Best Polyvagaltheory Podcasts (2025)

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Pendulation: Why Some Regulate Naturally & Some Don't 15:15

Play Pause

6d ago15:15

15:15

Is nervous system regulation a natural skill or a conscious effort? In this episode, we delve into the skill of pendulation—the mindful shift between safety and defense—and explore why it appears effortless for some but feels impossible for others. Discover the "carnival game" analogy for understanding your nervous system's capacity, learn how natu…

1
Why You Feel Drained After Therapy (and How to Fix it) 12:36

15d ago12:36

12:36

Have you ever left a therapy session feeling completely wiped out, as if you've run a marathon you didn't train for? It's a common experience, but it isn't the goal of effective therapy. That feeling of depletion is a critical signal from your body that you've been pushed beyond your nervous system's capacity. In this episode, we explore a body-cen…

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The Way You Understand & Manage Emotions is WRONG (Here's What To Do Instead) 15:15

27d ago15:15

15:15

Justin Sunseri challenges the widely accepted (and often ineffective) ways we understand and manage our emotions. He makes a bold claim: the common wisdom you've been taught about your feelings is likely wrong. Drawing from client conversations and his expertise as a therapist and coach, Justin reveals the two core problems with traditional emotion…

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Polyvagal Approach to Shame and Anger & How to Not Use Pendulation 20:45

30d ago20:45

20:45

Unlock a deeper understanding of shame, anger, and the polyvagal theory in this episode! Justin Sunseri answers a listener’s question about navigating difficult emotions, pendulation, and the importance of safety in healing. Whether you’re a therapist, student, or someone seeking personal growth, this conversation offers practical insights and guid…

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Safety First: Why Prescribed "Trauma Exercises" Can Backfire 17:33

1M ago17:33

17:33

A viewer asked about TRE exercises that seemed to help with anxiety but left them feeling numb and disconnected. In this episode, I break down what might have gone wrong and why I take a fundamentally different approach to nervous system healing. 🔑 Key Topics Covered: • Why prescribed movement exercises can backfire • The difference between fight-o…

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Self-Regulation & Mindful Breathing: What if it Was Easier? 8:18

2M ago8:18

8:18

Feeling overwhelmed by complex breathing techniques and counting methods? In this episode, I share why your body already knows how to breathe—and why trusting that natural process might be more effective than any prescribed breathing "hack." 🎯 What You'll Learn: • Why I don't recommend counting breaths during self-regulation • How to use ONE intent…

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3 Strategies to Reduce Overhwhelm and Get Stuff Done 49:53

2M ago49:53

49:53

Feeling overwhelmed by your to-do list? I share three practical strategies to reduce overwhelm and finally get things done. Learn how to find safety, soften your defensive state, and take small, almost effortless steps forward. This episode is a replay of a free webinar from the Unstucking Academy. Discover actionable tips to improve your daily lif…

1
the Polyvagal Guide to Boundaries: Why You Need Both Safety AND Fight Activation 11:34

3M ago11:34

11:34

Learn how the Polyvagal Theory helps explain healthy boundaries through a combination of safety and sympathetic activation. Episode Introduction and Context — 0:00 Understanding Ventral Vagal Safety State — 0:34 Balancing Safety and Sympathetic Activation — 1:16 Proactive Practice for Boundary Setting — 3:29 Compassionate Boundary Enforcement — 5:1…

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What Everyone Gets Wrong About Fawn vs Appease (even the Polyvagal Theory) 15:58

3M ago15:58

15:58

What’s the real difference between “fawn” and “appease”? Therapist Justice Sunseri breaks down these trauma responses, how they relate to Polyvagal Theory, and what it means for recovery. Download the free Polyvagal One Pagers in the description for more resources! 00:00 – Episode intro 00:51 – Understanding Fawn and Appeasement 02:11 – Behavioral …

1
Stop Trying to Change Your Polyvagal State. Do This Instead for True Self Regulation... 17:37

3M ago17:37

17:37

Discover why trying to force a change in your polyvagal state might be holding you back from true self-regulation. In this episode, therapist and coach Justin Sunseri challenges the common advice around prescriptive breathing techniques and invites you to connect with your body’s natural rhythms instead. Through insights from a live Q&A, learn how …

