The Freeze Response of the Vagus Nerve: How to Recognize It and How to Move Through It

My Journey Out of the Freeze Response

At age 18, I experienced for the first time an extended period of feeling trapped in my own body. I felt disconnected from the world and from myself. Everything passed me by and I couldn't truly experience life. When I visited my doctor, my symptoms were labeled as depression. Certain symptoms did indeed align with depression, but alongside feeling listless, there was also a deep, restless energy present in my body that seemed to be stuck. I was completely shut down...

What I now understand better is that I was stuck in the 'freeze response.' In this blog post, I want to share with you what I've learned about this and share some simple exercises to break through the freeze.

What is the Freeze Response?

The freeze response is an ancient defense mechanism that originates from the oldest part of our nervous system, often referred to as the 'reptilian brain.' This response protects us in life-threatening situations by literally 'freezing,' comparable to a deer that 'plays dead' when exhausted from fleeing. In the modern world, however, this response can also occur in non-life-threatening but stressful situations, such as work pressure, conflicts, or overwhelming emotions. Understanding how the freeze state works and how we can break through it helps us better recognize and manage this response, which contributes to restoring balance.

The Role of the Vagus Nerve

The freeze state is closely connected to the vagus nerve, an important nerve that plays a central role in the autonomic nervous system. You can read more about the vagus nerve here. According to polyvagal theory, developed by neurophysiologist Dr. Stephen Porges, our body responds to stress with one of three reactions: fight, flight, or freeze. When the body experiences prolonged stress, the system can shift from fight/flight mode to freeze mode. During freezing, the body stops taking action, muscles tense up, and breathing becomes more shallow. This response, controlled by the vagus nerve, can have negative consequences for our physical and mental health in the long term.

Trauma: How Our Body Responds

Traumas, especially when not fully processed, can have profound effects on both our mind and body. One of the primary responses to traumatic experiences is the 'freeze response,' as mentioned above—a survival mechanism where the body literally freezes in response to overwhelming stress or danger. This response is an instinctive attempt by the nervous system to protect itself when fighting or fleeing isn't possible.

How to Recognize the Freeze State in Yourself

It's important to recognize the signs of a freeze response. Common signals include:

Emotional signals: A sense of flattening or numbness, difficulty experiencing emotions, and feelings of hopelessness.

Physical signals: Stiffness or tension in the body, shallow breathing, and a general absence of energy.

Functional freeze: People in this state can often still perform their daily tasks, but feel emotionally shut off and disconnected from their body and feelings.

By recognizing these symptoms, we can understand that these responses aren't simply 'tired' or 'listless,' but natural responses from our nervous system that need attention and care.

Modern Issues like Depression, Burnout, and Hopelessness

Chronic activation of the freeze state is associated with mental health problems such as depression, burnout, and a general sense of hopelessness. Research published in Frontiers in Psychology (2018) shows that the vagus nerve plays a role in emotional regulation and that reduced vagal tone can contribute to depressive symptoms. Prolonged engagement with the freeze state can deplete our energy and often leads to feeling stuck. In this state, we can feel disconnected from others, ourselves, and life itself, which makes recovery difficult.

Regulating Exercises to Move Out of the Freeze State

Fortunately, there are proven techniques that can help regulate the vagus nerve and help us move out of the freeze state. These exercises focus on activating the parasympathetic response and restoring a sense of safety.

Gentle rocking: Gently rocking the body can send a calming message to the nervous system. By slowly rocking yourself back and forth, for example, you activate the vagus nerve.

Eye movements: Slow, gentle eye movements, such as looking from left to right without moving your head, can help calm the nervous system and reduce tension.

Deep breathing: Breathing deeply and slowly, especially into the belly, directly activates the vagus nerve. Breathe in through the nose and breathe out slowly through the mouth. This helps lower the heart rate and increase the feeling of calm.

Humming: Softly humming or making sounds like 'mmm' or 'om' can stimulate the vagus nerve and help the body relax.

The Role of Yoga in Breaking Through the Freeze

Yoga is a powerful way to release tension and help the body break through the freeze state. By developing body awareness and moving gently, yoga can activate the parasympathetic nervous system, which helps calm the stress response. Some effective postures and techniques include:

Child's Pose (Balasana): This posture can calm the nervous system because it makes it easier to direct the breath toward the belly.

Gentle movements: Movements like soft hip circles or slowly rolling the head help the body and muscles relax.

Deep stretches: Long stretches, such as in Yin Yoga, where you hold a posture for several minutes, can help release built-up (muscle) tension.

Pranayama (breathing exercises): Especially Ujjayi breathing, where you breathe softly through the throat, can activate the vagus nerve and lower the heart rate.

The Importance of Knowledge About the Freeze Response

By learning about polyvagal theory, I now recognize freeze signals in myself better and have learned a number of tools to regulate my nervous system. Awareness and understanding of the freeze state enable us to better deal with stress and emotions. Instead of remaining stuck in feelings of isolation, depression, or burnout, we can learn to activate our vagus nerve and regulate our nervous system. Regular application of breathing exercises, gentle movements, and yoga practices can help us move out of the freeze state and reconnect with ourselves and others.

Experience the Power of Regulation Yourself

Are you curious about what it feels like to bring more rest and regulation to your nervous system? You're warmly welcome to try a yoga class where we work together on relaxation and body awareness. For those who prefer to work individually, I also offer 1-on-1 Balance Sessions. During these sessions, we can specifically address chronic stress-related complaints and develop personal exercises that contribute to a more stable, resilient nervous system.

Warm regards,

Manoek - Studio Tree Of Life