{"id":11906,"date":"2026-09-13T00:51:45","date_gmt":"2026-09-12T22:51:45","guid":{"rendered":"https:\/\/leilajasim.com\/nervio-vago-em-sfc\/"},"modified":"2026-09-13T00:52:03","modified_gmt":"2026-09-12T22:52:03","slug":"nervio-vago-em-sfc","status":"publish","type":"post","link":"https:\/\/leilajasim.com\/es\/nervio-vago-em-sfc\/","title":{"rendered":"El nervio vago y la teor\u00eda polivagal en la EM\/SFC"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"11906\" class=\"elementor elementor-11906 elementor-8996 elementor-bc-flex-widget\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ccdeef4 e-con-full e-flex e-con e-parent\" data-id=\"ccdeef4\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-0968c90 elementor-widget elementor-widget-html\" data-id=\"0968c90\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>\n\/* === BLOG ARTICLE TEMPLATE === *\/\n.art-wrap { max-width: var(--max-breite, 1200px); 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}\n  .art-sidebar { width: 100%; position: static; }\n  .art-book-cta { flex-direction: column; text-align: center; }\n  .art-author { flex-direction: column; text-align: center; }\n}\n@media(max-width:600px){.art-meta-line > :last-child,.art-meta-line > :nth-last-child(2){display:none}}@media(max-width:760px){.art-hero{max-height:none!important}.art-hero img{height:auto!important;aspect-ratio:1200\/630;object-fit:cover}}@media(max-width:760px){.art-meta-line .sep{display:none}.art-meta-line{gap:6px 14px;row-gap:4px}html{overflow-x:clip}body{overflow-x:clip}}<\/style>\n\n<!-- HERO IMAGE -->\n<div class=\"art-hero\"><img fetchpriority=\"high\" src=\"https:\/\/leilajasim.com\/wp-content\/uploads\/2026\/09\/nervio-vago.webp\" alt=\"El nervio vago y la teor\u00eda polivagal en la EM\/SFC\" width=\"1200\" height=\"630\" decoding=\"async\" \/><\/div><div class=\"art-wrap\">\n  <!-- META LINE -->\n  <div class=\"art-meta-line\"> <span class=\"badge\">Sistema nervioso<\/span> <span class=\"sep\">|<\/span> <span>12 de septiembre de 2026<\/span> <span class=\"sep\">|<\/span> <span>5 min de lectura<\/span> <span class=\"sep\">|<\/span> <span>Por Leila Jasim<\/span><\/div><div class=\"art-main\">\n    <!-- LEFT: Article Content -->\n    <div class=\"art-content\">\n      <h1>El nervio vago y la teor\u00eda polivagal en la EM\/SFC<\/h1><p>Tu cuerpo salta entre la tensi\u00f3n y el agotamiento total sin que puedas dirigirlo. Buena parte de eso pasa por el nervio vago. Este art\u00edculo explica qu\u00e9 hace, qu\u00e9 tres estados describe la teor\u00eda polivagal y c\u00f3mo puedes influir en ellos a trav\u00e9s de tu respiraci\u00f3n.<\/p><h2 id=\"que-es-el-nervio-vago\">Qu\u00e9 es el nervio vago<\/h2><p>El nervio vago, tambi\u00e9n llamado nervio errante, va desde la base del cr\u00e1neo hasta la mayor\u00eda de los \u00f3rganos. Es uno de los nervios principales del sistema parasimp\u00e1tico, la parte del sistema nervioso responsable del descanso, la regeneraci\u00f3n y la curaci\u00f3n.<\/p><p>Controla funciones importantes como la frecuencia card\u00edaca, la respiraci\u00f3n y la digesti\u00f3n. Y influye en c\u00f3mo te sientes f\u00edsica y emocionalmente. Por eso es tan central cuando el sistema nervioso est\u00e1 desregulado.