Our Polyvagal World: How Safety and Trauma Change Us

by Stephen W. Porges, Seth Porges

The creator of the Polyvagal Theory explains the principles in simple terms that are accessible to all.


Since Stephen Porges first proposed the Polyvagal Theory in 1994, its basic idea—that the level of safety we feel impacts our health and happiness—has radically shifted how researchers and clinicians approach trauma interventions and therapeutic interactions. Yet despite its wide acceptance, most of the writing on the topic has been obscured behind clinical texts and scientific jargon.


Our Polyvagal World definitively presents how Polyvagal Theory can be understandable to all and demonstrates how its practical principles are applicable to anyone looking to live their safest, best, healthiest, and happiest life. What emerges is a worldview filled with optimism and hope, and an understanding as to why our bodies sometimes act in ways our brains wish they didn’t.


Filled with actionable advice and real-world examples, this book will change the way you think about your brain, body, and ability to stay calm in a world that feels increasingly overwhelming and stressful.

Genres: Psychology, Nonfiction, Health, Mental Health, Science, Self Help, Audiobook

242 pages, Kindle Edition

Published September 26, 2023

Reviews

[Haley Graham · Rating 5 out of 5]

I am now recommending this book to anyone and everyone. Really and truly.
I'm a clinical social worker, and I have taken some interest in exploring more about Polyvagal theory. This book is accessible to anyone-- even if you don't have a mental health degree of any kind and are simply looking to expand your knowledge for self-help. It's practically, well-researched, and well-explained without sounding wordy or pretentious.
They also cover so many applicable domains. I think such a wide range of people will be able to find something of value in this book. As a clinician working at a school, I already plan to present a lot of this research in our school trainings to provide them with a framework of evidence for emotionally safe schools.
Couldn't recommend it enough!

[Kari Ferrell · Rating 5 out of 5]

I've read all of the major books on trauma, listened to the podcasts, watched the YouTube videos, and have spent countless hours in therapy. Suffice it to say, this isn't my first time at the "self-help" rodeo.

It's not that those things weren't beneficial, I've just never connected with a book the way I did with Our Polyvagal World. It's full of information that I hadn't heard before and the theory, science, and biology behind the vagus nerve resonated with me as it makes more sense for my, uh, flavor of trauma.

Since reading this book I have been able to acknowledge, process, and benefit in ways that I hadn't been able to before.

[Pyroclastic Ash · Rating 5 out of 5]

4.5 Stars
Super informative!

[Fafani Weinzierl · Rating 5 out of 5]

It is not often that a nonfiction informative book can reach my five star criteria. This book excites me and truly may be life-changing for me. I made so many connections to how the polyvagal theory in my own life at home and professionally. Honestly, I feel like this is a must read book for all teachers and administrators. We are definitely seeing a lot more anxiety in students, and this book provides an explanation of what is happening when a child lives in that constant state. We cannot learn, grow, or heal unless our bodies are in a homeostatic state. As educators, we can only do so much, but I sometimes wonder if we are doing enough to help those who are hurting the most, feel safe and come to a place where they can learn. this book makes me want to learn more.

[Haley Atkinson · Rating 5 out of 5]

(Sorry for the long review this time. I found this book incredibly helpful and there was so much good info.)

This deeply insightful read explains how the nervous system, especially the vagus nerve, shapes our responses to safety, stress, and trauma.

The core idea behind polyvagal theory is that the nervous system has three different states in which it can exist, each controlled by the separate pathways of the vagus nerve. The three states are: 1) the ventral vagal state (what was formerly called the parasympathetic pathway or "rest and digest" mode, characterized by feeling "safe", aka the "green zone"); 2) the sympathetic state (aka "fight or flight" mode, the "yellow" zone); and 3) the dorsal vagal state (aka "freeze" or shutdown mode, the "red" zone). It is important to note that, according to the theory, it is not possible to jump from green to red or from red back down to green without passing through the yellow zone.

Certain situations and circumstances trigger the activation of each of these states. However, there are practices and conditions that can help calm the nervous system when it enters the yellow or red zones, and others that promote sustained regulation in the green zone. The more time our minds and bodies spend in the yellow or red zones, the greater the toll on both mental and physical health. On the other hand, the more time we spend in the green zone, the more we regulate mentally and emotionally and the more easily we physically heal and recover. I found it interesting that the number one method to get into or stay in the green zone is positive social interaction (can include conversation, laughing, singing or moving together).