1
Finding Safety: Janie's Journey from Freeze to Connection 38:17

4M ago38:17

38:17

Feeling stuck in old patterns or chronic anxiety? In this episode, you'll hear Janie's inspiring story of moving from a lifelong freeze state to genuine connection and safety. Discover how she overcame emotional numbness, built meaningful relationships, and found practical ways to feel more at ease in her own body. You'll learn: ⌲ Real-life strateg…

1
Rebuilding After a Breakup: Facing Anxiety and Finding Safety 23:10

4M ago23:10

23:10

A listener shares his struggles with anxiety and attachment issues following a recent breakup. At age 17, Chuck's relationship triggered intense anxiety due to his anxious attachment style, leading to a highly stressful experience. After the relationship ended, Chuck faces persistent anxiety symptoms, fatigue, dizziness, extreme overthinking, and m…

1
Breaking Free: How Small Changes Transformed Eva's Shutdown into Connection 43:42

5M ago43:42

43:42

Eva shares her powerful recovery from a Polyvagal shutdown state. She discusses her experiences, valuable insights, and practical tips that have helped her rebuild her sense of safety and connection. Focusing on the polyvagal theory, this episode highlights the importance of small, actionable steps and community support in the path to healing. Join…

1
Easily Notice Neuroceptions: Polyvagal Theory for Daily Life tip 4 18:58

5M ago18:58

18:58

What is neuroception, and what do you do with it? This fourth installment in a five-part series focuses on comprehending and applying neuroception in daily life. Discover practical tips for recognizing the body's subconscious detection of safety, danger, or life-threatening situations before you're consciously aware. Discover the significance of pr…

1
Safe and Sound Book Review: Should You Buy It? 9:35

5M ago9:35

9:35

Justin Sunseri reviews 'Safe and Sound' by Steven Porges and Karen Onderko. The book delves into the Safe and Sound Protocol (SSP), offering 13 real-life case studies and insights from Porges, the creator of Polyvagal Theory. Justin breaks down who the book is for, its content, and his thoughts on its genuine attempt to provide hope and comprehensi…

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254. From Sound to Safety: Understanding the Safe & Sound Protocol with Dr. Porges and Karen Onderko 1:06:18

5M ago1:06:18

1:06:18

💟 Join the Unstucking Academy - https://www.stucknotbroken.com/unstuckingacademy Justin Sunseri delves into the Safe and Sound Protocol (SSP) with Dr. Stephen Porges, the originator of the Polyvagal Theory, and Karen Onderko, co-author of the new book "Safe and Sound." Discover how SSP, a unique therapy using specifically filtered music, can help a…

1
How to Validate and Normalize Yourself: Polyvagal Theory for Everyday Life Tip 3 (251) 13:35

6M ago13:35

13:35

In this episode of 'Stuck Not Broken,' therapist and coach Justin Sunseri provides practical guidance on applying Polyvagal Theory to everyday life through validation and normalization techniques. Learn to bring compassion to your stuck defensive states through acknowledging and understanding your emotions and thoughts. Justin walks you through sim…

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250. Easily Increase Safety through Passive Cues: Polyvagal Theory for Everyday Life Tip 2 13:35

6M ago13:35

13:35

Justin dives into the second tip of understanding your polyvagal state - increasing passive safety cues via your environment. Learn how to better understand and implement passive safety cues in your home to enhance your sense of safety and relaxation. Discover practical, easy steps to create a Passive Safety Environment, focusing on scent, lighting…

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249. Easily Identify Your Autonomic State: Polyvagal Theory for Everyday Life (tip 1 of 5) 18:26

7M ago18:26

18:26

Understand and identify your polyvagal primary and mixed states. This episode covers connection, escape, aggression, collapse, play, motivation, stillness, intimacy, freeze, and appeasement and fawn states. Start identifying your states today. 00:00 Intro: Apply your Polyvagal Knowledge 02:27 Do you feel like connecting? 04:30 Do you feel like esca…

1
Stuck in Shutdown A Guide to Recognizing and Helping Loved Ones 24:23

8M ago24:23

24:23

Justin Sunseri explains the concept of dorsal vagal shutdown, a state of immobilization and resource conservation in the face of life threats. He outlines how this shutdown affects emotions, thoughts, behaviors, and connections with others, making it difficult for individuals to function normally. Justin provides insights on recognizing shutdown in…

