Understand the Four Trauma Responses

When faced with stress or trauma, our bodies instinctively respond in one of several ways. These responses have evolved over millennia, originally serving to protect our ancestors from physical threats. In our modern world, though, these responses can sometimes manifest in situations that don't require a physical reaction, like a demanding email from a boss or a tense conversation with a loved one.

Understanding these responses – fight, flight, fawn, and freeze is essential. As a Somatic Coach, I work closely with women, integrating somatic therapy and breathwork to navigate these responses healthily and holistically. Let's delve deeper into each of them:

Fight:

This response manifests as a confrontation. When threatened, some of us might become aggressive, whether that aggression is physical or verbal. It's the body's way of saying, "I'm ready to tackle this threat head-on."

Somatic Therapy Tip: Grounding exercises can be especially effective here. Feel your feet on the floor, press your palms together, and notice your environment. Engage your senses to remind yourself that you're safe.

Breathwork Exercise: Slow, deep breaths in and out can help calm the adrenaline rush. Try inhaling for a count of four, holding for four, and exhaling for four.

Flight:

This is the impulse to run away from the threat. It's not just about physically running; it could be about evading a difficult situation or avoiding conflict.

Somatic Therapy Tip: Movement exercises, like shaking out your limbs, can help release that pent-up energy.

Breathwork Exercise: Fast, short breaths can help expel excess energy. Try breathing in and out quickly through your nose for ten breaths, then take a long, deep breath, and exhale slowly.

Fawn:

A lesser-known response, fawning is about appeasing or pleasing the threat in hopes of neutralizing it. It's a survival tactic based on the idea that "if I'm useful or agreeable, I won't be harmed."

Somatic Therapy Tip: Engage in self-soothing practices. Rubbing your arms, hugging yourself, or placing a hand over your heart can help provide comfort.

Breathwork Exercise: Box breathing can be very grounding. Breathe in for four counts, hold for four, exhale for four, and hold again for four. Repeat this several times.

Freeze:

Just like an animal playing dead, freezing is the body's way of becoming "invisible" in hopes the threat will pass. It's a state of paralysis, where one feels trapped and unable to act.

Somatic Therapy Tip: Gentle stretches can help 'thaw' the freeze. Focus on gentle movements, like rolling your shoulders or slowly turning your head from side to side.

Breathwork Exercise: Progressive relaxation breaths can help. Inhale tension, imagining it as a color, and exhale relaxation, visualizing a different soothing color.

Make Breathwork and Somatic Therapy a Daily Routine

Incorporating somatic therapy and breathwork into your daily routine can be a game-changer, especially for those who frequently fall into these trauma response patterns. Recognizing these patterns is the first step. With practice, patience, and self-awareness, you can navigate them empoweringly, fostering a life of calm, resilience, and purpose.