Couple's Guide to Polyvagal Practices

This worksheet is designed for couples who wish to deepen their connection, improve communication, and build a shared sense of safety. Based on Dr. Stephen Porges' Polyvagal Theory, these exercises help you and your partner understand and regulate your nervous systems together. By moving out of states of defense (fight, flight, shutdown) and into a state of safety and social connection (ventral vagal), you can transform your relationship into a secure base from which you both can thrive. Practice these exercises regularly, especially during calm moments, to build a resilient "toolkit" for navigating stress and conflict together.