If you feel like you can’t do any of the tasks on your to do list and don’t feel rested after hours of rest, you could be experiencing a nervous system response called functional freeze.
I invite you to join me in this blog post as I explain what this means, symptoms you might face, and dive into ways you can explore yoga for functional freeze.
What Is Functional Freeze?
You may be familiar with the freeze response when you’re experiencing danger. It’s your body’s way of protecting against a threat by limiting your movement. Many think of a deer in headlights when they think of the freeze response.
Functional freeze is different because you can still operate in day-to-day life, but you’re still experiencing the effects of this freeze response.
The important piece to remember is it’s not your fault if you’re stuck in a freeze response. Your body decided on the best course of action for you. You’re not lazy, crazy, or broken, and you can find relief from your symptoms.
Symptoms Of Functional Freeze
Here are a few symptoms you may experience while in a functional freeze state. You may experience all some, or none of these symptoms.
Emotional Symptoms
Psychology Today explores common symptoms of someone in a freeze state:
- Panic attacks
- Obsessive compulsive behaviors
- Anxiety
Here are other symptoms you may experience:
- Avoidance behaviors (especially social situations or difficult tasks)
- Procrastination
- Perfectionism. This is a form of procrastination because nothing will ever be 100% perfect, causing you to put off certain tasks.
- Feeling disconnected or “empty”
Physical Symptoms
Here are a few physical symptoms sourced from PubMed Central
- Muscle tension
- Shallow breathing
- Feeling stuck or unable to move
What To Do If You’re In Functional Freeze
I understand how difficult it can be to view your symptoms as something your body decides as helpful. It doesn’t understand daily life, work, stress, and other obligations.
While in a freeze response, one of the most important things you can give yourself is grace and compassion.
The more you listen and acknowledge your symptoms, the sooner you can discover techniques to return to a neutral state. I also invite you to explore support options that speak to you for the best courses of action.
While there are several techniques to ease yourself out of this state, a simple and accessible practice is to explore yoga for functional freeze.
Yoga For Functional Freeze: 4 Quick Techniques
Yoga is a mindfulness-based practice, meaning it focuses on returning to the present. This is important because when you become stuck in a nervous system response, it’s because your body feels there is danger.
If there isn’t any danger, but a reminder of one, your body will still react as if there is a threat. In order to communicate safety to your body, you can use techniques that signal safety and presence.
Yoga is especially beneficial for those who feel they can’t “logic” their way into feeling safe. This could mean saying to yourself, “I’m safe,” but you still feel the symptoms listed earlier.
Working with your body removes the need to use logic, and instead, you focus on feeling.
Techniques For Functional Freeze:
Grounding
Grounding is an accessible way to root into your center and become present. Yoga incorporates grounding into many of its practices, including yoga poses. Here are a few that are especially grounding:
- Child’s pose
- Legs up the wall
- Savasana
Breathwork
Breathwork, or pranayama, are specific exercises using your breath. There are many styles and techniques, but one of the simplest exercises to begin with is diaphragmatic breathing.
Diaphragmatic Breath Exercise:
- Begin in any shape that brings you comfort
- As you’re ready, I invite you to inhale through your nose or mouth, and send your breath into your belly. You’ll know you’re breathing into this area because your belly will rise more than your shoulders.
- When it feels right for you, gently exhale through your nose or mouth. You might draw your navel to your spine to exhale more air.
- Repeat this as much as you choose.
Tip: Long and slow breaths promote rest and safety to your body, while short and quick promotes energy. I recommend using slow breaths for this practice.
Many people in functional freeze may also be trauma survivors, and many breathwork exercises ask you to hold your breath. Trauma-informed yoga does not include any breath retention exercises because it may be more activating than soothing.
Gentle Movement And Poses For Tension Release
It’s beneficial to incorporate some type of movement to ease out of functional freeze. You don’t need to do anything too strenuous, and these yoga poses are a perfect start:
- Cat/cow
- Forward folds
- Twists
Mindfulness Practices
Mindfulness practices bring you into the present moment. If your mind is racing, or you’re stuck in overwhelm, mindfulness is what clears your mind and brings inner peace. Below is an example of a mindfulness practice:
Sun Meditation
I invite you to find a comfortable seat outside and in the sun. With your eyes open or closed, I invite you to imagine the sun on your skin “thawing” any parts of you that may need love, care, or support. Remain here as long as you choose.
Important: Some of these practices (like meditation and savasana) are typically taught by reminding you to be still. This type of stillness may not be beneficial for easing out of a freeze response. I welcome you to fidget as much as you choose for the most benefit, and you can end your practice any time you choose.
I welcome you to explore these additional blog posts to learn more about trauma-informed savasana and how to meditate after sexual trauma.
Overview
It’s understandable if your symptoms feel daunting or overwhelming. There is no pressure to heal overnight, and you don’t need to only explore one healing modality. I invite you to explore support options for your most well-rounded care plan. Thank you for reading, and take care.
