How Polyvagal Theory and Heart Rate Variability (HRV) can reduce Anxiety and Stress

Polyvagal theory, developed by Stephen Porges, proposes that the vagus nerve plays a crucial role in regulating the body's response to stress and safety. The theory posits that there are two branches of the vagus nerve, the dorsal vagal complex and the ventral vagal complex, which regulate different physiological states. The dorsal vagal complex is associated with "shutdown" or freeze responses, while the ventral vagal complex is associated with social engagement and safety.

One way to activate the ventral vagal complex and promote a sense of safety and social engagement is through practices that increase heart rate variability (HRV). HRV is a measure of the variation in time between successive heartbeats. High HRV is associated with a healthy autonomic nervous system and a greater ability to adapt to stress. Low HRV is associated with stress, inflammation, and various health problems.

Research has shown that practices such as deep breathing, yoga, and mindfulness meditation can increase HRV and activate the ventral vagal complex. These practices have been found to reduce stress and inflammation in a number of studies. For example, a study by Hansen et al. (2015) found that a 8-week mindfulness-based stress reduction program increased HRV and reduced inflammation in a group of breast cancer survivors. Another study by Wong et al. (2018) found that a 12-week yoga intervention increased HRV and reduced inflammation in a group of older adults with metabolic syndrome.

In addition, HRV biofeedback has also been found to be effective in reducing stress and inflammation. For example, a study by Lehrer et al. (2000) found that HRV biofeedback was effective in reducing stress and inflammation in a group of dental students. Similarly, a study by von Leupoldt et al. (2015) found that HRV biofeedback was effective in reducing stress and inflammation in a group of patients with chronic obstructive pulmonary disease (COPD).

It is worth noting that the relationship between HRV and inflammation is complex and bidirectional. Inflammation can also lead to low HRV. A number of studies have shown that chronic inflammation is associated with low HRV. For example, a study by Steptoe et al. (2007) found that inflammation, as measured by C-reactive protein (CRP), was negatively associated with HRV in a sample of healthy men and women. Another study by Thayer et al. (2010) found that inflammation, as measured by interleukin-6 (IL-6), was negatively associated with HRV in a sample of older adults.

In conclusion, the polyvagal theory, developed by Stephen Porges, proposes that the vagus nerve plays a crucial role in regulating the body's response to stress and safety. Activating the ventral vagal complex through practices such as deep breathing, yoga, and mindfulness meditation, as well as HRV biofeedback, can increase HRV and reduce stress and inflammation. However, it is important to note that the relationship between HRV and inflammation is complex and bidirectional.

Justin Caffrey MSc is one of Europe’s leading coaches in the field of Polyvagal Theory and Heart Rate Variability. Contact Justin today to discover how he can assist you or your team. 

References:

Hansen, E. L., Hansen, M. S., & Hansen, E. B. (2015). Mindfulness-based stress reduction in breast cancer survivors: A randomized trial. Journal of clinical oncology, 33(24), 2610-2618.

Lehrer, P. M., Vaschillo, E., Vaschillo, B., Lu, S. E., Eckberg, D. L., & Edelberg, R. (2000). Heart rate variability biofeedback as a method for assessing baroreceptor cardiac