A Polyvagal Perspective on Canine Companionship
The physical and mental benefits of interacting with our four-legged friends.
Maybe you have noticed a shift in your mood when interacting with your dog at the end of a long day. Their unconditional love can be seen through their tail wags, eye contact, gentle nose nudges, kisses, and snuggles along with other non-verbal cues. Most folks who have had a dog in their life agree that there is something special about the way a dog can make us feel. The feelings of warmth and happiness that usually show up after spending even a small amount of time with a pup can be understood through the perspective of our nervous system through the lens of the polyvagal theory.
Polyvagal theory was introduced by Dr. Stephen Porges, who has been studying the vagus nerve and the autonomic nervous system (ANS) for over 40 years. The vagus nerve, also known as the wandering nerve, delivers messages of safety or threat throughout the body. The vagus nerve is why your heart races and you have butterflies in your stomach when you sense a threat; it can turn on the ‘fight-or-flight’ response (sympathetic nervous system) as well as turn it off when the vagus nerve senses the environment is safe and no longer a threat.
There are three physiological states within our autonomic nervous system that influence our capacity to regulate emotions: ventral vagal (state of ease), sympathetic (panic, overwhelm), and dorsal vagal (shut down). By learning about the ANS and becoming aware of which state your body is engaged in, you can (hopefully) learn to not judge, shame, or berate yourself.
Here at Flourish! we bring polyvagal theory into the therapy room to help folks become aware of their physiological state, understand what is happening within their bodies when they are feeling anxious, angry, depressed, tired or trapped, and learn how to cope with, and sometimes regulate, their physiological state.
While therapy brings awareness and tools that can be applied to your physiological state, our four-legged canine friends can help you regulate your nervous system outside of the therapy room. Their unconditional love for their caretakers, their non-judgmental presence, and the joy they can bring from just watching them do something endearing can shift your nervous system, even if it is a brief shift, into parasympathetic, where there is a sense of ease and calm.
Additionally, a trained therapy dog or service dog can be calming for those who have experienced trauma because their presence can send signals of safety and security to your nervous system.
Interactions with dogs can help your nervous system regulate. A few ways that dogs can make you feel better:
Physical contact: When you hold, pet, play, or cuddle up with a pup, your body can release oxytocin, a hormone that helps to reduce stress and anxiety. Additionally, the contact the dog makes with your skin and other senses can send signals of safety to your nervous system via the vagus nerve.
Body movement: Since dogs need exercise, most dog owners take dog walks around the neighborhood, walks or hikes on trails, or play engagement such as throwing a ball or tossing a frisbee. Some dog owners may even rely on the responsibility to exercise the dog for their own benefit if doing the exercise on their own is challenging. Your pup can be a great workout buddy, and exercise has been shown to reduce stress and improve mood.
Mindfulness: Practicing mindful awareness of the present moment with your dog can be meditative. Being curious about the way they walk up or down steps, watching them as they are looking out the window, and becoming attuned to their unique ways of letting you know they need to go outside or to drink water can help you cultivate mindful awareness. Additionally, taking in brief moments with your dog when you are snuggling or playing and then pausing to feel positive emotions that are being involved within you (such as joy, love, warmth) can lessen anxiety and improve your overall mood.
Social connection: Just like us humans, dogs are social creatures, meaning they are wired for social connection and relationships. Spending time with a pup can provide companionship and help soften feelings of loneliness and isolation.
Next time your dog brings a huge smile to your face try to pause and connect with the joy and warmth you feel inside.
References
Vasquez, Caroline MA, MEd “4 Reasons Why Time Spent With a Dog Feels So Good” Psychology Today. Polyvagal Institute 3/13/2023
Porges, S. W. (2011). The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. W W Norton & Co.