The research summarized in this book has applications not only for mental and physical healing, but also for societal changes in schools, offices, and even prisons. A deeper understanding of polyvagal theory offers important insight into human behavior, emotional regulation, and paths to healing.

(On a personal note, for me I think stress and anxiety (fueled by cortisol) fall under the yellow zone, while panic (fueled by adrenaline) falls under the red zone. Each sensation feels distinct to me, and requires different methods to regulate. While calming activities such as deep breathing or taking a bath help calm me when I'm in the yellow zone, they don't work in the red zone. However, consistent participation in these activities and others (meditation, yoga, time in nature, positive social interactions) can help calm me from the yellow zone to the green, or even a lower level of yellow, preventing me from entering the red zone.)

[Karen Schex · Rating 3 out of 5]

As a nutrition practitioner, I enjoyed learning more about the Polyvagal theory and how it relates to our sense of safety. When we live in flight or flight mode, it affects our digestion and the ability to properly digest and absorb nutrients. I will definitely recommend this book to my colleagues.

Thank you NetGalley for the ARC.

#OurPolyvagalWorld #NetGalley

[Denise Philipp Rutledge · Rating 4 out of 5]

I read this on the recommendation of a friend and colleague, as we consider best teaching practices for some of our special education students. This book did such a great job of explaining the impacts of not having the basic need for safety. There was one short chapter on considering things within education—keeping polyvagal ideas in mind. I would love to read an entire book on the topic. It was a good read and I hope I will always be able to frame my day and interactions with others on considering our shared safety.

[Ally King · Rating 3 out of 5]

The Polyvagal Theory itself is very interesting, and I really enjoyed the parts of this book that discussed it and how it’s tied into trauma. What I didn’t enjoy was how often this book lost the plot, was repetitive, and discussed seemingly random things? I wish there would have been more focus on the theory itself

[Caroline Johnson · Rating 4 out of 5]

This is a fantastic look at polyvagal theory and how it can be applied not just to trauma, but to many conditions. As a person with POTS, I am interested to see if applying polyvagal theory will help to regulate my autonomic nervous system. Listening to this book has helped me to understand the interconnectedness of both physical and mental states, and how I might help regulate myself. I recommend this book for anyone wanting to understand the mind and body better, and who want to help themselves regulate.

[Kimberley Robinson · Rating 5 out of 5]

Flippin brilliant. A deep understanding of how stress and trauma can impact how we navigate our worlds. I love the real life examples, and the way it is written for the every day person/ or therapist. Being ‘polyvagal informed’ is vital for every healthcare professional and this book ticks all the boxes. Would love to see further examples of how shift out of the red zone, other than exhalations.
This also helped me personally - what a great book.

[Cindy Harris · Rating 5 out of 5]

Very interesting theory and possibly mandatory reading for trial lawyers, law enforcement and judges. Governing forces are making big mistakes as a result of ignorance of this theory.

This was a book club read. Can't wait to discuss it further.

[Erika Yourdan · Rating 5 out of 5]

I recommend this book often to my clients as I work from a polyvagal lens. Dr. Porges and his son, Seth, do a phenomenal job sharing their expertise on our autonomic nervous system and the science of safety.

[Robin · Rating 5 out of 5]

One of the most eye-opening books I've read. Everyone should read this.

[Marco M. · Rating 5 out of 5]

Interesting to learn the real physiological effects that safety and trauma can have in day to day life.

I'd recommend this book to anyone who considers themselves to be a "person" who is "alive."

[Tia · Rating 5 out of 5]

This book can be summarized in a sentence, our feeling of safety determines our wellbeing (our quality of relationships, physical health, emotional health). This book pioneers a groundbreaking perspective on human behavior and is a true landmark in its field. Years from now, we’ll look back and recognize how profoundly it shifted our understanding of so many aspects of human interaction. Unlike the author’s other works, this one is particularly easy to read, with a tone that is calming and soothing. It’s the kind of book that expands your knowledge while also leaving you feeling peaceful afterwards.

