From Freeze to Flow: Unlocking Trauma Through Polyvagal Theory and Somatic Practices

Healing from trauma is a deeply personal journey that often feels more like an uphill battle than a smooth path. Trauma doesn’t just live in the mind as a distant memory—it resides in the body, shaping how we feel, think, and respond to the world long after the event has passed. For many, the body’s natural response to trauma becomes stuck, leaving us caught in survival states such as fight, flight, or freeze. However, by understanding how our nervous system operates and learning how to work with it rather than against it, we can begin the process of moving from a state of "freeze" to a state of "flow"—a place of calm, connection, and resilience.

The autonomic nervous system (ANS) is the body’s command center for survival, responding instinctively to danger and safety cues. Polyvagal Theory, developed by Dr. Stephen Porges, sheds light on the way the nervous system navigates these cues and offers a valuable framework for understanding our responses to stress and trauma. At the heart of this theory is the idea that the nervous system isn’t simply a switch flipping between "calm" and "panic." Instead, it operates within a hierarchy of states designed to help us survive: the "ventral vagal" state of safety and social connection, the "sympathetic" state of fight or flight, and the "dorsal vagal" state of shutdown or freeze. When we feel safe, our body engages the ventral vagal system, allowing us to connect with others, feel joy, and experience a sense of flow. However, when we perceive danger—whether real or imagined—our system shifts into defense mode. The sympathetic state prepares the body to fight or flee, heightening our heart rate, tensing our muscles, and flooding us with adrenaline. When escape feels impossible, the body may default to the dorsal vagal state, freezing in place and creating a sense of numbness, dissociation, or helplessness.

Trauma, by its nature, overwhelms the system. When a traumatic event occurs, the body’s defense mechanisms kick in to protect us. In some cases, these responses resolve naturally once the threat has passed. But for many, the body becomes stuck in a survival state, even when the external danger is long gone. This is why someone who has experienced trauma may feel anxious, restless, or hypervigilant, as if the threat is still present. Conversely, others may feel immobilized, disconnected, or emotionally "shut down," trapped in a freeze response. These survival states are adaptive in moments of real danger but can become maladaptive when they linger, affecting relationships, emotional well-being, and physical health.

Healing requires more than intellectual understanding—it requires creating a felt sense of safety within the body. The journey from freeze to flow is not about forcing ourselves out of survival mode but gently inviting the nervous system to return to regulation. This begins with cultivating awareness. By observing our own patterns, we can begin to recognize when we’re stuck in fight, flight, or freeze. Are we constantly on edge, snapping at loved ones, or feeling restless? Or do we feel numb, unable to connect, or overwhelmed by life’s demands? Understanding where we are on this ladder of nervous system states is the first step toward change.

Once we’ve identified where we are, the next step is to foster a sense of safety. Safety is not just a mental construct—it’s a physical experience. It lives in the steadiness of our breath, the release of muscle tension, and the sense of groundedness that comes when our body knows it is no longer in danger. Somatic practices—body-based exercises—play a crucial role in this process. Grounding techniques, such as feeling the weight of our feet on the floor or holding a familiar object, can help anchor us in the present moment and remind our nervous system that we are safe. Breathwork is another powerful tool, as slow, deep breathing can signal to the vagus nerve that it’s safe to relax. Practices like humming, singing, or splashing cold water on the face stimulate the vagus nerve, further activating the body’s calming system.

Movement also plays a role in discharging stored tension. When animals in the wild escape a predator, they often shake or shiver as a way to release the pent-up energy from their flight. Similarly, gentle somatic shaking or stretching can help release trauma that has become "frozen" in the body. Even simple actions, like swaying side to side or shaking out the arms and legs, can create a profound sense of release. In addition to these individual practices, safe connection with others—what Polyvagal Theory calls "co-regulation"—is vital. Human beings are wired for connection, and being in the presence of someone who feels safe, attuned, and calm can help regulate our nervous system. Eye contact, shared laughter, or a supportive touch from someone we trust can be more healing than words alone.

However, it’s important to recognize that while self-regulation tools are invaluable, trauma healing often requires the presence of a skilled guide. The complexity of trauma can make it difficult to navigate alone, and attempting to process deep wounds without support can sometimes retraumatize. This is where professional psychotherapy becomes essential. A trauma-informed psychotherapist provides a compassionate, non-judgmental space where you can safely explore the roots of your trauma and begin to rewire the nervous system. In therapy, you’re not just given coping tools—you’re offered a relationship that fosters safety and repair. This co-regulation with a trained professional allows you to move through difficult emotions and reestablish trust in yourself and your body.

If you’ve recognized patterns of fight, flight, or freeze in your own life, know that you’re not alone. Healing is not about fixing yourself—it’s about reconnecting with yourself. The good news is that the nervous system is incredibly adaptable. With the right support and practices, it is possible to move from survival to flow, from fear to ease, and from disconnection to connection. If you’re ready to take the next step on your journey, I invite you to explore my psychotherapy services, where we can work together to create a personalized path to healing. Additionally, my free resource, “Stressed - A Poly Vagal Journey”, provides practical exercises and insights to help you begin regulating your nervous system today.

Moving from freeze to flow doesn’t happen overnight, but every small step counts. Healing happens in moments—when you take a deep breath, when you connect with someone who sees you, when you offer yourself compassion instead of judgment. These moments may seem small, but they accumulate, forming a new foundation of safety and strength. Whether you begin with somatic practices at home or seek the support of a professional, know that you are not walking this path alone. There is a life beyond survival—a life of flow, resilience, and connection—and it is available to you.