Examples of the Freeze Response

• Physical: A feeling of being “stuck,” immobilized, or tense in a situation.
• Emotional: Overwhelm, dissociation, or a sense of being trapped or powerless.
• Behavioral: Withdrawal, avoiding confrontation, zoning out, or feeling paralyzed in decision-making.

What Happens in the Body?

When the freeze response is activated, the body goes into survival mode, causing several physiological changes:

• Slowed Heart Rate: The heart rate drops to reduce detection and conserve energy.
• Reduced Breathing Rate: Shallow or very slow breathing to minimize the body’s movement and detection.
• Numbness or Tingling: Energy is redirected away from movement, causing sensations of numbness or heaviness.
• Dissociation: A sense of detachment from the body or reality, as though observing the situation from a distance.
• Reduced Awareness: A narrowed focus, making it difficult to think or act clearly.

This immobilization is driven by the parasympathetic nervous system, specifically the dorsal vagal nerve, which slows down body functions to prevent further harm.

Neurological Focus and Inhibition

During the freeze response, the brain shifts into survival mode, suppressing conscious thought to prioritize safety. Logical thinking is reduced as the body prepares for immobilization and the potential of being overlooked by the threat.

Hormonal and Neurological Feedback Loops

• Endorphins Released: The body releases pain-relieving endorphins to numb the experience.
• Cortisol Surges: Cortisol, the stress hormone, rises, leading to confusion, emotional numbness, and reduced awareness.

How to Become Aware of the Freeze Response

• Notice Physical Sensations: Tension, numbness, or heaviness in the body; feeling disconnected from your surroundings.
• Reflect on Immediate Reactions: Do you feel immobilized or unable to act, as though “frozen” in a moment?
• Pay Attention to Thoughts: Are your thoughts racing but unable to focus, or are they “blank,” leaving you unable to make decisions?

Tips for Understanding and Working with the Freeze Response

• Pause and Breathe: Engage in slow, deep breathing to help you ground and reawaken your body’s natural flow.
• Move Slowly: Start with small, deliberate movements, like wiggling fingers or toes, to regain a sense of agency.
• Self-Soothing: Use calming techniques like visualization, progressive muscle relaxation, or gentle touch to feel safer.
• Reconnect to Your Senses: Ground yourself by noticing sensory details, like sounds, textures, or colors around you.
• Reframe the Experience: Understand that freezing is an automatic survival response, not a weakness.
• Seek Support: Talk to someone you trust or consider working with a therapist or coach to process and release stuck energy.

Take the Next Step

Understanding and regulating your nervous system, including the freeze response, helps you feel safer, more grounded, and empowered in your life.

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