In our fast-paced world, many of us are walking around in a state that trauma experts call the “chronic functional freeze response.” While we may appear productive on the outside, our nervous systems are stuck in a protective pattern that originated from past experiences that were never fully processed. Let’s explore this vital yet often overlooked aspect of our health and well-being.

What is the Chronic Functional Freeze Response?

The freeze response is a primitive survival mechanism, much like fight-or-flight, but instead of activating us, it immobilizes us. When this state becomes chronic, it creates a background pattern in our nervous system that affects everything from our daily energy levels to our long-term health[^1]. Research by Dr. Stephen Porges, developer of the Polyvagal Theory, shows that this immobilization response is mediated by the dorsal vagal system, the most primitive branch of our vagus nerve[^2].

The Society That Keeps Us Frozen

Our culture’s common responses to distress – “Just push through,” “You’re fine,” “Get over it” – actually reinforce this freeze state. When we’re told to ignore our body’s signals and keep going, we prevent the natural resolution of stored stress and trauma. This cultural narrative directly conflicts with our biological need to process and release stored tension and trauma from our bodies. Dr. Peter Levine’s research demonstrates that animals in the wild naturally complete their freeze response through physical discharge, while humans often suppress this crucial process[^3].

How Freeze Shows Up in Your Body and Life

The chronic functional freeze can manifest in two primary ways:

• Constant fight-or-flight activation: anxiety, racing thoughts, difficulty relaxing
• Shutdown mode: fatigue, brain fog, feeling disconnected or numb

Many people oscillate between these states in what’s known as “crash and burn” cycles – periods of intense activity followed by complete exhaustion. Studies show that chronic stress can lead to dysregulation of the hypothalamic-pituitary-adrenal (HPA) axis, affecting our ability to maintain healthy stress responses[^4]. Unlike a healthy nervous system that naturally returns to a calm, balanced state (parasympathetic dominance), those stuck in chronic freeze struggle to find this baseline.

The High-Functioning Freeze

Surprisingly, many high-achieving individuals operate from a freeze state. Research by Dr. Gabor Maté highlights how high-functioning individuals often mask trauma responses through excessive work and achievement[^5]. Key signs include:

• Perfectionism and inability to celebrate achievements
• Constant need to prove worth through productivity
• Difficulty relaxing or “doing nothing”
• Physical symptoms like tight muscles, shallow breathing, or digestive issues
• Mental patterns of “never enough” driving constant activity

These individuals often push through life from a place of perceived inadequacy rather than flowing from a state of regulated, creative energy.

Women, Freeze Response, and Modern Health Challenges

Women are particularly affected by chronic functional freeze, which may explain the higher rates of certain health conditions among women. Research indicates that women are more likely to develop autoimmune conditions, with stress being a significant trigger[^6]. Common manifestations include:

• Chronic fatigue and burnout
• Autoimmune conditions
• Hormonal imbalances
• Anxiety and depression
• Digestive issues
• Sleep disturbances

The constant stress of maintaining productivity while in a freeze state can lead to elevated cortisol levels, disrupted hormones, and compromised immune function, as demonstrated in studies on the impact of chronic stress on women’s health[^7].

Breaking Free: Simple Steps to Release the Freeze

The key to addressing chronic functional freeze lies in somatic (body-based) practices that create safety and regulation in the nervous system. Research on somatic experiencing and other body-based approaches shows significant effectiveness in addressing trauma and chronic stress[^8]. Here are five powerful approaches to begin with:

1. Mindful Body Scanning: Daily practice of bringing gentle awareness to different parts of your body, noticing sensations without judgment.
2. Rhythmic Movement: Simple, repetitive movements like rocking, swaying, or gentle bouncing that help the nervous system find its natural rhythm.
3. Conscious Breathing: Practices that emphasize longer exhales to activate the parasympathetic nervous system.
4. Grounding Exercises: Direct contact with the earth, weighted blankets, or simply feeling your feet on the floor to create physical safety.
5. Vocal Toning: Using your voice with simple sounds to vibrate and release tension in the body.

The key is consistency rather than intensity. Start small, perhaps with just 5 minutes daily, and gradually build your capacity for regulation.

Moving Forward: From Freeze to Flow

Creating lasting change requires ongoing support and guidance. Here’s how you can continue this journey:

• Join our monthly Somatic Nervous System Reset classes where we explore these practices in a supportive community
• Experience personalized guidance through 1:1 sessions to address your specific patterns
• Stay informed with our newsletter featuring nervous system regulation, women’s health + hormones.

Ready to move from freeze to flow? Take the first step by signing up below. Your body knows the way to healing – sometimes it just needs a little help remembering.

References:

[^1]: Van der Kolk, B. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma.
[^2]: Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-regulation.
[^3]: Levine, P. A. (2010). In an Unspoken Voice: How the Body Releases Trauma and Restores Goodness.
[^4]: McEwen, B. S. (2017). “Neurobiological and Systemic Effects of Chronic Stress.” Chronic Stress.
[^5]: Maté, G. (2003). When the Body Says No: Understanding the Stress-Disease Connection.
[^6]: Autoimmune Institute (2020). “Why Women Are More Likely to Have Autoimmune Disease.”
[^7]: Cohen, S., et al. (2012). “Chronic stress, glucocorticoid receptor resistance, inflammation, and disease risk.” PNAS.
[^8]: Payne, P., et al. (2015). “Somatic experiencing: using interoception and proprioception as core elements of trauma therapy.” Frontiers in Psychology.