<\/p><h2 id=\"los-tres-estados\">Los tres estados de la teor\u00eda polivagal<\/h2><p>La teor\u00eda polivagal fue desarrollada por el Dr. Stephen Porges. Describe tres respuestas del cuerpo ante lo que vivimos. A m\u00ed este modelo me explic\u00f3 mucho de lo que he vivido, y me ayuda a situar mis propios estados.<\/p><ul><li><strong>Activaci\u00f3n vagal ventral, el modo de seguridad.<\/strong> Te sientes segura, relajada y conectada socialmente. El cuerpo puede regenerarse y llegar a la calma. Esta es la condici\u00f3n b\u00e1sica para la curaci\u00f3n.<\/li><li><strong>Activaci\u00f3n simp\u00e1tica, lucha o huida.<\/strong> Cuando se percibe una amenaza, el sistema simp\u00e1tico se enciende y te pone en estado de alerta. Aqu\u00ed se trata de sobrevivir.<\/li><li><strong>Activaci\u00f3n vagal dorsal, congelaci\u00f3n o apagado.<\/strong> Cuando es demasiado, el cuerpo se retira para protegerse. Te sientes agotada, aislada y como desconectada.<\/li><\/ul><div class=\"art-tipp\"><div class=\"box-label\">\ud83d\udccc En resumen<\/div><p>Estos estados no son una decisi\u00f3n ni un rasgo de car\u00e1cter. Son respuestas de tu sistema nervioso. Una vez que reconoces en cu\u00e1l est\u00e1s, puedes elegir algo que de verdad ayude.<\/p><\/div><h2 id=\"cuando-el-cuerpo-se-apaga\">Cuando el cuerpo se apaga<\/h2><p>La activaci\u00f3n vagal dorsal viene a menudo acompa\u00f1ada de un estado disociativo. Ante una sobrecarga fuerte, agotamiento o dolor intenso, el cuerpo activa este mecanismo de protecci\u00f3n, que suele describirse como congelaci\u00f3n. El dolor tambi\u00e9n juega un papel aqu\u00ed, porque el sistema nervioso lo registra como amenaza y se retira para proteger al cuerpo de m\u00e1s carga.<\/p><p>Se siente como si estuvieras fuera de ti, como si te percibieras a ti misma y a tu entorno desde la distancia. Esta respuesta tiene una base biol\u00f3gica. Sirve de protecci\u00f3n y ayuda a ahorrar energ\u00eda y a crear distancia emocional en situaciones de sobrecarga, dolor o shock.<\/p><div class=\"art-erfahrung\"><div class=\"box-label\">\ud83d\udc9b De mi libro<\/div><p>Me sent\u00eda sin emociones, como envuelta en algod\u00f3n. Saber que estos estados son una respuesta normal del cuerpo y no otro s\u00edntoma m\u00e1s de la enfermedad me ayud\u00f3 much\u00edsimo. Desde entonces recibo estas fases con comprensi\u00f3n en lugar de con miedo.<\/p><\/div><h2 id=\"lo-que-llega-al-nervio-vago\">Lo que llega al nervio vago: tu respiraci\u00f3n<\/h2><p>Una de las v\u00edas m\u00e1s directas para regular el sistema nervioso aut\u00f3nomo es la respiraci\u00f3n consciente. La respiraci\u00f3n abdominal profunda, en la que inspiras lentamente por la nariz y espiras por la boca, activa el sistema parasimp\u00e1tico.<\/p><p>Lo que importa no es la inspiraci\u00f3n profunda, sino la espiraci\u00f3n lenta. Las pausas alargadas y la respiraci\u00f3n abdominal profunda refuerzan el efecto parasimp\u00e1tico. Tu variabilidad de la frecuencia card\u00edaca puede aumentar con ello, un marcador central de regeneraci\u00f3n y resiliencia.