Understanding Stress Responses in Daily Life: Fight, Flight, Freeze, Fawn

Below is some additional research and information when it comes to our our stress and relaxation responses that parlays with my latest YouTube video. You can engage with The Siotha Project community through our Facebook group. Thanks for tuning in!

When we encounter a perceived threat, our bodies activate the stress response system, often called the fight-or-flight response, first described by Walter Cannon in the early 20th century (Cannon, 1932). This reaction is driven by the sympathetic nervous system (SNS), which triggers the release of stress hormones such as adrenaline and cortisol, increasing heart rate, blood pressure, and alertness. These physiological changes prepare the body to either confront danger (fight) or escape it (flight). For many service members and veterans, this response may feel familiar, as training and combat environments often condition the body to react quickly in high-stress situations.

Beyond fight and flight, researchers have identified other adaptive responses. One is the freeze response, where the body becomes immobilized. This can occur when neither fighting nor fleeing seems possible. Neurobiological studies suggest that the dorsal vagal complex of the parasympathetic nervous system plays a role in shutting the body down under overwhelming stress (Porges, 2009). People experiencing freeze may feel numb, disconnected, or unable to move or speak. While this can feel frustrating, it is an ancient survival strategy observed across mammals, protecting the organism by avoiding detection or conserving energy.

A fourth response, known as fawn, was introduced by therapist Pete Walker (2013) in the context of trauma. Fawning involves appeasing or placating others to defuse conflict and stay safe. This is especially common in individuals with complex trauma, who may have learned to prioritize the needs of others over their own to avoid danger. While less studied in laboratory settings than fight, flight, and freeze, fawning is increasingly recognized by clinicians as a survival adaptation, particularly in relational or interpersonal trauma. For veterans, fawning may surface in transitions to civilian life, where appeasing behaviors can feel safer than confrontation.

Recognizing these patterns allows individuals to better understand their bodies’ signals and begin using grounding practices, therapy, or community support to restore balance. Rather than signs of weakness, fight, flight, freeze, and fawn are evidence of the body’s remarkable ability to adapt for survival — even if those adaptations sometimes outlast the original threat.

Just as important as the body’s stress reactions is its capacity for recovery, known as the relaxation response. First identified by Herbert Benson (1975), this state is the physiological opposite of fight-or-flight, engaging the parasympathetic nervous system to slow heart rate, lower blood pressure, and reduce stress hormones. Techniques such as deep breathing, meditation, yoga, or even spending time in nature have been shown to trigger this response (Benson & Klipper, 2000). For veterans and others navigating stress, intentionally cultivating the relaxation response can help “reset” the nervous system, allowing the body to move out of survival mode and into a state of healing, repair, and resilience.

References

• Benson, H. (1975). The Relaxation Response. HarperCollins.

• Benson, H., & Klipper, M. Z. (2000). The Relaxation Response. HarperTorch.

• Cannon, W. B. (1932). The Wisdom of the Body. W.W. Norton & Company.

• Porges, S. W. (2009). The Polyvagal Theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. W.W. Norton & Company.

• Walker, P. (2013). Complex PTSD: From Surviving to Thriving. CreateSpace Independent Publishing Platform.