Fight, Flight and Freeze

neurosciencepsychologywellbeingmental healthnervous system regulationpolyvagal theory

18 Feb

When we’re faced with a life-threatening or dangerous situation it makes sense for our body’s automated systems to kick in and take over.

Imagine you’re in the middle of a forest, and you meet a wolf. Stoping to intellectually evaluate how safe you are, and how likely the wolf is to attack, isn’t anywhere near as effective as an autonomic (meaning involuntary or unconscious) fight-or-flight response that primes you to defend yourself, or to get as far away from the danger as possible.

Our brains haven’t changed much in the last 200,000 years

The human brain and our responses to perceived danger haven’t changed much in the last 200,000 years. While our automatic responses keep us safe from real-life threat, they can also kick in when we perceive a threat cognitively.

A great example of this in my own life is when I gave a talk at a conference in front of a large group. Throughout the talk my heart rate was high, I had to consciously slow my breathing, and I could feel adrenalin running through my system. My body was ready to run, even though I wasn’t in any real danger.

The body’s autonomic responses can feel overwhelming, but there are plenty of tools that you can use to activate your parasympathetic nervous system, and bring your body back to its resting state.

Here are a few of my favourite ways to self-soothe, self-regulate and calm my nervous system. If you’d like to find out more about the nervous system and practice these techniques and learn others, check out my rest and digest workshop.

A grounding technique

Where ever you are, stop to notice your connection with the ground. Whether that’s your feet and their connection to the earth, or your body’s connection to the chair that you’re sitting on. Really notice the feeling of solid earth underneath you, supporting you. Your feet or body pressing downwards, and the ground or chair meeting you with the same pressure. Do this for at least five minutes.

Diaphragmatic Breathing

Slowing your breathing can trigger a parasympathetic nervous system’s response. Place your hands on the sides of your belly, and imagine you’re breathing into the bottom of your belly, with the intention of expanding your lower torso. Breathe in for 4 and out for 6. The longer, slower out-breath will calm your nervous system.