The Freeze trauma response—conserving energy by means of shutting down, disconnecting or disengaging when threat is registered by the brain. 

We can think of this as the “Overstimulated Character,” like Frosty, who relies on pauses to find his way through challenging moments. These “frozen” moments are your body’s way of creating a sense of security by slowing things down, giving you time to find comfort and support in your surroundings.

Understanding the Freeze Response: Protecting Through Pause

When we enter the freeze response, our nervous system essentially “puts on the brakes,” conserving energy by disconnecting from overstimulating surroundings. This response is controlled by the dorsal vagal complex (DVC), a part of the vagus nerve that signals the body to slow down or immobilize in moments of high stress. The brain is flooded with sensory input it can’t process, leading to a feeling of overwhelm that often results in shutting down to regain safety.

Here’s how the freeze response may show up:

• Feeling detached or “zoned out” in overwhelming situations
• Difficulty making decisions or taking action
• Physical signs like muscle stiffness or shallow breathing
• Emotional numbing or a need to withdraw

This response is protective, allowing the brain to process information at its own pace and preventing further overload.

Check out the freeze response tutorial below:

How to Support Your Freeze Response:

When you notice yourself in a freeze state, the goal is to reduce sensory input first, then to gently reconnect with your body, and lastly to reintroduce movement when ready. Here are suggestions:

Reduce Sensory Input: Try wearing sunglasses or a hat to soften the light your visual system is having to integrate. Place noise-canceling headphones on to create a calm, quiet space. Wrap yourself in a cozy blanket or sweater to help your body feel secure and safe.

Pause Breaths: **Please see the video above for the full tutorial

• Sit comfortably
• Inhale through your nose for 4 seconds
• Pause at the top for 2 seconds
• Exhale for 6 seconds
• Pause for 2 seconds
• Repeat 2-4x,  noticing how it feels to empty your exhale fully and release any active energy

Here are some leaving reminders for you…

The freeze response is a powerful reminder that stillness can be transformative. Much like Frosty, who finds peace in the quiet, your freeze response offers a chance to slow down, find clarity, and create an internal calm. This protective state gives your nervous system the space it needs to process emotions and eventually return back to connection.

Remember, there’s no rush. Healing in the freeze response is about embracing your natural need to pause and disconnect. Lean into supportive environments, relationships, and practices that allow you to feel safe, so that, like Frosty, you can melt any uncertainty at your own pace.

Curious to learn more about the other three trauma responses? How we react to stress can change over time or depending on the situation. It’s helpful to understand how to support yourself and recognize when someone else is triggered. Feel free to visit this blog for a summary of each trauma response and practical ways to navigate them.