Fight, flight and freeze: How mindful breathing can help to calm and reconnect you, to you.

Many people have an awareness of the the fight, flight and freeze response, but what is it and how can it be calmed?

Fight, flight and freeze are the three physical responses that occur naturally (and often without our awareness) during times of stress, fear, or danger. It’s roots derive from our ancestors, who were often faced with physical dangers. For example, being attacked by a sabretooth tiger, whilst searching for food. The body learnt that it needed to respond by fighting the tiger, running in the oppositive direction or by playing dead. It is the body’s internal response to recognising a threat and responding in a way that will keep us safe and maintain our survival. However, in the modern world, threats look a little different and therefore our reactions can sometimes feel disproportionate or perhaps not in-keeping with the challenge we are presented with. This internal system is however our friend and when brought to our awareness, can be soothed.

So what does fight, flight and freeze look like and what happens in our body when we are in these states?

Carolyn Spring, an author, researcher and survivor of trauma and abuse, illustrates these body responses using a traffic light system. Let me explain…

Green – The body is calm, there is no apparent threat, stressor or danger. Our heart rate and blood pressure are normal and we have an ability to focus, socialise and engage with others.

Amber (fight or flight) – A threat or danger has been recognised. This might be the psychological stress of a job interview or a difficult conversation with a work colleague. Or a more pressing physical threat, such as being followed by a stranger, or a partner becoming physically violent towards you. Our heart rate and blood pressure increase, drawing blood away from our central organs and pushing it towards our extremities such as our legs and arms. We have an increased awareness of our environment, often feeling overwhelmed or overstimulated by noise. Within fight or flight, we are getting ready to act. We are gearing ourselves up to engage with the stressor or danger (e.g. confront the person following us), or literally run away.

Red (freeze) – The danger or threat is so big and often so chronic (reoccurring), that we shut down. Our heart rate and blood pressure decreases. We feel sleepy or floppy and our face might lack expression. We are unable to listen or engage in socialising. This is the response that is often associated with Dissociative Identity Disorder, (DID) and can occur as a response to significant trauma.

Of course, simple mindful breathing techniques are not going to help in real circumstances of danger or threat. Within those situations, we need our body to respond instinctively and protectively. However, mindful breathing can support during times in which our body is disproportionately reacting to a threat or stressor which is manageable and non-life threatening. It can allow us the opportunity to focus and activate our rational mind. To send a signal to the brain that our life is not being threatened, we are safe and we don’t need to panic. Slowing our breath physically reduces the stress hormone Cortisol in our bodies, allowing us the ability to pause, reframe our perception and manage our response and behaviour.

3 Helpful breathing techniques

Extended Exhale - This technique is great for when you are in your amber state! Your feeling anxious, stressed, restless and overwhelmed. Inhale deeply through your nose, filling your belly with air for 4 seconds. Exhale slowly through your mouth for 6 seconds, as if you’re blowing out a candle. Repeat the cycle.

Box Breathing – This technique is perfect preparation for important moments like interviews, presentations, or having tough conversations. Inhale slowly through your nose for 4 seconds, hold the breath for 4 seconds, slowly exhale for 4 seconds, pause again for 4 seconds before starting the cycle again.

Equal Breathing – This technique is great for calming nerves and bringing the mind back to the present. Inhale deeply through your nose for 4 seconds, filling your belly with air. Pause and hold the breath for 2 seconds. Exhale slowly for 4 seconds, before starting the cycle again. Taking equal breaths (inhales and exhales), moves the diaphragm in a rhythmic manner, creating a balancing effect on the body that helps the body feel more relaxed and focused.

Keen to explore more? Counselling can help in enhancing your awareness of circumstances and situations which might make you react from a fight, flight or freeze response and learn strategies for doing things differently.

Click on my ‘contact’ page to make arrangement’s for a free 15-minute introductory call.