<\/p><div class=\"art-erfahrung\"><div class=\"box-label\">\ud83d\udc9b De mi evaluaci\u00f3n en la Charit\u00e9<\/div><p>Dentro del programa CFS-CARE de la Charit\u00e9 de Berl\u00edn se detect\u00f3 en m\u00ed una desregulaci\u00f3n auton\u00f3mica, es decir, que mi sistema nervioso aut\u00f3nomo no puede cambiar de forma fiable entre tensi\u00f3n y relajaci\u00f3n. All\u00ed se prob\u00f3 c\u00f3mo influyen ciertos ritmos respiratorios en mi variabilidad de la frecuencia card\u00edaca. Durante el propio ejercicio se vio una mejora clara. Al mismo tiempo qued\u00f3 claro que mi sistema necesita apoyo para alcanzar esos estados sin gu\u00eda externa.<\/p><\/div><h2 id=\"respiracion-coherente\">Respiraci\u00f3n coherente<\/h2><p>La respiraci\u00f3n coherente es una t\u00e9cnica suave y regular. La inspiraci\u00f3n y la espiraci\u00f3n duran exactamente lo mismo, normalmente entre cinco y seis segundos cada fase. Eso son unas cinco o seis respiraciones por minuto.<\/p><p>El ritmo lento y regular llega al nervio vago y activa el sistema parasimp\u00e1tico. Esta forma de respirar es especialmente suave y por eso funciona tambi\u00e9n en los d\u00edas en los que es posible muy poco.<\/p><div class=\"art-tipp\"><div class=\"box-label\">\ud83d\udccc C\u00f3mo empezar<\/div><ul><li>Pon una mano sobre el vientre y respira por la nariz de forma que el vientre suba.<\/li><li>Cuenta hasta cinco al inspirar y espira durante el mismo tiempo.<\/li><li>Empieza con dos o tres minutos. Si es demasiado, con un minuto basta.<\/li><li>En un crash vale la misma regla que en todo lo dem\u00e1s: dosis baja, mejor corto y a menudo que largo y una sola vez.<\/li><\/ul><p>Encontrar\u00e1s m\u00e1s ejercicios en la p\u00e1gina <a href=\"https:\/\/leilajasim.com\/es\/respiracion\/\">Ejercicios de respiraci\u00f3n<\/a>.<\/p><\/div><h2 id=\"en-el-dia-a-dia\">Qu\u00e9 significa esto en el d\u00eda a d\u00eda<\/h2><p>Los ejercicios de respiraci\u00f3n no son una cura. Son regulaci\u00f3n, y funcionan mejor cuando se mantienen regulares y peque\u00f1os. Hoy los uso como un ancla, para recordarle a mi sistema nervioso c\u00f3mo se siente la seguridad.<\/p><p>Tu pacing importa aqu\u00ed. Un ejercicio de respiraci\u00f3n tambi\u00e9n es una actividad y forma parte de tu <a href=\"https:\/\/leilajasim.com\/es\/encontrar-tu-baseline-em-sfc\/\">baseline<\/a>. Adem\u00e1s de la respiraci\u00f3n hay dispositivos que estimulan el nervio vago directamente. Uno de ellos, <a href=\"https:\/\/leilajasim.com\/es\/nurosym\/\">Nurosym<\/a>, lo uso yo misma.<\/p><h3>\ud83d\udcd6 M\u00e1s en mi libro<\/h3><p>En <a href=\"https:\/\/leilajasim.com\/es\/mas-que-sobrevivir-libro\/\"><strong>M\u00e1s que sobrevivir<\/strong><\/a> encontrar\u00e1s la teor\u00eda polivagal explicada en detalle, junto con un cap\u00edtulo sobre la estimulaci\u00f3n del nervio vago mediante la respiraci\u00f3n y otras t\u00e9cnicas para regular el sistema nervioso.<\/p><div class=\"art-internal\"><h3>Sigue leyendo<\/h3><a href=\"https:\/\/leilajasim.com\/es\/encontrar-tu-baseline-em-sfc\/\">Encontrar tu baseline<\/a><a href=\"https:\/\/leilajasim.com\/es\/que-es-el-pem\/\">\u00bfQu\u00e9 es el PEM?<\/a><a href=\"https:\/\/leilajasim.com\/es\/crash-em-sfc-que-ayuda\/\">Crash en EM\/SFC: qu\u00e9 te ayuda ahora<\/a><\/div><div class=\"art-leadmagnet\">\n        <h3>\ud83c\udf81 eBook gratuito: enfoques terap\u00e9uticos para EM\/SFC<\/h3>\n        <p>Una visi\u00f3n general de las opciones terap\u00e9uticas actuales, gratis y f\u00e1cil de entender.