Our Polyvagal World: How Safety and Trauma Change Us
Stephen W. Porges & Seth Porges
W.W. Norton & Company (2023)
- Physical, Social
Key Takeaways
- Your body’s traffic light. The autonomic nervous system moves through Green (safe), Yellow (alert) and Red (freeze) states; recognizing your current “color” is the first step to regulation.
- Safety calms symptoms. When the body feels unsafe for long periods, it may trigger tremors, functional seizures, limb weakness or dissociation—common FND expressions of chronic Yellow or Red states.
- Vagus-nerve superpower. Deep, slow breathing, gentle vocalization, and warm social connection tone the vagus nerve and invite the nervous system back to Green.
- Co-regulation beats isolation. Supportive relationships act like external “remote controls,” helping the nervous system shift out of threat faster than solo efforts alone.
- Small signals, big impact. Simple cues—soft lighting, predictable routines, limited digital noise—quietly tell your brain, “You’re safe,” lowering overall symptom load.
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The Essentials
Our Polyvagal World explains, in everyday language, how your nervous system constantly scans for danger and safety. Neuroscientist Stephen Porges’ polyvagal theory reframes “fight-flight-freeze” as a ladder of states that shape everything from muscle tone to mood and social connection.
For people with Functional Neurological Disorder, this framework demystifies why symptoms can flare without obvious triggers: the body isn’t “faking,” it’s following hard-wired survival circuitry. By mapping daily experiences onto Green, Yellow and Red zones, readers learn practical ways to nudge their physiology toward calm—whether through breath work, light movement, soothing voices, or simply spending time with trusted friends.
Why This Matters for FND
FND often involves tremors, functional seizures, and/or arm and leg weakness that are outside conscious control. Polyvagal theory shows these symptoms can emerge when the nervous system remains stuck in high alert or shutdown.
The book’s tools—slow exhalations, gentle exercise, and intentional co-regulation—are low-cost, low-energy methods that respect fluctuating stamina while directly targeting the root problem: dysregulated safety signals.
Resource Qualities
Applicability
Accessibility
Evidence-Based
Practical Value
Practical Applications
For Individuals with FND
- Low-Energy Days: Try a 30-second “physiological sigh” (two short inhales, one long sighing exhale) every hour. It tells your vagus nerve, “All clear.”
- Building Long-Term Wellness: Track which daily activities (music, warm tea, nature sounds) reliably move you toward Green. Create a “safety playlist” to use during early symptom rumblings.
For Care Partners
- Supporting Your Loved One: Offer a calm voice and gentle eye contact during flare-ups; your nervous system can help theirs down-regulate.
- For Your Wellbeing: Use the same breathing and movement techniques yourself; a regulated caregiver models safety and prevents burnout.
When This Is Most Helpful
- Newly Diagnosed: Provides a clear, non-blaming explanation of why symptoms happen.
- Symptom Management Phases: Offers concrete tools when tremors, seizures, or dissociation escalate.
- Care-Partner: Equips supporters with science-backed ways to help without overstepping.
This summary is provided for informational purposes only and does not constitute medical, financial, or legal advice. it is not intended to replace professional consultation or treatment. Always consult qualified healthcare providers regarding your specific circumstances, symptoms, or questions.