Polyvagal Basics for Sensitive People (with Qi Gong Routines)
Polyvagal theory in one page
Polyvagal theory describes three core states of your autonomic nervous system.
Ventral (safe & social): calm, connected, curious.
Sympathetic (mobilised): anxious, angry, restless.
Dorsal (shut down): flat, foggy, disconnected.
In my Three Brain Modes frame:
Flow Brain ⇄ Ventral.
Fire Brain ⇄ Sympathetic.
Root Brain ⇄ Dorsal.
Your system shifts states to protect you. That is intelligence, not a flaw. Our practice is to help it visit safety more often, and return faster when life gets loud.
For a simple map, read Window of Tolerance: A Simple Map for Feeling Safe Again. For a wider foundation, see Emotional Healing & Emotional Trauma: The Complete Guide.
Our programs usually include Qi Gong sessions. Here is what Rekha said about the classes.
“We really enjoyed all the sessions. It has really helped to improve our health.” — Rekha Patel
The three Dahn Jons and why they help
Korean-style Qi Gong uses three energy centres:
Lower Dahn Jon (LDT): below the navel — stability and safety.
Middle Dahn Jon: centre of the chest — emotion and warmth.
Upper Dahn Jon: between the brows — clarity and calm focus.
We anchor in LDT to calm Fire and wake Root. Then we warm the chest. Then we clear the head. Bottom-up regulation. Simple. Repeatable.
Start here if you are new to the practice: Qi Gong for Emotional Healing: Move, Breathe, Release.
Spot your state (quick check)
Fire / Sympathetic: tight jaw, racing thoughts, urgency.
Root / Dorsal: heavy limbs, blank mind, low speech.
Flow / Ventral: steady breath, soft eyes, present voice.
If you want a fast stabiliser set, save 2-Minute Body Resets for Big Feelings (Save-and-Use Toolkit). Breath choices live here: Vagus-Nerve Breathing: 5 Patterns, 5 Situations.
A gentle 12-minute polyvagal-friendly Qi Gong
Do this once a day if you can. Twice on harder days. Pain-free range only.
Arrive (1 min): Hands on lower abdomen. Inhale 4, exhale 6.
Orient (1 min): Slowly turn your head. Name three safe objects.
Tapping (2 min): Tap chest → ribs → belly → hips → thighs → calves.
Sway & arcs (3 min): Sway side to side. Inhale arms open. Exhale hands to belly.
Pelvic circles (2 min): Small circles, both directions.
Humming close (3 min): Hum softly on the out-breath. Hands on LDT.
If you tend to panic or spike, add exhale length (4-in, 8-out). If you tend to numb, brighten the gaze and keep the sway light.
Night support lives here: Sleep for Emotional Healing: Night Routines that Regulate the Day.
Two mini-flows by state
When you feel hyper (Fire / Sympathetic)
Exhale length: 4-in, 8-out, 90 seconds.
Thigh taps: steady rhythm down the legs.
Jaw release: breathe with lips closed; let the tongue rest.
Finish: hands on LDT; feel weight in feet.
If anger rides with the surge, read Shadow Work & Anger: Making Peace with the Emotions You Suppress or Healthy Anger in Shadow Work.
When you feel hypo (Root / Dorsal)
Wake sway: soft knee sway, 60–90 seconds.
Hand rub & face sweep: bring warmth to cheeks.
Eye lift: look slightly above the horizon. Breathe 4-4.
Finish: two slow shoulder rolls; hum once.
If numbness is common, explore When You Feel Nothing: Healing Emotional Numbness & Dissociation.
“Thank you ever so much for these amazing Ki Gong classes. I feel more energetic and flexible.” — Shamsun Khan
“I feel totally energised by the classes.” — Qamer Khan
Co-regulation: healing with others
Your system learns safety in safe company. Try these:
Breath together: sit side by side, match slow exhale.
Speak the room: take turns naming neutral details you see.
Hand on belly: agree a simple, shared anchor before hard talks.
If connection feels daunting, use From Lonely to Linked: Nervous-System Safe Ways to Reconnect.
If relationships trigger spikes, see Anxious & Avoidant: Finding Secure Ground Together and Trauma-Bonding: Signs, Withdrawal, and a Body-First Exit Plan.
Food, gut, and mood
A calmer gut helps a calmer mind. Warm meals. Steady protein. Gentle carbs. Warm teas. A daily 10-minute walk.
Read the primer Gut–Brain Calm: Soothe Anxiety from the Inside Out.
Polyvagal + your healing map
Use the Dream Method to integrate:
Discover: Which state shows up most?
Realise: What nudges it? What soothes it?
Embrace: One small practice daily.
Actualise: Practise on easy days too.
Master: Teach one tool to a friend.
If you’re choosing a method, compare options here: EMDR, EFT, Qi Gong, or Breathwork? Choosing Your Next Step.
If thoughts loop, read Rumination: How to Stop the Thought Loops Your Body Feels.
Journal prompt (click to write now)
Which cues tell me I am in Fire or Root? Which two body tools bring me back to Flow the fastest?
Your next kind step
Practise with support: Bright Beings Academy – Classes & Courses
Want a personalised plan? Book a Meraki Guide Call — please complete the short questionnaire first so we can offer even more value on the call.
FAQs: Polyvagal Basics
What are Polyvagal Basics in simple terms?
Polyvagal Basics means learning your three states: safe-and-social, mobilised, and shut-down. You then match simple body tools to each state.
How does Polyvagal link to Qi Gong?
Qi Gong is bottom-up. It calms or lifts the body first. That shifts you toward ventral safety. The Dahn Jon focus makes it easy to feel.
How do I calm a sympathetic (Fire) surge quickly?
Lengthen the exhale. Tap thighs. Soften jaw. Hum on the out-breath. Finish with hands on LDT. See Vagus-Nerve Breathing: 5 Patterns, 5 Situations.
What if I go dorsal and feel numb (Root)?
Move small. Warm the face. Lift the gaze. Gentle sway. Read When You Feel Nothing: Healing Emotional Numbness & Dissociation.
Can I use these tools in relationships?
Yes. Practise co-regulation. Breathe together. Speak the room. For patterns, see Anxious & Avoidant and Trauma-Bonding.
Where should I start today?
Do the 12-minute set above. Then pick one 2-minute reset from 2-Minute Body Resets. Repeat tomorrow.
I look forward to connecting with you in the next post,
Until then, be well and keep shining.
Peter. :)