<\/p>\n        <a class=\"btn\" href=\"https:\/\/leilajasim.com\/es\/produkt\/terapia\/\">Descargar gratis<\/a>\n      <\/div>\n\n      <!-- AUTHOR BOX -->\n      <div class=\"art-author\"><div class=\"author-img\"><\/div><div><h4>Leila Jasim<\/h4><div class=\"author-role\">Autora y afectada por EM\/SFC<\/div><p>Leila vive desde hace varios a\u00f1os con EM\/SFC y comparte su conocimiento sobre pacing, regulaci\u00f3n del sistema nervioso y la vida cotidiana con una enfermedad cr\u00f3nica. Es autora de \u00abM\u00e1s que sobrevivir\u00bb.<\/p><\/div><\/div>\n\n      <!-- SOCIAL SHARE -->\n      <div class=\"art-share\">\n        <span class=\"share-label\">Compartir:<\/span>\n        <a href=\"#\" title=\"Facebook\">f<\/a>\n        <a href=\"#\" title=\"Twitter\/X\">\ud835\udd4f<\/a>\n        <a href=\"#\" title=\"WhatsApp\">\u260e<\/a>\n        <a href=\"#\" title=\"E-Mail\">\u2709<\/a>\n        <a href=\"#\" title=\"Link kopieren\">\ud83d\udd17<\/a>\n      <\/div>\n    <\/div>\n\n    <!-- RIGHT: Sticky TOC Sidebar -->\n    <div class=\"art-sidebar\">\n      <div class=\"art-toc\">\n        <h4>Contenido<\/h4>\n        <ul><li><a href=\"#que-es-el-nervio-vago\" class=\"active\">1. Qu\u00e9 es el nervio vago<\/a><\/li><li><a href=\"#los-tres-estados\">2. Los tres estados<\/a><\/li><li><a href=\"#cuando-el-cuerpo-se-apaga\">3. Cuando el cuerpo se apaga<\/a><\/li><li><a href=\"#lo-que-llega-al-nervio-vago\">4. Lo que llega al nervio vago<\/a><\/li><li><a href=\"#respiracion-coherente\">5. Respiraci\u00f3n coherente<\/a><\/li><li><a href=\"#en-el-dia-a-dia\">6. En el d\u00eda a d\u00eda<\/a><\/li><\/ul>\n      <\/div>\n      <!-- Sidebar Book CTA -->\n      <div style=\"background:var(--farbe-karte); border-radius:var(--radius-karte); box-shadow:var(--schatten-karte); padding:1.5rem; margin-top:25px; text-align:center;\">\n        <div style=\"font-size:2rem; margin-bottom:8px;\">\ud83d\udcd6<\/div>\n        <h4 style=\"font-family:var(--schrift-ueberschrift); font-size:1rem; color:var(--farbe-ueberschrift); margin:0 0 0.5rem;\">M\u00e1s que sobrevivir<\/h4>\n        <p style=\"font-family:var(--schrift-text); font-size:0.8rem; color:var(--farbe-text); line-height:1.6;\">Tu compa\u00f1ero para EM\/SFC<\/p>\n        <a href=\"\/es\/mas-que-sobrevivir-libro\/\" target=\"_blank\" style=\"display:inline-block; background:var(--farbe-button-bg); color:var(--farbe-button-text); font-family:var(--schrift-text); font-size:0.8rem; font-weight:600; padding:10px 22px; border-radius:var(--radius-button); text-decoration:none;\">Al libro<\/a>\n      <\/div>\n    <div id=\"NLBOX\" style=\"background:var(--farbe-karte); border-radius:var(--radius-karte); box-shadow:var(--schatten-karte); padding:1.5rem; margin-top:20px; text-align:center;\"><div style=\"font-size:2rem; margin-bottom:8px;\">\u2709\ufe0f<\/div><h4 style=\"font-family:var(--schrift-ueberschrift); font-size:1rem; color:var(--farbe-ueberschrift); margin:0 0 0.5rem;\">E-book gratis<\/h4><p style=\"font-family:var(--schrift-text); font-size:0.8rem; color:var(--farbe-text); line-height:1.6;\">Enfoques terap\u00e9uticos para la EM\/SFC, resumidos de forma clara. 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