Exhausted, Stuck & Overwhelmed? Could it be FREEZE? Do this.

Sometimes, no matter how much rest we get it never feels like enough. We can be left depleted, hopeless on an endless cycle of stress. If this sounds like you or you find yourself responding to stress by isolating yourself, staying in bed, deferring actions, disassociating, feeling stuck or numbing with substances, food or activities like scrolling or binging Netflix you MAY be living in a freeze state (aka dorsal shutdown.)

Functional freeze is a state in which the body and mind respond to a perceived threat or overwhelming situation by "freezing"—a survival mechanism linked to the autonomic nervous system. This state falls under the fight-flight-freeze response and is often associated with trauma, anxiety, or situations where a person feels powerless. Many who learned to deal through freeze adapted this response in childhood when they were in fact powerless to change a situation. It's an adaptive stress response that means we develop the capacity to disassociate and potentially go to a pleasant place in our mind to distract us from the pain of our reality. This becomes maladaptive when as capable adults we do have agency to defend ourselves or influence our environment and yet can't seem to rouse ourselves to the occasion. Unlike the fight-or-flight response, which mobilizes the body for action, the freeze response immobilizes the individual, rendering them temporarily unable to move, make decisions, or act effectively.

The freeze response may also be implicated in recurring negative behavioral patterns such as consistently choosing abusive partnerships. In freeze we have effectively numbed ourselves to the pain of such relationship trauma we felt in the past and so miss the red flags when we enter into another potentially toxic situation. The solution is to process the suppressed emotions stored in our body or subconscious. In this way we may re-sensitise ourselves to the unpleasant things in our environment. It may seem counter-intuitive to want to experience more sensitivity or unpleasant emotions as a means to regulate our nervous system, however this ultimately develops one’s capacity to make better choices and enjoy more health, fulfilment and happiness in the long run as we are more capable of discerning unhealthy situations, and we may bring up supressed emotions or experiences so they can be fully let go.

Signs a person may be experiencing functional freeze:

1. Feeling Stuck or Unable to Act: The individual may feel physically or mentally paralyzed, unable to take action despite the need to.

2. Sleep Disruption.

3. Exhaustion or burn-out

4. Numbness: Emotional and physical numbness can occur, where the person feels disconnected from their body or emotions.

5. Shallow Breathing or Holding Breath: People in a freeze state might unconsciously hold their breath or breathe very shallowly.

6. Sense of Dissociation: A person might feel detached from reality or as though they are outside of their body, observing events from a distance.

7. Fogginess or Inability to Think Clearly: Cognitive functions may slow down, leading to a sense of mental fog, confusion, or inability to process information.

8. Lack of Eye Contact: The individual may avoid eye contact or have a "glazed over" look, as if their attention is elsewhere.

9. Overwhelming Fear or Anxiety: A deep sense of fear or dread can accompany the freeze, often without the capacity to express or process it.

10. Physical Immobility: In extreme cases, the body may feel heavy, stiff, or completely frozen, preventing movement.

11. Inability to Speak: Someone in a freeze state might struggle to communicate, feeling as though words are "stuck."

    
    

Why It Happens:

The functional freeze response is controlled by the dorsal vagal complex of the parasympathetic nervous system, which can cause a shutdown to conserve energy and protect against harm in the face of perceived danger. This is often seen in trauma survivors who experience overwhelming stress that triggers this deep-rooted survival mechanism.

Understanding functional freeze is important because recognizing it is the first step toward helping individuals move out of this state through therapeutic interventions like somatic therapy, breathwork, or polyvagal therapy, which can help regulate the nervous system.

Somatic therapy

Somatic Therapy is a holistic approach to healing that focuses on the mind-body connection. It integrates traditional talk therapy with physical exercises to release stress, trauma, and stored emotional energy that have been trapped in the body. The word “somatic” comes from the Greek word soma, meaning body, and this type of therapy emphasizes how our bodies hold onto emotional experiences, particularly in cases of trauma, stress, or anxiety.

How Does Somatic Therapy Work?

Somatic therapy recognises that trauma is not just a mental or emotional experience, but also a physiological one. When traumatic or overwhelming events overwhelm our nervous system, causing a person to enter the “freeze” state, Somatic therapy helps to release these frozen patterns by reconnecting individuals to their bodily sensations, allowing the nervous system to regulate and complete its natural responses to stress. Through awareness of body sensations and mindful movement, individuals can release pent-up emotions and trauma, which promotes healing on a deeper level. 

We don't often think of it in this way, however, an emotional experience is a physical experience of the body. Emotions are neuropeptides produced by the hypothalamus and these molecules of emotion circulate through the body and attach themselves to receptor sites in the cell walls throughout the body. To have an emotion is to have a physical experience of a chemical reaction. Having awareness of the ways in which our body is experiencing these feelings allows for their release. Somatic therapy is a powerful tool for healing trauma by addressing how the body stores and processes emotional experiences. It works by helping individuals reconnect with their bodies and release trapped energy or emotions, allowing them to move past states like functional freeze.

