Breathe Through It: Using Breathwork to Navigate Fight, Flight, and Freeze

Our bodies are amazing, wired for survival with instinctive responses like fight, flight, and freeze. These states can feel overwhelming—heart racing, muscles tensing, or that immobilizing numbness—but they’re part of our natural, built-in systems designed to protect us. The key isn’t to avoid them but to *slide through* them with grace and calm.

The secret? Your breath.

Here’s how to use intentional breathwork to reset your body and mind, making those tough moments a little smoother.

The Natural Cycle of Fight, Flight, and Freeze

Let’s start with some self-compassion. These responses aren’t flaws—they’re your body’s way of keeping you safe. But the aftereffects can leave you feeling stuck or drained. That’s where mindful breathing can help.

Breathing is unique because it’s both automatic *and* something you can control. By using it intentionally, you can send calming signals to your nervous system, turning panic into peace.

Two Breathwork Patterns for Balance

1. Exhale, Hold, Inhale: For Calming and Grounding
This pattern works beautifully when you’re feeling overwhelmed or jittery. Here’s how to do it:

• Exhale deeply, releasing tension.
• Hold your breath at the bottom for a few seconds.
• Slowly inhale, filling your lungs with calm, steady air.

This cycle slows your heart rate and anchors you in the present moment. It’s like pressing “pause” on the chaos.

2. Inhale, Hold, Exhale: For Energy and Focus
When freeze takes over and you feel stuck or drained, this pattern gently revives your energy:

• Inhale deeply and fully, expanding your chest and belly.
• Hold your breath at the top for a few seconds.
• Exhale slowly and completely, releasing tension as you go.

This energizes you without adding stress—a perfect antidote to that heavy, frozen feeling.

Why Breathwork Works

Breathing directly interacts with your nervous system, acting as a bridge between the automatic “fight, flight, freeze” response and your conscious mind. These patterns:

• Lower cortisol (stress hormone) levels.
• Activate the vagus nerve, promoting relaxation.
• Help you regain a sense of control.

Integrating Breathwork into Your Day

1. Practice When You’re Calm

Like any skill, breathwork is easiest to use under pressure when you’ve practiced it beforehand. Take a few moments in your day to explore these patterns, even when life feels steady.

2. Use Visual Cues

Imagine your breath like ocean waves: exhaling feels like the tide pulling away, inhaling like a fresh wave rolling in. This imagery can make the process feel natural and soothing.

3. Pair It with Movement

Simple stretches or shaking out your hands can amplify the effects, helping your body process and release built-up tension.

Remember: You’re Wired for Resilience

Fight, flight, and freeze aren’t your enemies; they’re your allies, even when they feel uncomfortable. By leaning into your breath, you’re not just managing the moment—you’re training your body and mind to recover faster, slide through the cycle, and emerge stronger.

Try these breathwork patterns the next time life feels intense, and remind yourself: every exhale is a chance to let go, and every inhale is a chance to begin again.