1
How Shutdown can Become Freeze & What to do About it 17:09

8M ago17:09

17:09

Justin Sunseri discusses transitioning from a prolonged state of shutdown to experiencing freeze. He explains the differences between shutdown and freeze through the lens of polyvagal theory, and provides insights into the healing process. Justin discusses the importance of building a safety state and how to mindfully connect with different states …

1
Anxiety: Do you need to know the cause? 17:09

8M ago17:09

17:09

Justin Sunseri tackles a common belief among his clients—the necessity of identifying the root cause of anxiety, anger, or depression to address these feelings. Justin reads and responds to a community member's query about 'safety anchors' and their effectiveness when the source of anxiety is unknown. He explains that while knowing the trigger can …

1
Optimize Productivity and Creativity with the Nervous System: Connect, Mobilize, Restore 35:33

9M ago35:33

35:33

In this episode of Stuck Not Broken, therapist and coach Justin Sunseri explores how understanding and embracing the different states of your nervous system can dramatically enhance your productivity, creativity, and overall well-being. Justin delves into the Polyvagal Theory, explaining the primary and mixed states of safety, mobility, and shutdow…

1
Wisdom & Encouragement to Help Your Shutdown: Real People Share 44:57

9M ago44:57

44:57

This episode provides a platform for survey participants to offer encouragement, personal insights, and advice to those also experiencing shutdown. The shared experiences discuss common themes such as shame, isolation, the body's autonomic responses, and ways to work compassionately through shutdown states. The episode also highlights the importanc…

1
Crying and the Polyvagal Theory: Release, Panic, and Rage 14:16

10M ago14:16

14:16

Therapist and Coach Justin Sunseri explores how crying fits into the Polyvagal Theory. He shares insights from a private community meetup about crying as a self-regulatory process, emphasizing that it's not a Polyvagal state but a behavior to help climb the Polyvagal ladder. Justin discusses the different flavors of freeze, such as rage and panic, …

1
4 Mental Wellness Options: Self Care, Coping, Building Safety, and Getting Unstuck 16:43

10M ago16:43

16:43

You're likely trying many things to feel mentally and emotionally better, but are they all effective? Learn to put your efforts into 4 different buckets to understand what is effective and what isn't. Resources: 🔸 Wondering what to do next? https://bit.ly/4ozbppZ 🔸 Stuck Not Broken book series - https://www.justinlmft.com/books 🔸 Polyvagal 101 audi…

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Beneath Your Emotions: the Polyvagal Theory & the Body's Experiences 9:35

11M ago9:35

9:35

Let's examine two unasked questions: “What do I feel?” and “How do I know I feel that way?” These questions lie at the heart of understanding our Polyvagal states and how they influence our emotions and physical sensations. By exploring the connection between mind and body, you can learn how to tune into your inner experiences with mindfulness and …

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A Real Story of Self-Regulating out of Dorsal Vagal Shutdown: Macy's "Dancing" 18:29

11M ago18:29

18:29

Justin Sunseri shares an inspiring story from Macy to demonstrate effective self-regulation out of the Polyvagal state of shutdown. He explores Macy's experiences of navigating through states of immobilization—shutdown, freeze, and stillness—using music and movement to manage sympathetic activation. Justin also discusses why unexpected memories may…

1
Frustrated with Dorsal Vagal Shutdown? Here's Why and What to Do. 22:22

12M ago22:22

22:22

Are you transitioning from a shutdown state to sympathetic mobilization? I address the common emotions of frustration, irritation, and anger as positive indicators of moving up the Polyvagal ladder. 01:32 Teagan's Journey: From Shutdown to Stillness 02:03 The Importance of Permitting Defensive States 03:29 Imagery and Irritation: Teagan's Experienc…

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Real People Share Their Dorsal Vagal Shutdown Support Sources (SNB 238) 21:30

12M ago21:30

21:30

What supports do real people in shutdown find the most helpful? And how many supports do they try? This is part 4 of the Shutdown Experiences Survey results. 🔸Total Access Membership of trauma recovery courses and community - https://www.justinlmft.com/totalaccess 🔸SNB: Book 1 - https://www.justinlmft.com/snb1 🔸Learn the Polyvagal Theory simply and…

1
Can YOU validate her Polyvagal state, emotions, sensations, impulses, and cognitions? 16:34

1y ago16:34

16:34

Let's practice validating! Can you validate the sensations, emotions, impulses, cognitions, and Polyvagal state in this story? 00:00 Introduction to Validation 00:07 Understanding Validation 01:01 Domains of Validation 01:45 Introducing the SSIEC Tool 03:18 Story of Maria 04:23 Analyzing Emotions and Cognitions 06:31 Exploring Sensations and Impuls…

