How Trauma Therapy Can Help You Access the Ventral Vagal Autonomic Nervous System State for Optimal Functioning

The Polyvagal Theory, developed by Dr. Stephen Porges, offers a revolutionary understanding of how our autonomic nervous system (ANS) governs our responses to stress, safety, and social interaction. At the heart of this theory is the concept of the "ventral vagal state," when our nervous system is relaxed, which allows us to connect, create, and enter a flow state. Trauma can impact our ability to access this sense of safety. When we are in “overdrive” we are often in the sympathetic state, in which we are anxious, in fight or flight, scattered, and feeling the effects of cortisol, adrenaline, and other stress hormones in our body. Trauma therapy can help us move back into the ventral vagal state.

Stress, feelings of overwhelm, and the impacts of trauma can keep us from accessing the Ventral Vagal state. When we are able to access this state we are able to create that which we are meant to create on this earth. Through openness, safety, and creativity we can dream, have fulfilling realtionships with others, and access our originality. It also induces a sense of calm, safety, and feelings of well-being that is important for our overall health and well-being. We are more fertile in this state, playful, and protecting from illness and cell-degeneration.

The ventral vagal state plays a critical role in our ability to feel safe and socially engaged. When we are in this state, our body operates in a mode that encourages connection, relaxation, and social bonding. Key features of the central vagal state include:

Heart Rate Variability (HRV): Increased HRV is a hallmark of being in a ventral vagal state, indicating a flexible and responsive cardiovascular system.

Facial Expression and Vocalization: Our ability to engage with others through facial expressions and prosodic (melodic) voice tones is enhanced.

Digestive Function: Optimal digestive processes occur when in a ventral vagal state, as the body is not in a state of perceived threat.

Here are some ways to help regulate your nervous system so that you can activate the Ventral Vagal state of functioning.

Exercise: Exercise can regulate the nervous system and help activate feel-good chemicals like norepinephrine, dopamine and serotonin. It also protects the body from breakdown, disease and other health problems.

Deep Breathing: Deep breathing helps activate the vagus nerve, calming the nervous system to help induce a ventral vagal state of calm, connection and creativity.

Social Support: When we are disregulated, we can access a network of caring support. Therapists, friends and family are great for this role. They can soothe, support, and provide words of encouragement, which help us feel less alone. This support helps us “co-regulate.”

White Space: When we block out “white space” in our schedules, we can avoid the constant distractions that barrage our daily lives. Emails, text messages, phone calls and other distractions disrupt our focus, and peace. By being mindful with our calendars, can create room for things that intrinsically give us energy. This could be a creative pursuit, deep intellectual work, spiritual practices such as prayer and meditation, connection with others, or other things that help us access our flow state.

By being mindful of the things that bring us joy, and by actively finding ways to access joy and rest, we actually make our work more productive and meaningful. By accessing the ventral vagal state we protect our health and well-being, connections with others, and we move towards creating our greatest work-flows. Find what lights you up this week and lean in. Your life will thank you for it!

Teens and the Ventral Vagal State

Adolescence is one of the most dynamic and sensitive phases of development. Teens are navigating identity, social pressures, and independence—all while their brains and bodies are still forming important regulatory pathways. Because of this, accessing the ventral vagal state—the part of the autonomic nervous system that fosters calm, connection, and safety—is especially vital during the teen years.

In my counseling for teens work, I often see how easily stress, comparison, and academic pressure can push a young person’s system into fight-or-flight or shutdown modes. When the nervous system is in balance, however, teens are more likely to feel grounded, confident, and emotionally resilient. This balance supports better learning, stronger relationships, and a deeper sense of belonging.

When stressors like social media, trauma, or constant performance pressure build up, a teen’s nervous system can become overstimulated. These shifts might appear as irritability, impulsivity, emotional withdrawal, or even burnout. Understanding these patterns is often the first step toward healing—and this is where counseling can make a profound difference.

How Counseling Helps Teens Access Calm and Connection

1. Co-regulation through relationship
The foundation of teen counseling lies in safe connection. A therapist attuned to a teen’s nervous system helps them feel seen and supported, allowing their body to slowly re-enter a state of safety. Parents can model this too—offering a calm, grounded presence rather than immediate advice or correction.

2. Movement and rhythm
Healthy movement supports regulation. Whether it’s hiking, skateboarding, or dancing, rhythmic physical activity helps teens discharge excess energy and reconnect with the body’s natural rhythm.

3. Breath and transition rituals
Small, intentional practices—like deep breathing between classes or a short pause before homework—help signal to the body that it’s safe to rest. Over time, these habits strengthen the teen’s capacity to self-soothe.

4. Tech boundaries and mindful breaks
Too much stimulation keeps the nervous system on high alert. Encouraging time outdoors, screen-free evenings, or creative expression gives the brain a chance to down-shift into ventral vagal calm.

5. Nature and trauma recovery
For many adolescents, time in nature acts as a direct pathway to regulation. In trauma therapy and nature-based sessions here in Frisco, I often see teens reconnect with their own sense of calm simply through mindful presence outdoors—the sound of wind, the rhythm of walking, or the texture of leaves in their hands.

A Note for Parents and Caregivers

Parenting a teen can feel like walking a delicate balance between guidance and letting go. Remember: your own calm state is contagious. Teens learn regulation through co-regulation—by sensing the steadiness in your voice, the compassion in your eyes, and the groundedness in your body language.

When we offer empathy instead of control, teens begin to internalize safety. Over time, this helps their nervous system return more easily to the ventral vagal state—the foundation for resilience, connection, and emotional well-being.

If you or your teen need counseling for teens nervous system support , through trauma therapy, learn more at Counseling and Nature Therapy Center. Our Team of Therapists is available to support you on your healing journey. If you are ready to book, Contact Us. Our licensed therapists provide in-person and virtual trauma therapy in Frisco, Texas.

Want More Self-Help Ways to Regulate Your Nervous System? Start Here:

• Huberman Lab Podcast – Science-based tools for calming and strengthening your nervous system. hubermanlab.com

• Polyvagal Institute – Learn how safety and connection regulate your body and mind. polyvagalinstitute.org

• MBSR by Jon Kabat-Zinn – Mindfulness practices proven to reduce stress. mindfulnesscds.com