[Angie · Rating 5 out of 5]

Brilliant! So clear and insightful, everyone needs to read this book!

Having been doing quite a lot of training around trauma informed approaches I had been coming across polyvagal theory quite a lot, but only had a very basic understanding of it.

In this book Stephen Porges, with the help of his son Seth, explains very clearly exactly what it means, in a way that is directly relevant to all areas of our lives.

In the middle section the theory gets a bit more technical, and in the glossary there is more technical explanations, but over all the book is very easy to read and understand.

The applications of this theory are far reaching and seem so obvious, yet also at times counter-intuitive. I can’t wait to use this learning in my work and in my life in general.

If you want to help make the world a safer, better place on any level then please do read this book!

[R Bhatia · Rating 5 out of 5]

Our Polyvagal World by Dr Stephen Porges and Seth Porges describes the polyvagal theory in simple terms, without it being weighed down with scientific jargon. Dr Porges put forward the polyvagal theory almost 3 decades back, and it has become the go-to guide for psychologists when it comes to understanding our nervous system . In this book, Dr Porges makes the principles for his theory understandable for the non-scientific community.

I loved the real-life examples along with very clear guidance using easy to understand terminology. I would recommend this as a must read for not only those who have experienced trauma, but also for anyone looking to improve their overall wellbeing.

[organisedchaosbooks · Rating 5 out of 5]

Very insightful, and relatively easy to follow. This is suitable for most adult readers who want to understand more about the impact of feeling safe. Would be valuable for teachers, those who experience anxiety disorders, psychologists, mental health workers, and many more. I'd been struggling to get my head around this theory but this book broke it down step by step and gave real world applications. I now feel I have a good understanding and will utilise the concepts here.

Free Arc provided by netgalley

[Trish Ryan · Rating 5 out of 5]

Incredibly well-written and interesting book on this topic. The authors give great examples, outline their applications of this theory in a good amount of detail, and answer questions the reader is likely to have. I did feel like it ended too abruptly - a bit more “where to go from here” in the closing pages would have been helpful. But perhaps that’s the next book.

Thanks to the publisher and NetGalley for providing a copy of this book.

[Brian Delaney · Rating 2 out of 5]

I’m not a therapist or healthcare professional so I’m probably not the target audience for this book. It came highly recommended but I found it repetitive and unengaging. There wasn’t much of practical benefit that I hadn’t heard elsewhere before. The Wikipedia page on polyvagal theory raises serious red flags about its lack of scientific rigour.

[Melissa · Rating 4 out of 5]

Good shit, I hope this makes it out of clinician/researcher territory and has a really big impact in every field. Confusing how people are figuring out incredible answers to living peacefully at the same time as so many others continue to just smash and burn the days away

[Justin · Rating 3 out of 5]

There isn't many practical takeaways

[Matt Gets Lit · Rating 5 out of 5]

"Our Polyvagal World" is an accessible and thought-provoking exploration of the polyvagal theory and its implications for trauma, safety, and social connection. Written for a general audience, the book explains complex neuroscience concepts in a way that is clear and engaging without oversimplifying the science. The authors do a great job of reinforcing key ideas without feeling repetitive, making this an excellent read for anyone interested in understanding how our nervous system shapes our experiences.

One of the most striking takeaways from the book is its perspective on trauma: *trauma isn’t about the event itself but about how our nervous system responds to it.* This explains why two people can go through the same situation but react completely differently: our nervous systems are wired uniquely. The book also challenges the idea that trauma must stem from a singular, catastrophic event. Instead, trauma can result from an accumulation of smaller stressors over time, which I found eye-opening. Additionally, the authors emphasize that trauma isn't just psychological... it has a *physical* imprint on the body, shaping how we see, hear, and even interpret the world around us.

Another key concept is that our nervous system doesn’t care about logic: it responds to whether we *feel* safe. The book explains how our physiological state influences our perception, meaning that anxiety and stress can literally shape what we see and hear. This made me reflect on the ways everyday stressors (like traffic, doomscrolling, or even working under constant surveillance) can subtly create an ongoing sense of unease.

