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Understanding the Fight, Flight, Freeze, and Fawn Responses Through Polyvagal Theory: Calming Techniques Backed by Science

Writer's picture: Tricia Mazza, LPCTricia Mazza, LPC

When we experience fear or stress, our bodies instinctively react to protect us. Traditionally, these reactions have been understood as the "fight or flight" response. However, Polyvagal Theory, developed by Dr. Stephen Porges, expands on these responses and introduces two additional reactions—freeze and fawn—and provides insights into how we can return to a calm state.


The Four Trauma Responses

  1. Fight Response: This is when we feel the need to confront or combat a threat. The body’s sympathetic nervous system is activated, increasing heart rate, blood pressure, and adrenaline. This response prepares us to defend ourselves physically, often seen in moments of anger or frustration.

  2. Flight Response: When faced with danger, the body may also prepare to flee. The flight response is marked by an urge to escape, to remove oneself from a threatening situation. Physiologically, the body experiences a rush of energy, and we may feel a heightened sense of urgency to run or hide.

  3. Freeze Response: When neither fighting nor fleeing is possible, the freeze response may kick in. This response is part of the parasympathetic nervous system and can result in a feeling of numbness or paralysis. The body goes into a state of immobility, often seen in moments of extreme fear or when the body believes it’s unable to protect itself.

  4. Fawn Response: This response is characterized by people-pleasing behaviors, where the individual tries to appease or placate a perceived threat. Instead of fighting, fleeing, or freezing, a person might try to “fawn” or blend in with the situation, avoiding conflict by seeking approval or compliance.


Polyvagal Theory and the Autonomic Nervous System

Polyvagal Theory suggests that these responses are governed by the autonomic nervous system (ANS), specifically the vagus nerve, which regulates physiological states of arousal. The theory posits that our ANS operates on a continuum from safety to danger, and the body shifts between states of calm and activation based on perceived threats.


The theory also highlights a “social engagement system,” which is linked to the vagus nerve and enables us to interact calmly and connect with others when we feel safe. The key to returning to a state of calm, according to Polyvagal Theory, lies in engaging this social system.


Vagal Tone and Emotion Regulation

Research supports the importance of the vagus nerve in regulating emotions and returning to a calm state. A study by Porges (2007), who introduced Polyvagal Theory, found that “higher vagal tone, which indicates greater parasympathetic regulation, is associated with better emotion regulation and fewer symptoms of anxiety and stress.” The study highlights how the vagus nerve helps us return to a balanced state by supporting emotional regulation, social connection, and physiological calm.


Returning to Calm: Techniques for Regulation

  1. Deep Breathing: Slow, diaphragmatic breathing can activate the vagus nerve, signaling safety and helping to shift the body from a state of high arousal back into calm. Breathing deeply can reduce the intensity of fight, flight, or freeze responses.

  2. Vagus Nerve Stimulation: Engaging in activities that stimulate the vagus nerve, such as humming, singing, or gentle touch, can activate the parasympathetic system and help calm the body.

  3. Grounding Techniques: Focusing on the present moment, such as feeling your feet on the ground or noticing your surroundings, can help you shift from a state of threat-induced arousal back to safety.

  4. Social Connection: Reaching out to others when you feel anxious or overwhelmed is one of the most effective ways to reset your nervous system. Engaging in a calm, supportive conversation or simply being around others can activate the social engagement system, signaling safety.


The more we understand the fight, flight, freeze, and fawn responses through the lens of Polyvagal Theory, the more we gain valuable insight into how our bodies react to stress. By using calming techniques and fostering social connections, we can return to a state of calm and reestablish balance in our nervous system. To learn more about ways you can learn to self-soothe in practical ways, and receive support along the way, book an appointment with us. We serve locally in the Richmond area and throughout the state of Virginia.



Learn more about how we become so dysregulated, and how we can find our way back to calm.

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