Building Resilient Workplaces with Polyvagal Theory: A Guide to Connection and Psychological Safety
It's normal to feel stressed, overwhelmed, or even isolated at work. But what if understanding our body's natural responses could help create a more connected, psychologically safe, and productive environment? Stephen Porges' Polyvagal Theory offers a framework for managing stress and building resilience—not just for ourselves but across entire teams.
Understanding Polyvagal Theory
The Polyvagal Theory explains how our autonomic nervous system (ANS) responds to different stress or safety signals. Our ANS operates in three primary states:
The Green Zone (Ventral Vagal State): When we feel safe, our body enters a calm, engaged state. Here, we’re open to connection, creativity, and collaboration—a state ideal for thriving at work.
The Yellow Zone (Sympathetic State): When faced with a challenge or perceived threat, we shift into “fight or flight” mode. Our heart rate rises, alertness increases, and we focus on survival, often at the cost of openness and collaboration.
The Red Zone (Dorsal Vagal State): If a threat feels overwhelming, we can enter a “freeze” state, leading to feelings of helplessness, disconnection, or shutdown.
Understanding these states can help us manage our own stress and create a workplace that promotes connection and psychological safety.
Cultivating Cues of Safety
Every workplace interaction sends subtle cues that signal safety, respect, and connection—or the opposite. These cues are often processed unconsciously by the nervous system, influencing whether we feel safe enough to engage openly or if we shift into a defensive state.
How to Apply This:
Stay Connected: Regular check-ins, non-judgmental listening, and an open-door policy can help team members feel safe and valued. Even a quick, sincere “How are you doing?” can go a long way in building trust.
Signal Safety: Body language, tone, and presence matter. Projecting calmness through a steady voice and relaxed posture reassures others and encourages trust, especially during high-stress situations.
Model Respect: Show respect and encourage it within your team. When people feel valued and respected, they’re more likely to stay in the Green Zone, where productivity and collaboration thrive.
Regulate Your Own Emotional State
Recognizing when you’re shifting into “fight, flight, or freeze” allows you to take steps to bring yourself back to a balanced, productive state. Self-regulation is a powerful tool for resilience, enabling you to stay calm and make clear-minded decisions under pressure.
How to Apply This:
Take Intentional Breaks: Step away from your screen, go for a walk, or do a quick breathing exercise. Small breaks prevent burnout and help reset your nervous system, keeping you refreshed and focused.
Check In with Yourself: Pause to notice how you’re feeling. Naming your emotions helps you process them, allowing you to respond thoughtfully rather than react impulsively.
Practice Grounding Techniques: Here are a few to try.
Feel your feet planted firmly on the floor.
Ask yourself, Is this situation unsafe or just uncomfortable?
Let your exhale be longer than your inhale.
Use Co-Regulation to Support Others
Co-regulation is about helping others feel safe and supported through your own calm presence and empathetic responses—a powerful approach in leadership, where you influence the team's emotional tone.
How to Apply This:
Be Attentive and Present: Simple cues, like eye contact, nodding, and open body language, show others that you’re available and here to listen.
Offer Your Calm: When a colleague is visibly stressed, your own calmness can help them reset. Speaking gently and listening with patience provides grounding support for those in the Yellow or Red Zone.
Lead by Example: Leaders who model calmness and resilience inspire others to do the same, creating a ripple effect that fosters a resilient, connected team culture.
Imagine a workplace where everyone feels safe, connected, and understood. In this environment, employees are more willing to take risks, share innovative ideas, and work collaboratively toward shared goals. The principles of Polyvagal Theory don’t just reduce stress—they build resilience.
By fostering a safe, connected environment, we create workplaces that are not only more compassionate but also more effective, benefitting productivity and overall well-being.
