When the Freeze Response Takes Over: Regulating the Parasympathetic Nervous System

Often on this blog we talk about how to regulate the nervous system by getting the sympathetic branch to stand down from heightened activation. But what happens when what is over-activated is the parasympathetic branch? That is our topic today.

The structure of the parasympathetic nervous system is a bit complex because it has "forward-facing" functions called the parasympathetic ventral vagal branch and "back of house" functions related to the freeze response in the parasympathetic dorsal vagal branch. The ventral vagal branch holds our "rest and digest" functions. It is involved in producing calm, easing digestion, sleep, recuperation, immunity, and our connection to others. All of these responses are quite positive, though even here, excess activation has its tradeoffs, including reduced focus and attention. Our bigger concern is the dorsal vagal branch, where the freeze response lives.

The freeze response is no less than a complete shutdown of the mind and body. It can induce minor shutdowns such as dissociation, or a total cessation of all systems. For many of us in western cultures, it is not uncommon to be running some version of the freeze response in the background all of the time. That is how we hold our breath, manage large emotions, and keep our bodies so still so much of the time. The problem is that activation of the freeze response while we are still operating the waking body can evoke feelings of being numb, lonely, dissociated, depressed, or even trapped. It reduces sensory focus and connection to others. In other words, it's a fairly big issue. Lack of regulation can also be a serious problem. Sadly, regulation of this system is often not as easy as using the breath and tremor alone.

To start with, sometimes outside intervention is required to help regulate the dorsal vagal. When this is chronically activated you really must see a medical professional. They can provide pharmaceutical support as needed and perhaps even refer you for different types of treatment based on your specific situation. I am not a doctor and cannot tell you when to make this call, but I would err on the side of caution and see someone earlier than later.

But what if the activation you are experiencing is not chronic? If it is presenting as a giant case of "I don't wanna," or you just feel like you are dragging yourself through the day with a presentation that does not care in your immediate future, then here are some techniques that can provide immediate remedy.

When regulating the sympathetic branch we exhale for a longer duration than we inhale in regular patterns. To shift the system out of shutdown and back toward mobilization, we do the exact opposite. A longer inhale increases heart rate and activates the sympathetic nervous system just enough to counteract the freeze state. This is grounded in research on respiratory sinus arrhythmia, which describes how inhalation and exhalation create predictable changes in heart rate via the vagal brake.¹

Try this:

Breathing: Inhale for 8 slow counts, exhale quickly for 4 counts (repeat for 5 to 10 cycles). If you have never practiced structured breathing, start with 5 reps and move up as you get more proficient. Keep in mind that breathing exercises can make you light-headed, so doing this on or near a seat is a good idea. Also, mind your transitions to standing or moving after doing them.

Quick, intense cardio: For those who are able, a fast burst of activity (running a staircase, 10 jumping jacks, running in place) where your heart rate accelerates quickly can do a quick reset.

Regular exercise: In the longer term, moderate exercise does wonders for parasympathetic regulation, especially as it relates to the dorsal vagal branch. This is because sustained physical activity is associated with improved vagal tone, measurable through heart rate variability.² Endorphins matter, but the effect on the vagal system itself is significant and worth understanding.

Sleep discipline: I cannot say this enough. You have to get enough quality sleep to operate your mind and body well, much less your voice. This is a place where many of us are cutting corners, and you are literally playing with your quality of life.

Other considerations:

Whenever our nervous system is dysregulated, it is not just functions but chemicals that drive these reactions. It is all well and good to tell yourself to snap out of it when the dorsal vagal puts you in a funk, but you have to remember that all brain states come with a cocktail of neurotransmitters, and you cannot talk or think your way out of a dose of brain chemistry. Neurotransmitters involved in freeze and shutdown states, including dopamine and serotonin, operate well below the level of conscious intention. This is not a character flaw. It is physiology.

This means you have to cut yourself some slack and work with the parasympathetic system in particular with care and attention. The body always has a reason for what it is doing, even when that reason no longer serves you.

Footnotes

1. Porges, S.W. (2007). The polyvagal perspective. Biological Psychology, 74(2), 116–143.
2. Thayer, J.F., & Lane, R.D. (2000). A model of neurovisceral integration in emotion regulation and dysregulation. Journal of Affective Disorders, 61(3), 201–216.

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