The book also highlights the profound importance of social connection, explaining that humans are wired for interaction. Studies show that strong social support networks contribute to happiness, better health, and even longevity. This resonated with me because I’ve noticed how much better I feel after social events, like my book club. The science behind this reinforces the idea that socializing isn’t just a luxury... it’s a biological necessity.

Reading "Our Polyvagal World" also made me reconsider my perfectionism. While I’ve long recognized that it causes stress, the book helped me realize that my perfectionism is actually an *attempt* to create a sense of safety. By structuring every part of my life into routines and spreadsheets, I’m subconsciously trying to shield myself from unpredictability. Of course, this strategy isn’t entirely effective, but understanding *why* I do it gives me a new perspective on how to work with my nervous system rather than against it.

Overall, "Our Polyvagal World" offers a fascinating look at how our nervous system shapes our experiences, emotions, and interactions. It’s a great read for anyone interested in trauma, mental health, or simply understanding why we feel the way we do.

[Schizanthus Nerd · Rating 5 out of 5]

I was tempted to post a glowing review as soon as I finished reading this book but held off. I wanted to see if time did anything to dull the glow. It’s been three weeks now and my feelings about this book are as shiny as ever.

Oftentimes when I find a book I expect to be life changing, I come away disappointed. When I do connect with a concept, I always plan on applying what I’ve learned to my life but then I move on to the next thing and my good intentions remain just that.

This book, though. It felt like entire chunks were written specifically with me in mind and the follow through? It actually happened!

I’ve been interested in learning about Polyvagal Theory but until now I’d never made it past the science speak. This is the first book I’ve found that doesn’t talk at you like a textbook but invites you to understand, using examples that are relatable. Examples like dogs and the Hulk.

So, what’s Polyvagal Theory all about?

How safe we feel is crucial to our physical and mental health and happiness.

Sounds obvious, right? How safe we feel can be different to how safe we are, though, and that’s a crucial distinction here.

By the end of this book, you’ll be well versed in the vagus nerve and why it matters. You’ll gain a better understanding of trauma: why we respond the way we do when traumatic events happen and why the impacts of such events make so much more sense than you’ve probably ever realised.

The impact of trauma is not isolated to our brains, but stretches through our nervous system to virtually every part of our body, changing how our senses sense, how our organs operate, and just about every aspect of our physical and mental health.

The first part of the book explains Polyvagal Theory in a way that made sense to me. I understood the sciencey bits and the examples that explained the sciencey bits, and I was able to apply it to specific parts of my life. I make more sense to me now! And the bonus is, so do other people!

To give you just one example, life experiences have made me particularly wary of breathing exercises. Many well meaning individuals have tried and failed to teach them to me over the years. It wasn’t until I learned from this book the best way to do them (because science) and how doing them helps (also science), that I was able to attempt them without my body panicking. I’m now someone who can use breathing exercises (the scientific way for scientifically proven benefits) to regulate myself. And it helps!

Along the way, I discovered why I’m hypersensitive to sound, particularly background noise. I’m currently also working on my own theory (which I haven’t found research on - yet) about whether the proximity of the trigeminal nerve to the vagus nerve may explain why I experience the pain pattern associated with trigeminal neuralgia after I spend a considerable amount of time in the red zone.

The second part of the book takes what you’ve learned and applies it to “circumstances and settings such as the pandemic, the workplace, schools, and prison.” While each of these chapters are helpful in their own right, by seeing how Polyvagal Theory applies to these, you are essentially given a road map to allow you to apply it elsewhere.

Then there’s the glossary, which amps up the science. If you don’t have a scientific background, you may not want to spend too much time here. I found I started to lose some confidence in what I had learned when I tried to decipher all of the science. Then I let it go. I didn’t need to be able to quote all of the right terminology to start making changes to my life.

This is a book I know I’ll keep coming back to. I expect I’ll need a refresher from time to time and as the circumstances of my life change, so will the parts of the book that speak to me.

I’ve already recommended this book to a bunch of people who work in the trauma field and I don’t think I’m going to be shutting up about it anytime soon.

Thank you so much to Edelweiss and Norton Professional Books, an imprint of W. W. Norton & Company, for the opportunity to read this book.