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Understanding and Validating Dorsal Vagal Shutdown 16:21

1y ago16:21

16:21

Join therapist and coach Justin Sunseri as he delves into emotional validation and its role in self-regulation. Learn the first lesson from his course, Shutdown to Stillness, which focuses on compassionately validating and acknowledging your emotions as a critical step towards inner peace and self-regulation. Validation can lead to normalization an…

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Polyvagal Freeze, Obsessions, Scattered Thinking, & Other Cognitions 12:48

1y ago12:48

12:48

Why do you get obsessive, ruminating, or scattered thinking? Justin Sunseri answers this question through the lens of the Polyvagal Theory. He explains freeze and then describes how that results in cognitive shifts. Resources: 🔸 Wondering what to do next? https://bit.ly/4ozbppZ 🔸 Stuck Not Broken book series - https://www.justinlmft.com/books 🔸 Pol…

1
Breaking the Cycle: How to Access Safety When You're Always in Defense (SNB 234) 47:11

1y ago47:11

47:11

Therapist and coach Justin Sunseri addresses a YouTube comment regarding persistent hyperarousal and difficulty accessing a state of ventral vagal safety. Justin discusses various perspectives and advice from members of his private community, highlighting the importance of small steps, connections with others, and mindful practices. The episode emp…

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Thaw the Freeze Trauma Response: a Polyvagal-Informed Approach 13:58

1y ago13:58

13:58

Learn what the Freeze trauma response is, the dangers of addressing it head-on, and how to start coming out of it. Resources: 🔸 Wondering what to do next? https://bit.ly/4ozbppZ 🔸 Stuck Not Broken book series - https://www.justinlmft.com/books 🔸 Polyvagal 101 audio series - https://player.captivate.fm/collection/cce134e7-1550-4d33-8e56-738d344c63b0…

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No, Allowing Dorsal Vagal Shutdown Doesn't Reinforce It (Unless...) 11:35

1y ago11:35

11:35

Join therapist and coach Justin Sunseri as he addresses a key question from his private community about transitioning from dorsal vagal shutdown to sympathetic flight fight activation. In this episode of 'Stuck Not Broken,' Justin delves into the Polyvagal Theory, explaining how to safely navigate these states without reinforcing a shutdown pattern…

1
Can ANYBODY self-regulate and recover from trauma? 11:35

1+ y ago11:35

11:35

Justin Sunseri addresses whether everyone can recover from trauma by accessing their Polyvagal safety state. He explains the nuances, emphasizing the importance of context, co-regulation, and healthy attachments. 0:00 Can Anybody Self-Regulate and Recover from Trauma? 01:43 Introduction to Safety Anchors and UDS 02:08 Exploring the Concept of Safet…

1
Self-Regulation: Should you challenge your safety state? 13:44

1+ y ago13:44

13:44

I answer questions about self-regulation and our safety state - should we challenge the capacity of our distress tolerance? Will this help strengthen our vagal brake? Resources: 🔸 Wondering what to do next? https://bit.ly/4ozbppZ 🔸 Stuck Not Broken book series - https://www.justinlmft.com/books 🔸 Polyvagal 101 audio series - https://player.captivat…

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Dorsal Vagal Shutdown Daily Life: Real People Share Real Experiences 25:13

1+ y ago25:13

25:13

Justin Sunseri continues his exploration of the Shutdown Experiences Survey, this time discussing the results of how dorsal vagal shutdown affects people on a daily basis. How effective do people feel they are coping? How do they alter their daily lives? Resources: 🔸 Wondering what to do next? https://bit.ly/4ozbppZ 🔸 Stuck Not Broken book series -…

1
Finding Polyvagal Safety When "Neurodiverse" 9:09

1+ y ago9:09

9:09

Justin Sunseri addresses a question about neurodivergence, safety, and connection. What does safety look like for someone who is "neurodivergent"? 🔸Total Access Membership of trauma recovery courses and community - https://www.justinlmft.com/totalaccess 🔸Free ebook, "Trauma & the Polyvagal Paradigm" when you sign up for my email list - https://www.…

