy informed by the Polyvagal Theory can provide individuals with personalized strategies for regulating their nervous system and improving emotional resilience.

Conclusion:

Justin Sunseri's work with the Polyvagal Theory offers a practical roadmap for navigating the complexities of the autonomic nervous system and promoting emotional well-being. By understanding where we are on our "map" and employing tools for regulation, we can cultivate greater self-awareness, resilience, and connection in our lives. Whether it's through breathwork, mindful awareness, or fostering social bonds, Sunseri's approach empowers individuals to journey toward a state of calmness and relaxation, even in the face of life's challenges.

This post was written by ChatGPT, an AI language model by OpenAI, from a detailed prompt written by me.

Notes from me:

I have found the concept of the "map" to be unbelievably helpful.

I used to experience mysterious funks that seemed to begin out of nowhere, and at times they would last for days.

I now know that these moods were triggered by external experiences that my body processed as a threat, and the darkness I would feel is the "freeze" state.

I also realized that I tend to default to fight/flight. Before beginning my healing journey in my late twenties, I had probably been in fight/flight or freeze the majority of the time for the past several years, as graduate school, residency, and the first few years of working as a medical professional felt perpetually stressful.

Fortunately, I could remember what authentic safety/ ventral vagal/ rest and digest felt like. For some people, depending on childhood experiences, this is much harder, although from everything I have learned it IS possible to harness our physiology and retrain it.

Once I could easily identify what rest and digest (ventral vagal), fight/flight (sympathetic), and freeze (dorsal vagal) felt like, I began identifying tools that helped my physiology return to a ventral vagal state.

As Justin Sunseri teaches, different things work for different people. Common suggestions include going for a walk or movement, a bath, or taking a nap.

Everyone is different, but for me, I've found that when I'm pulled into freeze, resting (ideally a nap) or taking a bath are the most helpful tools.

When I'm in fight/flight, riding the wave of energy and doing mindless house tasks (picking up toys, washing dishes, folding laundry) is the most helpful tool. Or a workout that requires focus, like following a video, as opposed to something less engaging for the mind like a walk or run.

Lastly, I've found it incredibly helpful to practice orienting. I've made this a daily practice, and in the beginning, I had a daily alert in my phone to tune into the moment.

Orienting, sometimes called grounding, is simply being fully present in the moment and engaging as many senses as possible. It is best practiced when already in a relaxed state.

When I orient, I tune into the feeling of my body on the ground or chair, the feeling of my breath moving in and out (without trying to deepen or change it), consciously thinking of the date and time of day, smells, background sounds, the breeze on my skin, etc.

I remember reading years ago that practicing this was similar to working a muscle to improve our ability to handle triggered situations. That has certainly proven true.

Also, knowing that I have the tools to return to a calm and connected state feels unbelievably empowering. The length of time of triggered states has shifted from days to hours, and sometimes even just minutes.

This work took time and patience, like most things do, but it has helped me substantially.

Please check out Justin Sunseri's work on Instagram, YouTube, and the "Stuck Not Broken" podcast. (Side note - I've always loved that title - very relatable!)

If you find his content helpful, especially having an understanding of the map, I'd love to hear about it!