Blog - https://schizanthusnerd.com/

[Jemima Atar · Rating 3 out of 5]

Having recently finished Stephen Porges’ The Pocket Guide to the Polyvagal Theory, I came into Our Polyvagal World already familiar with many of the core ideas, so parts of this book felt repetitive. However, Our Polyvagal World is written in a clearer and more accessible way than The Pocket Guide, making it a better introduction to polyvagal theory for new readers. Unlike the earlier book, which uses an interview format and includes a wordy glossary at the start, this one is written in a straightforward style that explains the concepts in a more digestible manner.
The book offers an interesting overview of the two branches of the vagus nerve - dorsal and ventral - and their evolutionary distinctions. It also explores how, in relationships, we mirror others’ autonomic states, sending signals via the nervous system. I learned that trauma can “retune” the nervous system to perceive danger where there is none, but it was empowering to read that resilience can be built through practices like social connection and play.

A word of warning: I listened to this book on Audible, and the narrator is one of the worst I’ve come across. The narration is completely robotic, failing to bring the material to life, and I had to listen to it on a very high speed just to make it sound somewhat tolerable. While this is not an automated voice, it very much sounds like one. For a book that spends a lot of time discussing vocal prosody and intonation in the context of polyvagal theory, it’s kind of ironic that this is the flattest voice I’ve ever heard!

Overall, while I came into the book slightly primed to find it repetitive, I think it highlights a revolutionary and highly relevant approach. Polyvagal theory is central to many somatic therapies, which are transformative, yet still somewhat against the grain. This book highlights many important concepts that are vital to understanding ourselves, our nervous systems, and our relationships, while also contributing to an ongoing shift in how we approach mental health and trauma.

[Al Shapiro · Rating 3 out of 5]

So I found that it was easy to understand and to mostly agree with. I’m glad that they emphasized many times that it’s not your conscious fault if your body reacts in a different way than you would like. That you aren’t at fault just because your body shut down instead of fought. I totally agree that your body isn’t always your conscious thoughts and they have some good ideas of how to get your body to function a little more how you want it to through simple breathing exercises. I do wish they had gone a little more in depth and gave some actual breathing exercise examples to try. I also wish they would have gone a little more into what to do if you don’t have the right support system. They did explain that not everyone can access this but outside of getting emotional help from professionals they didn’t really explain what you can do to better meet good people. Some of us don’t have good families or friends. I also thought it was a little strange and frustrating to use dogs as an example many times but fail to mention the fact that they are probably suffering from trauma of being ripped from their families and forced to live a completely unnatural life and basically as a slave to a human. I see their “love” for humans as a Stockholm syndrome situation. They brought this up for humans but failed to mention it’s also for other animals being forced into captivity. I am no scientist and don’t know all the science behind everything but I’ve observed plenty of reptiles interacting with and trusting each other for support. They obviously need to do this to some extent to mate except where in some cases it’s mostly a rape. So I’d like to know then do they have a different kind of vagal connection or do they have something else in their bodies at work for communication and social interaction? So an interesting read but I’d like some more things explained in more depth and less simplified ways where it leaves me with a lot of questions and confusion.

[Fiona Brichaut · Rating 4 out of 5]

Our Polyvagal World explains the polyvagal theory of Stephen Porges. It's a fascinating theory into the impact of the feeling of safety (or lack thereof) on the human mind and body.

I wish everyone working as a psychologist or psychiatrist were well versed in mindbody (or bodymind) theory... I do believe that in a few years or decades the mindbody connection will be as obvious to everyone as it is obvious today to use antibiotics against infection. The connection between trauma and the vagus nerve is an important part of the mindbody picture.

I especially appreciate that the book concludes with a cheat-sheet of key ideas. Very useful. These include 'simple', true, but often dismissed ideas such as:
"Trauma is not just psychological. It is also physiological and can cause real changes in the body."
"Many mental and physical health diagnoses can be characterized by a nervous system that is biased toward feeling unsafe."

A few things niggled me in the writing style. Frequently, throughout the book (more than 30 times!), the text specifies that 'I' means Stephen; it's clumsy and annoying. Example: "we're going to introduce a process I (Stephen) have termed "neuroception."" When a book is published under two names (in this case Stephen and Seth, his son). It seems unnecessary, even churlish to keep doing this. As if he (Stephen) is afraid that his son (Seth) might possibly get credit for his (Stephen's) ideas. There are three (that's three too many) examples of referring to I (Seth) in the same way. (It's really annoying, isn't it?)

