It is the autonomic nervous system that governs our stress response.
As we navigate both micro and macro stressors in our lives, we must learn to tend to these responses. Our bodies are not meant to live in a constant state of fight, flight, or freeze.
It takes practice to shift from a stress response into a state of rest, recovery, and digestion—the body’s opposing mode. But the more you practice, the more resilient you become.
Recognizing Your Pattern
What does a stress response look like in you?
You might notice:
Clenching your jaw → Fight
Holding your breath → Freeze
Excessive movement or overexercising → Flight
Awareness is the first step. Once you can recognize your pattern, you can begin to shift it.
Ways to Shift Your State
Fight
Bring your attention to areas of tension.
Gently increase the tension for 5 seconds, then release. Repeat five times.
Follow with:
Foam rolling
An Epsom salt bath
Deep breathing
Meditation
Freeze
Try a simple breath pattern:
Inhale for 4
Exhale for 6
Repeat for several minutes.
Breath stimulates the vagus nerve, activating the parasympathetic nervous system—the state where the body can recover, regulate, and restore.
Flight
Slow the mind by organizing your thoughts.
Grab a pen and paper and spend 20 minutes writing about your experience.
Structure it with a beginning, middle, and end.
This helps the body process what it has been trying to outrun.
Your stress response is not the problem—it is a signal.
The work is learning how to listen, respond, and guide your body back to a place of safety.