First, what is a functional freeze state? A functional freeze state refers to a mental or emotional condition where a person feels stuck, overwhelmed, or paralyzed, often due to stress or trauma. In this state, they might find it hard to take action or make decisions, even when they are still functioning in other areas of life. It’s a form of emotional or psychological inertia where the individual feels trapped and unable to move forward or engage fully with their environment or goals.
Second, when our nervous systems are dysregulated and we’ve gone into a freeze state, it’s good to remember that it can take time. What got you there probably built up over time. So be gentle with yourself.
Here are some ways to help you gently transition out of this freeze state:
🔹Vagus Nerve Activation
Humming or Singing: Engaging your vocal cords by humming or singing can stimulate your vagus nerve, helping your body feel more grounded and safe.
Gargling with Water: This simple action activates the same nerve, promoting relaxation and a return to your natural state.
🔸Cold Water Splash
Splash cold water on your face or use a cold compress. This triggers the diving reflex, which can calm your system and bring you out of the freeze response.
🔹Progressive Muscle Relaxation
Tense and release different muscle groups in your body, starting from your feet and moving upward. This helps reconnect you to your physical sensations and releases stored tension.
🔸Orient to Your Surroundings
Look around the room and mentally note 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This practice grounds you in the present moment, shifting your nervous system from freeze to calm.
🔹Rocking or Swaying
Gently rocking your body can have a calming effect on the nervous system, similar to soothing a baby. This rhythmic movement helps release the tension of being frozen.
🔸Connect with Another Person
A safe and supportive conversation can be grounding. Human connection, whether through eye contact, touch, or simply being in the presence of someone else, helps signal to your body that you are not alone and are safe.
🔹Breathwork
Try the 4-7-8 breathing technique: Inhale for 4 seconds, hold for 7, and exhale for 8. This regulates your nervous system, gradually pulling you out of the freeze state.
Ultimately, remind yourself that you are safe. Connect with people that make you feel safe, focus on your breathing, move your body. You can break the cycle and feel more alive, one small step at a time. 🧘♀️
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