Somatic Exercises to Get Out of Functional Freeze

The following simple yet effective somatic exercises can help someone move out of a functional freeze state by connecting with their body and calming their nervous system

1. Grounding Exercise (Tuning into Sensation)

Grounding is an essential somatic practice that helps bring the individual back into their body, breaking the feeling of being stuck or disconnected. It is particularly helpful when feeling dissociated or unable to process emotion.

Instructions:

1. Find a comfortable seated or standing position. Make sure your feet are flat on the ground, and your body is relaxed but supported.

2. Notice your breath. Don’t change it; just observe how your body is breathing. Feel the natural rise and fall of your chest or abdomen.

3. Shift your attention to your feet. Pay attention to how your feet are making contact with the ground. Imagine roots growing from your feet into the earth, connecting you solidly to the ground beneath.

4. Feel the weight of your body. Notice the sensations in your legs, hips, and back. Feel the support of the chair or floor. If standing, gently sway from side to side to feel your body’s balance and weight.

5. Breathe deeply. Take three slow, deep breaths, feeling the connection between your body and the ground. With each exhale, release any tension or stress you notice.

Purpose: This exercise helps calm the nervous system and re-establishes a feeling of safety and connection to the present moment.

2. Shaking Exercise (Releasing Tension)

Shaking is a natural way to release stress and tension from the body. Animals in the wild often shake after a stressful encounter to discharge excess energy. Humans can do the same to reset their nervous system and release trapped trauma.

Instructions:

1. Stand up with your feet shoulder-width apart. Make sure you have enough room to move freely.

2. Begin shaking your arms and legs. Start gently, allowing your arms and legs to shake naturally. Then gradually increase the intensity until your whole body is involved.

3. Shake your entire body. Let your torso, head, and hips get into the movement. There’s no right or wrong way to do this—just let your body move as it wants to.

4. Breathe while shaking. Keep your breath flowing naturally, and pay attention to how the shaking feels in your body.

5. Shake for 1-2 minutes. Then slowly reduce the shaking until you come to a stop. Stand still and notice the sensations in your body. You may feel a release of energy, warmth, or tingling.

Purpose: Shaking helps discharge excess energy from the nervous system and is effective in moving someone out of a functional freeze by releasing the pent-up tension that keeps them stuck.

3. Orienting Exercise (Bringing Awareness to the Environment)

This exercise helps reorient the individual to the present moment by using the senses to scan and connect with the surrounding environment. It is particularly useful for breaking the freeze response and bringing awareness back into the body and mind.

Instructions:

1. Sit or stand in a comfortable position. Relax your body and allow your eyes to gently scan the room or environment around you.

2. Take a deep breath, then begin to notice your surroundings. Look around slowly and let your eyes rest on different objects. Notice colors, shapes, and textures.

3. Engage your other senses. Notice any sounds around you, the temperature of the air, or any smells. Feel the fabric of your clothes against your skin, or the texture of the ground beneath your feet.

4. Shift between noticing your environment and your body. Feel your breath, your heartbeat, or any other internal sensations. Then shift your attention back to the room. Do this back and forth for about 2 minutes.

5. Take a few grounding breaths. After a few minutes of scanning and orienting, take a deep breath, and exhale slowly, noticing if your body feels more present and alive.

Purpose: This exercise brings a person out of dissociation by using their senses to reconnect with their environment and body, helping them feel more present and in control.

Yoga is another good practice that complements somatic therapy and one I recommend. By practicing somatic exercises such as grounding, shaking, and orienting, practitioners can gradually unwind from the stuck patterns in their nervous system and experience greater freedom, relaxation, and emotional balance.

Activating the Vagus Nerve

The Vagus Nerve is the 10th cranial nerve and travels through multiple vital organs and systems, such as the brain, respiratory cardiac and digestive systems. The vagal nerve transports vital information about our health, well-being and safety between these multiple systems. Vagal nerve tone is an important factor in regulating stress. The greater one’s vagal tone the higher one’s resilience to stress. 

Here’s how you can use polyvagal theory principles to shift out of the freeze state:

1. Recognize the State You're In

The first step is awareness. Understanding that you’re in a freeze state allows you to work on activating the parasympathetic (rest and digest) system to promote a sense of safety.

2. Activate the Ventral Vagal System

The ventral vagal branch of the parasympathetic system is responsible for social engagement, connection, and a sense of safety. Engaging this system can help shift you out of freeze. Here are some ways to do this:

• Social Connection: Reach out to a trusted friend, family member, or therapist. Being around people you trust helps activate the ventral vagal system. If direct contact feels too overwhelming, simply imagining a safe person or place can be beneficial.

