Nurturing Resilience:
Understanding Polyvagal Theory and
Self-Regulation in Motherhood
Written by: Tracy Becerra-Culqui
Motherhood is a journey filled with joy, love, and countless rewards. However, it's also a journey with its challenges, stressors, and moments of overwhelm. From sleepless nights to endless diaper changes, the demands of caring for a child can push mothers to their limits. In navigating these challenges, understanding the intricacies of the stress response system and incorporating self-regulation strategies can be invaluable.
At the heart of polyvagal theory lies the understanding of how our autonomic nervous system responds to stress and regulates our physiological and emotional responses. Coined by Dr. Stephen Porges, polyvagal theory emphasizes the role of the vagus nerve in controlling our reactions to stress and promoting social connection.
In motherhood, the demands of caring for a child can often activate the body's stress response system, triggering the release of stress hormones such as cortisol and adrenaline. Whether it's soothing a crying infant or managing the demands of multiple children, mothers may find themselves struggling with heightened stress levels daily.
Understanding the three distinct branches of the autonomic nervous system outlined in polyvagal theory—the ventral vagal, sympathetic, and dorsal vagal—can provide insight into how mothers respond to stressors and regulate their emotions.
Ventral vagal branch:
often referred to as the "social engagement system," is responsible for promoting feelings of safety and connection. When activated, it enables mothers to engage in nurturing behaviors and form secure attachments with their children.
Sympathetic:
However, during times of heightened stress or overwhelm, the sympathetic branch of the autonomic nervous system may become dominant, leading to the classic "fight or flight" response. In these moments, mothers may experience increased heart rate, shallow breathing, heightened vigilance, and behaviors they may regret.
Dorsal vagal branch:
associated with immobilization and shutdown, can be activated when mothers feel overwhelmed or emotionally exhausted. In these moments, they experience feelings of disconnection, numbness, or dissociation to cope.
So, how can mothers foster resilience and promote self-regulation with these challenges?
Incorporating regular (daily or weekly) practices to care for your nervous system can be life changing. Practices such as deep breathing, progressive muscle relaxation, and mindfulness meditation can help activate the ventral vagal branch of the autonomic nervous system, promoting feelings of safety and connection. Komuso Breathing Jewelry: Komuso Design
Furthermore, fostering social support networks and seeking out opportunities for connection with other mothers can be invaluable for emotional support and validation. Whether through online forums, support groups, or simply reaching out to friends, social connection is powerful in promoting maternal well-being.
Recognizing one's own limits and practicing self-compassion can prevent burnout and promote emotional resilience in motherhood.
Motherhood is a journey filled with the duality of joy and challenges. By understanding the principles of polyvagal theory and incorporating self-regulation strategies grounded in this framework, mothers can nurture resilience, promote emotional well-being, foster social support networks, practice self-compassion, and cultivate deeper connections with their children.