what is functional freeze & how to overcome it
audio time: 15 minutes | read time: 9 minutes
disclaimer: This is not medical advice. This is intended to educate, inspire and support you in your self healing journey. Speak to your medical professional. Some content might be sensitive; I invite you to practice self-harmonizing.
The muffled voice of your partner becomes clearer as they repeat their question for the second, or likely third time.
You’ve been feeling more disconnected and distant lately…
From your partner and family, from your body, from your motivation, from your joy.
You’re becoming more forgetful and just plain blah.
This is a far too common experience of Functional Freeze.
what is freeze?
Freeze or functional freeze is an instinctual reaction of the nervous system to overwhelming stressor(s).
It is not the first nervous system reaction, it is recruited after fight/flight doesn’t work.
If you are not able to move through the stressor with the mobilizing energy of the sympathetic nervous system (fight/flight) and return to baseline, then the body starts to immobilize with freeze, then eventually Shutdown.
It does this through the dorsal vagal branch of the vagus nerve. The body produces opioids to numb and protect you from the threat you couldn’t escape.
signs you’re in freeze
Freeze is often explained as the “deer in the headlights”. It can show up as:
rigid muscles, physical pain and tension
rapid, shallow breathing
elevated heart rate
stillness but feeling tension inside
feeling hyperalert but not moving, unable to take action
endlessly doing but never progressing (perfectionism)
constipation, digestive organs not moving
unable to make decisions
poor listening skills
flaky, not present, unable to follow through or keep commitments
feeling numb, unmotivated, hopeless or helpless
poor memory, not present so can’t recall later
engaging in patterns to numb or avoid (drinking, watching TV, online shopping, food, drugs, etc.)
feeling stuck in thoughts, habits, behaviors, etc.
how to overcome freeze:
Begin by focusing on the first two steps of my 4-step stress healing process
Recognize what you’re experiencing:
Notice how you’re stuck in freeze; how does it show up in your body? In your mind/thoughts? In your mood/emotions?
This might feel very overwhelming (like a flood of feeling), or you might not feel much of anything (still numb), either way make this a short but consistent practice — 10 seconds 2x per day and expand from there
Understand that freeze isn’t a problem to be solved, it is an essential protective part of your survival and nervous system… it’s a good thing! If you are stuck in freeze, have compassion for yourself
Notice where you are at, appreciate that it helped you, and decide that now it’s possible to expand
Relish in safety:
Prioritize things that make you feel safe, the ultimate goal of the nervous system is safety & survival of self & species
Could be things like orienting, restorative yoga, legs up the wall, eating consistent nutrient dense meals (real food), time outside in the sunshine/grounding, certain people, adequate sleep, taking a bath, reducing toxins in your home, this list is infinite
legs up the wall restorative yoga pose helps establish safety and calm the nervous system
body parts to work with in freeze
This is probably the order of body parts I’d recommend you begin exploring to come out of freeze. However, everyone is different; if you’d like specific support in your unique healing journey, consider 1:1 somatic coaching.
Eyes — begin to see a new possibilities for yourself
Neck — begin to open up to wider options of perspective and choice
Hands – support how you make contact with the world
Feet — support how you take steps in the right direction
Posture – opening yourself up to the world, stand tall in your ability to make decisions and take action
Breathing muscles – claiming your right to take up space and take in life itself
somatic practices to explore for freeze
Again, this is probably the order of somatic practices I’d recommend. However, everyone is different; if you’d like specific support in your unique healing journey, consider 1:1 somatic coaching.
Orienting – most simple and straightforward: orienting is the practice of noticing. In freeze, you are disconnected, not present because the present is too overwhelming because the stressors are constant, unrelenting and inescapable, so become present, become aware of details: feeling the floor, looking at a tree, watching the sunset, drinking tea, etc. even 30 seconds 2x a day can make a real different.
try this short somatic practice of orienting with me
Basic Exercise – this somatic practice from Stanley Rosenberg works with eyes, posture and fascia. Once you learn this exercise it’ll take you just 2 minutes on your own, sprinkle this somatic practice generously into your week: watch the guided practice here
Joint mobilization – another simple and straightforward somatic practice that slowly, gently, safely mobilizes different parts of the body to get unstuck. try this guided practice a couple of times, and feel free to make it yours
Restorative yoga – cannot emphasize safety enough! try one of these 6 restorative yoga postures.
Myofascial Release (MFR) – probably the most overlooked stress healing technique. It’s likely my favorite because of the primary importance of fascia to the nervous system (fascia is the richest sensory organ) but also the wide ranging benefits of MFR as well. MFR is more vague and complex, there are probably a thousand MFR techniques. I consider the Basic Exercise, Joint mobilization, tapping/EFT different types of MFR as well as using foam rollers or MFR balls.
Singing and chanting – to tone the vagus nerve, explore: my favorite vagus nerve stimulator, also includes a playlist to chant to!
other tips for freeze
“You just can’t hurry the nervous system into feeling safe.” - Dr. Ruth BuczynskiGo slow!
Focus on micromovements (not big, vigorous movements)
Stay consistent, do 5-10 minutes, 1 or 2x per day
Find an accountability partner, support and connection is essential in social engagement
How does freeze show up for you? What somatic practices are you working with to support your nervous system health & harmony?
infinite love,
Stephanie