• Co-regulation: Safe, calm interactions with another person can help regulate your nervous system. This could be through physical contact, a soft conversation, or even eye contact. ( I recommend Tantra for couples)

• Gentle Movement: While intense exercise might trigger the fight-or-flight response, gentle movements like yoga, tai chi, or slow stretching can gradually bring you back to a state of regulation.

  
  

3. Grounding Techniques

Grounding exercises (like those mentioned in the passage on somatic healing) can help bring you back to the present and re-establish a connection between your mind and body through vagal nerve activation.

4. Vagus Nerve Stimulation

Engaging the vagus nerve can move you out of the freeze response. Techniques include:

• Cold water therapy: Splashing your face with cold water or taking a cold shower stimulates the vagus nerve.

• Humming or chanting: These actions create vibrations that stimulate the vagus nerve.

• Gargling: This is another simple way to stimulate the vagus nerve.

  
  

5. Safety and Reassurance

The freeze response often comes from feeling trapped or overwhelmed. Creating an environment where you feel physically and emotionally safe is key to thawing out of this state. This could mean:

• Safe spaces: Being in a space that feels secure and calming.

• Self-soothing practices: Wrapping yourself in a blanket, drinking a warm beverage, or engaging in sensory activities that provide comfort.

  
  

6. Mindful Practices

Practices like meditation, body scanning, and progressive muscle relaxation may help your body re-engage with sensations and start releasing tension. However, if traditional mindfulness feels triggering in a freeze state, start with breathwork or short, simple moments of mindfulness rather than prolonged sessions.

7. Work with a Therapist/Kinesiologist

If the freeze response is chronic or linked to trauma, working with a therapist, especially one trained in somatic experiencing, nervous system regulating or trauma-focused therapies, can help. If you're dealing with significant trauma-related freezing, working with a trained professional can offer deeper and sustained healing.

Breathwork.

Breathwork is another amazing method to assist people to shift out of the freeze response (a common reaction to trauma or stress) by regulating the nervous system. 

Intentional breathwork can stimulate the vagus nerve, helping to move the body from a state of immobility or shutdown back into a more balanced, present state. By controlling and deepening the breath, the body signals to the brain that it is safe, helping to release the tension and energy stored during the freeze state.

There are many different types of breathwork:

Holotropic Breathwork is a type of hyperventilation practiced in a therapeutic setting. Hyperventilation causes the prefrontal cortex to shut down (responsible for self referencing and ego) in this state people can transcend themselves and may have psychedelic or spiritual experiences. It is also used to liberate stuck trauma in the body because it puts the practitioner into a fight/flight state. People don't always completely process a traumatic event. Deliberately accessing the stress response can in some instances allow the practitioner the opportunity to complete this process and release the trauma more effectively. This type of breathwork should only be done with an experienced qualified practitioner. (PS I have recently trained in Breathwork and I am presently putting together specialised events and programs to help my wonderful clients. Watch this space! To be notified about my upcoming breath events and offerings please ensure you are subscribed to my newsletter and following on Ig.)

There are other breath techniques that can be self administered which are great at regulating the nervous system. Breath is unique in that it is controlled by the autonomic nervous system (involuntary or automatic functions of the body including fight/flight/freeze)  but may also be consciously controlled. In this way deep conscious breathing helps to regulate our fight/flight response through our conscious direction. Slow and deep breaths communicate to the body that it is at rest and safe. 

Here are three easy breathwork exercises that can be practiced at home:

1. Box Breathing (Square Breathing)

• Inhale deeply through the nose for 4 counts.

• Hold the breath for 4 counts.

• Exhale through the mouth for 4 counts.

• Hold the breath for another 4 counts.

• Repeat for 5-10 minutes.This practice calms the nervous system and enhances focus.

  
  

2. 4-7-8 Breathing

• Inhale quietly through the nose for 4 counts.

• Hold the breath for 7 counts.

• Exhale slowly and completely through the mouth for 8 counts.

• Repeat for 4 cycles, working up to longer sessions. This helps activate the parasympathetic nervous system, reducing anxiety and grounding the body.

  
  

3. Alternate Nostril Breathing (Nadi Shodhana)

• Close your right nostril with your thumb and inhale deeply through your left nostril.

• Close your left nostril with your ring finger and exhale through the right nostril.

• Inhale through the right nostril, then close it and exhale through the left.

• Repeat for 5-10 minutes. This is said to balance both hemispheres of the brain and bring a calming, grounding effect.

  
  

These techniques can help ease tension, promote relaxation, and gently move the body out of a freeze response by regulating the nervous system.

Please enjoy using these techniques to bring yourself back to life! The world loves and need the real you. The awake, present, engaged, invigorated, fully alive version of you! Please make self care a priority and don’t hesitate to reach out or get support wherever needed. 

Yours in Health and Happiness

E xx 

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