I don't think I really learnt anything in this book that I hadn't already gleaned from online videos. But I am glad that Porges' ideas have been formalised in a book -- it might help them reach an audience that is not open to learning from YouTube videos or websites.

[Lorena · Rating 5 out of 5]

Assisted by his son, journalist Seth Porges, psychologist and neuroscientist Stephen Porges helps readers understand the importance of feeling safe and how to create a feeling of safety for ourselves and others. The first half of this book explains Dr. Porges’s polyvagal theory in very understandable terms. The second half of the book presents applications of the polyvagal theory in various circumstances, such as during a pandemic, at school or work, and in prisons. Although I have already read many books on the topic of trauma, this book helped me understand trauma in a new way and left me feeling hopeful that we can create a society and design environments that encourage a feeling of safety so that we all experience better health and more happiness.

This book offers a particularly good discussion of how the autonomic nervous system responds to feelings of safety and perceived threats, and how chronic stress or trauma therefore leads to widespread physical and mental health problems. I was especially impressed with the chapter on prisons, which makes it so clear why our current penal system causes more harm than good and needs to be reformed.

The back matter includes an epilogue that concisely summarizes the most important principles of the polyvagal theory, a detailed glossary, an explanation of common psychiatric diagnoses through the lens of the polyvagal theory, references, notes, and an index.

I think most people could benefit from reading this book, and I highly recommend it for anyone who wants to understand human behavior or is interested in creating a happier, healthier society.

I was provided an unproofed ARC through NetGalley that I volunteered to review.

[Shane McNerney · Rating 4 out of 5]

I think “Our Polyvagal World” is an extremely interesting, well-written science book. It illustrates the neurological background of many common maladies such as autism, bpd, anxiety, and depression, all through the lens of the vagus nerve (btw I think Stephen Porges is so interested in this topic that he’s undoubtedly yelled “polyvagal!” in lieu of his wife’s name during intercourse). The authors’ best quality is their analyses on general societal malaise and how it contributes to the collective trauma we all carry. Simply put, our systems, institutions, and societies at large are incompatible with our nature as human animals. Frankly, you’d be hard pressed to find someone well-adjusted to this world given our nature (although I’m not of the opinion that being functional and ostensibly successful is any indicator of health or genuine wellbeing).

I would say the authors’ weakness is that they present solutions for workplaces and prisons to make people feel safer and more comfortable, naively assuming it’s in the interests of aforementioned institutions to do so, when in reality it’s directly the opposite. The sentiment is nice and would work well in a perfect world, but it’s a little too “let’s-sit-around-the-campfire-and-sing-songy”. To clarify, your workplace or prison doesn’t want you to feel comfortable or safe. It’s in their best interest. I understand the writers didn’t set out with the goal of schizorambling about contemporary labor practices, but some cynicism can be good sometimes.

Overall though this is a great book and I’d highly recommend pairing it with Gabor Maté’s “The Myth of Normal”.

[Emily · Rating 2 out of 5]

This was interesting in some ways, but repetitive and dry in others. I read it to become more informed on the concept of trauma and corresponding behaviors as being knowledgeable on this subject is helpful as an adoptive parent. The idea of neuroception was especially helpful to me.

I had some nice takeaways but the evolutionary worldview conflicts with my creationist view, so it was hard to trudge through. After listening to just how intricately designed our body’s nervous system is, I just couldn’t transition into a chapter discussing how we are not much different from our reptilian ancestors. This is to be expected from a mainstream psychology/neuroscience book, and I am not expecting much otherwise, but I just felt like all of this pointed to an amazing Creator rather than adaptation and evolutionary processes.

I just pulled this quote off of Got Questions’ website but it says: “The Hebrew word translated ‘safety’ in the Old Testament means ‘a place of refuge; security, trust, confidence, hope.’” This was really interesting to me because the concept of “felt safety” or the fact that our bodies naturally crave safety (and ultimately, the safety of God) is really fascinating and worth noting.

I also found it rather interesting that some of the very things that calm our nervous system (song and music) which is found in worship to God corresponds to the concepts of co-regulation.