1
How Long Does Shutdown last Real People Answer (SNB 227) 21:59

1+ y ago21:59

21:59

I share the second round of results from my Shutdown Experiences Survey, including how far away safety feels and how long people live in shutdown. Gain new language for your experiences, plus lots of validation and normalization. 00:00 Introduction to episode 227 01:32 How far away does safety feel? 06:56 How long have you been in shutdown? 10:16 H…

1
Real People Share Real Shutdown Experiences 26:00

1+ y ago26:00

26:00

Justin shares the felt experience results of his "Shutdown Experiences Survey." Real people in dorsal vagal shutdown share about their emotions, thoughts, and more. You will get more validation and normalization from this episode. Learn language for your shutdown experiences and ideas on what to do about it. 🔸Total Access Membership of trauma recov…

1
Bad Therapy: Poor Boundaries, Exorcism, and Dinner 36:02

1+ y ago36:02

36:02

Justin and Mercedes discuss a Bad Therapy story of poor boundaries and where it leads. If you have your own Bad Therapy story, send it to [email protected] Resources: 🔸 Wondering what to do next? https://bit.ly/4ozbppZ 🔸 Stuck Not Broken book series - https://www.justinlmft.com/books 🔸 Polyvagal 101 audio series - https://player.captivate.fm/col…

1
Polyvagal Freeze State: Cognitions and Release 12:17

1+ y ago12:17

12:17

Learn experiences of the Polyvagal freeze state, like changes in cognitions and underlying impulses. 00:00 Introduction 00:50 Understanding Freeze State: Insights and Analogies 04:23 Cognitive Effects of the Freeze State: Analysis and Examples 08:22 Addressing Shame and Cognitive Adaptations in Freeze State 10:09 Therapeutic Approaches: Top-Down an…

1
How to Slowly Stop Negative Coping Skills 10:29

1+ y ago10:29

10:29

Explore practical strategies for understanding and gradually replacing negative coping skills eventually and slowly with healthier alternatives, employing the principles of the Polyvagal Theory. Host Justin Sunseri shares insights from a discussion with his private community, offering techniques to recognize and modify behaviors such as binge eatin…

1
Stage Fright and Polyvagal Theory: how to Anchor in Safety and Overcome it 16:57

1+ y ago16:57

16:57

The Polyvagal Theory is not a solution, but a scientific understanding of our biological reactions. So, how does the PVT apply to stage fright? What Polyvagal states are occurring and what can you do about it? 00:00 Introduction and Background 00:46 Understanding Performance Anxiety and Polyvagal Theory 02:39 The Science Behind Stage Fright 04:45 E…

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Polyvagal Safety Cues & Loved Ones: Why You Don't Feel Connected (maybe) 9:35

1+ y ago9:35

9:35

Learn why you might have difficulty accepting safety cues, even from your loved ones. Your Polyvagal state acts as a filter and changes your perception of your interactions with others. 00:00 Introduction and Viewer's Question 00:52 Understanding Safety States 01:39 The Role of Interpersonal Relationships in Safety States 03:45 The Impact of Defens…

1
Dealing with Sadness through Self-Compassion (sadness and Polyvagal Theory) 12:51

1+ y ago12:51

12:51

Emotions, including sadness, are not random but are responses to our body's state. Use this three-step process to begin feeling your sadness with self-compassion. 🔸Total Access Membership of trauma recovery courses and community - https://www.justinlmft.com/totalaccess 🔸Free ebook, "Trauma & the Polyvagal Paradigm" when you sign up for my email lis…

1
How to Feel Polyvagal Safety Even if You Struggle to 10:27

1+ y ago10:27

10:27

Learn how to feel ventral vagal safety even when it feels out of reach through 3 different options: imagination, co-regulation, and mindful sensory experiences. These 3 options may be the most approachable for identifying and eventually building safety within. Resources: 🔸 Wondering what to do next? https://bit.ly/4ozbppZ 🔸 Stuck Not Broken book se…

1
From Safety to Shutdown: Courtney's Journey through Polyvagal Theory 22:25

1+ y ago22:25

22:25

Therapist and Coach Justin Sunseri lists all 9 official Polyvagal Theory autonomic states and shares the story of Courtney. The episode demystifies different autonomic states like Safety, Flight/Fight, and Shutdown, and their mixed states such as Freeze, Play, and Stillness. Justin dives into the nuances of these states, explores how to identify th…