Nervous System Regulation: Polyvagal Exercises for Safety & Connection
Have you ever noticed how stress seems to arrive in your body before your mind has a chance to catch up? There’s a physiological reason for that and a practical way through it.
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When we’re under pressure, the nervous system can get stuck in a heightened state: heart racing, thoughts spiralling, a sense of overwhelm or shutdown. Modern life has made this pattern increasingly common and for many people it can feel frustratingly automatic, as though the body is working against them.
In this masterclass, Dr David McLaughlan introduces the polyvagal framework, drawing on the work of Dr Stephen Porges and Deb Dana, to explain how the autonomic nervous system shapes our experience of safety, connection, and threat. He introduces the vagus nerve as a key physiological pathway involved in the stress response, and explains why working with the body, rather than relying on effort or discipline alone, can support meaningful change.
Watch the recording to learn:
✅ Explain how the nervous system influences stress and anxiety and why these responses can feel difficult to override
✅ Recognise the physical signs that your body has shifted into a stress state, and understand the three-state autonomic model (ventral vagal, sympathetic, dorsal vagal)
✅ Describe the role of the vagus nerve in physiological regulation and why supporting vagal tone may contribute to overall wellbeing
✅ Practice simple, body-based techniques including breathwork, humming, movement, ear massage, and grounding that support the body’s natural calming response
Resources:
Books
- The Polyvagal Theory in Therapy - Deb Dana (2018)
- Anchored - Deb Dana (2021)
- The Polyvagal Theory - Stephen W. Porges (2011)
- Clinical Applications of the Polyvagal Theory - Stephen W. Porges & Deb Dana (2018)
- The Body Keeps the Score - Bessel van der Kolk (2014)
- Waking the Tiger - Peter Levine (1997)
- Trauma and Memory - Peter Levine (2015)
- In an Unspoken Voice - Peter Levine (2010)
- The Myth of Normal - Gabor Maté (2022)
- When the Body Says No - Gabor Maté (2003)
- Breath - James Nestor (2020)
- In the Realm of Hungry Ghosts - Gabor Maté (2008)
- Lost Connections - Johann Hari (2018)
Additional Resources
- Rhythm of Regulation
- Insight Timer App
- David's 5 Simple Vagus Nerve Exercises that Stop Anxiety
- Acute effects of Alcohol on the Brain
Speakers:
Fiona Faulkner | Clean Slate Clinic
Fiona is the AU Managing Director at Clean Slate Clinic and has a background in nursing, social work, and mental health. Her journey led her to specialise in alcohol and other drug (AOD) counselling, where she found her true passion. As one of Clean Slate's first nurses, Fiona values the continuity of care she can provide to clients throughout their recovery journey.
David McLaughlan | Clean Slate Clinic
Dr David McLaughlan (BMSc, MBChB, MRCPsych) is one of the UK's leading addiction psychiatrists and the UK Clinical Director here at Clean Slate Clinic. He has dedicated his career to making expert, evidence-based treatment more accessible to people experiencing alcohol dependence. David is a Fellow of the Royal College of Psychiatrists, where he serves as Academic Secretary of the Faculty of Addiction - helping to shape the standards of addiction care across the UK.
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