Feeling stuck?

Unstick yourself with rhythmic movement

I’m an Author and somatic movement educator, my clients call me “the nervous system whisperer." I specialise in helping clients overcome burnout, anxiety, and trauma-related issues with The Soothe Programme.

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Hello, I’m back after taking out a little time to recalibrate. How have you been? As you might know I have been retracting to look after myself. I’ve been tending to myself and ready for the next adventures ahead.

I’ve been thinking about feeling frozen with inaction when you have too many things to do and you don’t know where to start. I’m seeing it in clients of late. Let’s delve into the freeze response…

The Freeze Response: Understanding and Overcoming a Primal Survival Mechanism

When faced with a threatening situation, our bodies are hardwired to react in three instinctive ways: fight, flight, or freeze. While the first two responses are well-known, the freeze response is often misunderstood, despite being just as crucial to our survival. This article explores what the freeze response is, why it is an adaptive survival strategy, and how to move beyond it when it no longer serves us.

What Is the Freeze Response?

The freeze response is an involuntary reaction that occurs when we perceive danger but neither fighting nor fleeing seems like a viable option. This reaction is characterized by a sudden halt in movement, a numbing of emotions, and a feeling of being "stuck" or immobilized. In essence, the body enters a state of high alert while conserving energy, making us less detectable to predators.

Neuroscientific research shows that the freeze response is mediated by the parasympathetic nervous system, particularly involving the dorsal vagal complex. When activated, this system slows down the heart rate, decreases blood pressure, and creates a sense of physical and emotional numbness, all of which can help us survive in situations where movement could attract further danger (Levine, 2010).

Why Is the Freeze Response a Survival Strategy?

In the wild, many animals rely on the freeze response to avoid predators. By staying perfectly still, they reduce the likelihood of being seen or provoke the predator’s attack. This same mechanism is deeply embedded in our human biology. Historically, our ancestors might have used the freeze response to remain unnoticed by a predator or an enemy. Even today, in the face of overwhelming danger, freezing can buy us crucial time to assess the situation or make a plan.

For instance, a person who is suddenly confronted by a potential assailant might freeze, giving them a moment to process what is happening and consider their next move. Similarly, someone in a traumatic situation, like a car accident, might freeze as a way to protect themselves from immediate emotional overload.

How to Move Beyond the Freeze Response

While the freeze response can be life-saving in certain situations, it can also be debilitating when it occurs in less threatening contexts or when it persists after the danger has passed. Many people experience the freeze response in stressful situations like public speaking or during intense personal conflicts, where freezing can prevent them from effectively addressing the issue at hand. Sitting down in the same position all day mimics the freeze response, your body sends messages to your nervous system that you are in an alarm state, our sedentary lifestyles are not conducive to resilience.

Overcoming the freeze response often involves gradually re-engaging the body and mind. Grounding techniques, such as focusing on sensory experiences (like the feeling of your feet on the ground or the sound of your breath), can help you reconnect with the present moment. Physical movement, no matter how small, can also signal to your nervous system that it's safe to "unfreeze" and move forward.

Somatic approaches, which focus on releasing stored tension in the body, have shown promise in helping individuals move beyond the freeze response. Research has demonstrated that by allowing the body to complete the self-protective responses it began during the freeze, individuals can reduce symptoms of trauma and regain a sense of agency

Embracing and Evolving Past the Freeze Response

The freeze response is a powerful survival mechanism rooted in our biology. It has kept our species alive for millennia, yet in our modern world, it can sometimes do more harm than good. By understanding this response and learning how to move beyond it, we can navigate life’s challenges more effectively, reclaiming our ability to respond actively and mindfully rather than becoming immobilised by fear.

My book gives you lessons to discharge the stress from your body. Buy your copy here.

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Here’s where I am teaching in September, please join me on one or all of these dates:

Saturday 7th September - The FT Festival at Kenwood House

Saturday 14th September - The Soothe Day Retreat, London

Tuesday 17th September - The Soothe Workshop 2 pm - 5.30 pm Hampshire

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For paid subscribers I’m filming some juicy movement lessons, enjoy this week’s below.

Thank you for reading.

Stay human,

Nahid x