Schlagwort: Polyvagal-Theory

Breathing is living and feeling alive.

This Sunday I found the following quote from B.K.S. Tyengar: „The mind is the king of the senses. The breath is the king of the mind.“

Considering Stephen W. Porges findings on the Polyvagal Theory, this quote is biologically verifiable.  Porges found that the autonomic nervous system is co-regulated by the vagus nerve in mammals. The autonomic can be co-regulated by the SMART vagus, a part of the vagus nerve. The SMART vagus is influenced for example by facial expressions, gestures and tone of voice of the conversational partner. It can have a calming effect on the autonomic nervous system. The autonomic nervous system determines breathing and heart rate, among other things. Consciously calm and even breathing has a correspondingly calming effect on the autonomic nervous system. This also calms the heart rate. Porges refers to this as neuroception.

Relaxation techniques that influence the breath, mindfulness exercises that focus on the here and now, have a calming effect on breathing and thus on the thoughts in our head and restlessness in the body.

A simple exercise is to draw attention to the breath in order to become aware of its vital function. Life only exists through breathing. Focussing on the breath means concentrating on life and allowing the spirits of life to become conscious.

To calm the breath, the rule of thumb is to breathe out twice as long as you breathe in.

Exercise: At the beginning, count to two for inhaling and to four for exhaling. The speed of counting should be the same. After a few breaths, increase the count by one, i.e. count to three for inhaling and six for exhaling. You should notice that you become calmer, your voice becomes more relaxed and your shoulders lower.

Breathing is living and feeling alive.

Our autonomic nervous system influences thoughts and feelings

Deb Dana and Deb Grant develop a model to illustrate the connection between emotion, thoughts (Psychology) and the effect of the autonomeous nervus system (Biology). (source: The Polyvagal PlayLab: Helping Therapists Bring Polyvagal Theory to Their Clients)

Deb Dana and Deb Grant This “ladder-model“ is build on Stephen Porges “Polyvagal Theory”. The three aspects emotion, thoughts and autonomeous nerveoussystem influence each other and are dependent from each other. By understanding these dependencies, actions can be derived that calm the autonomic nervous system and enable us to develop more lighter and uplifting thoughts and emotions.

The “ladder mapping” divided our modes into three phases:

Darkness:

  1. Feelings that prevail for example: blurred, hopeless, loss of focus, numb, cold, hopeless, closed, helpless
  2. Thoughts are for example: I am… invisible, lonely, lost, unlovable and the world around me is… cold, hostile, dark
  3. From the autonomic nervous system the dorsal-vagal nervous system is active. Which leads to immobilization and freezing / stagnation. Through this the person can collapse.

Chaos

  1. Feelings predominate for example: it is out of control, overwhelming, confusing, full of anger, confronting and the desire to run away
  2. Thoughts that arise are for example: I am… different, crazy, unacceptable
  3. The autonomic nervous system is the sympathetic nervous system. This has a mobilizing effect, creating a readiness to fight and curse

Balance

  1. Feelings that prevail are for example: connected, warm-hearted, open, curious, committed, passionate, relaxed
  2. Thoughts are: I am … okay and the world around me is full of possibilities and enriching
  3. The active autonomeous nerves system is the ventral vagal part / smart vagus, which enables security and social interaction.

These three phases have parallels to the griefing / change phase according to Kübler Ross (source: change curve), There are five phases described:

  1. Shock and denial, which is paralell to the „darkness-ladder“
  2. Anger is equal to the „chaos-ladder“
  3. Bargaining is between „Chaos-“ and „Balance-ladder“
  4. Depression: Is going back to „Darkness-ladder“
  5. Acceptance: at the end is the „Balanced ladder“

Tip to overcome better the „darkness-“ and „chaos ladder“:

The SMART vagus is activated in empathic conversations, which is why psychotherapy and coaching are very powerful. Whereby personal contact with people, in reallity and not virtually, is important for the unconciousness to „co-regulate“ and create the neurozeption. Neuroception activated the SMART vagus and stop the dorsal vagus and sympathikus. This happens only optimal when conversational partner meat real (not virtual) conversation, as this was learnd from the unconciousness through evolutrion. This happens through the autonomic nervous system (unconciousness), which scans constantly the environments and registers external stimuli. A positive facial expression, a friendly smile, people who take their time and do nothing but listen, a calm and relaxed voice are necessary to bring the autonomic nervous system out of immobilization or fight or flight. Singing and deep breathing is also supportive, as it has a calming down effect.

If you find yourself on the ladder of darkness or chaos, then seek a personal conversation with a person who is sympathetic to you and accepts and respects you as an individual, this will calm your autonomic nervous system.

The power of words, especially in a virtual conversation

In a virtual conversation, body language and facial expressions are limited. Especially since the cameras record us two-dimensionally, which does not correspond to our learned patterns. Evolutionarily, we have learned to read non-verbal signals on a three-dimensional person in order to build psychological safety and gain trust.

That’s why it’s important to focus on verbal (our words) and para-verbal communication (social sounds, e.g. „hmm“) in a virtual conversation.

Words evoke emotions and through these physical reactions.

Words that trigger emotions also lead to a physical reaction, just as facial expressions or sounds can. Words that are read or heard and associated with smiling, for example, lead to smiling in the perceiver.

Mirror neurons / resonance leads to the fact that emotions of observed persons are also physically comprehended. In cognitive tasks, physical change does not occur.

Some physical sensations coupled with individual emotional experiences are stored as somatic markers.

Somatic markers are emotional memory stores of experiences combined with body signals. These body signals emit evaluation signals, such as „positive, aim for“ and „negative, avoid“. Somatic markers express themselves with physical sensations and/or feelings. Immediately, when a signal reaches the person, these markers emerge, which are necessary to decipher

The somatic markers are activated through two pathways:

1. body loop: when the emotion is activated, the appropriate bodily state arises directly.

2. as-if-body loop: as-if-body loop, when memories, thoughts or ideas are evoked. These lead to the appropriate physical emotion arising (conversely, it is a physical anchor).

3. Words can trigger both loops. Accordingly, words influence behavior patterns/actions as well as emotions.

Since neuroception an co-regulation, which are biological process to reduce stress signals through the influence on autonomous nervous system (Polyvagal Theory from Stephen W. Porges), are only possible to a limited extent in a virtual conversation, the choice of words in a virtual environment is crucial, since words can trigger emotions. If words are increasingly chosen that evoke positive emotions, co-regulation can take place via this route.

„The Berlin Affective Word List Reloaded“ (BAWL-R) provides an overview of words that show emotional valence, imaginability, and emotional arousal. To learn more about the power of words, you find the BAWL-R under this link, https://osf.io/hx6r8/