When You Hit Freeze, Fight, or Flight — Start Here!

We’ve all been there: the tightness in your throat, the knot in your stomach, the sense of paralysis when everything suddenly feels too much. This is the language of an overwhelmed nervous system. In this article, Brita, founder of Sacred Embodiment, shares gentle guidance for those moments of freeze, fight, or flight,  offering simple practices to help you reconnect with your body, regulate your state, and return to balance.

We all have moments when our system gets overwhelmed. A trigger - at work, at home, or seemingly out of nowhere - can flood us with intense physical reactions. Maybe your chest tightens, your thoughts start to race, or you go completely numb. Maybe you trip over your own feet or can’t remember what you did just an hour ago. That is not failure but your nervous system speaking, doing its best to protect you.

So what can you do when you hit freeze, fight, or flight?First and foremost: be kind to yourself. The simple act of noticing what is happening is already a powerful step. You don’t need to dive into spiritual rituals or master complex techniques. Just start small. Start human. Start with awareness.

If you can, try one of these practices:

• Take off your shoes and feel your feet on the ground. Notice how they connect with the earth: stable and rooted.

• Breathe. Three slow, intentional breaths. Let each one soften you a little more.

• Place a hand on your heart and pause. Just feel.

• Sit with someone you trust and share what’s on your mind.

• Move your body gently: stretch, walk, sway, or rock. Let movement create space.

• Step outside or tend to a plant. Even a moment with nature (a leaf, a breeze, a balcony) can shift your state.

A gentle reminder:You might initially feel resistance to these practices, and that is completely normal. Sometimes even the simplest acts of care can feel out of reach, especially when your system is overwhelmed. That resistance isn’t a failure; it is part of your body’s protection. It is quietly asking, “Is it really safe to soften right now?”

If that comes up, pause. Breathe. There is no rush. You can jot down what you’re experiencing, even on a post-it. Or just sit with the intention. Even thinking about these practices begins to open a door inside you.

Why does this matter?Because understanding your nervous system changes everything. It shifts you from reacting on autopilot to responding with awareness. It loosens the grip of self-blame and makes space for self-compassion. What once felt like “too much” begins to make sense because your body isn’t broken. It has been protecting you, all along.

This is where the journey begins: not fixing yourself, but finally listening.

Want to Learn How to Shift Out of Freeze or Fight/Flight?

You don’t have to figure it out alone. Book one of our Courses or work with Brita in a 1:1 Nervous System Consultation to begin the journey back to balance.