There was a period of time that I would get severe anxiety and be in a state of hyperviligence. Being in such a heightened state, my body trembling just waiting for something bad to happen. After being around someone with a drug/alcohol addiction and finding them passed out in their car, or stumbling in, in an irrational state, nodding off yet denying use of anything. Years of experiencing this got me to be in a complete state of panic when I would see the pull up and not get out of their car right away. Or afraid of what I might see or experience next. I finally got myself to a point (during the summer) of running away from the situation to get into nature to calm myself down. Never knowing what to expect when they come to visit. It wore me down to a point that I was in constant fight or flight with regular anxiety attacks. No matter how much yoga I did or how many bike rides I did, I still lived there. Although the bike rides, yoga and nature, being present helped in the moment, my body was disregulated from the ongoing “threats”. Not feeling safe, by myself or in a relationship.
Fight-or-flight is your nervous system’s primal response to perceived danger.
Even if there’s no real threat, your body can react as if there is — especially if you have past trauma, anxiety, or chronic stress.
Common Signs You’re in Fight or Flight:
Physical signs:
Rapid heartbeat or heart pounding
Shallow, fast breathing
Muscle tension (especially jaw, shoulders, back)
Feeling jittery, jumpy, or restless
Clenched fists, tight jaw
Dry mouth or upset stomach
Sweaty palms
Mental/emotional signs:
Racing thoughts (can’t “turn your mind off”)
Feeling overwhelmed, panicked, trapped
Irritability or sudden anger
Hypervigilance (constantly scanning for danger)
Feeling disconnected from yourself (dissociation)
Sense of impending doom even when “nothing’s wrong”
Quick Check:
If your body feels wired or your mind feels like it’s sprinting without rest—you’re likely in fight-or-flight.
How to Move From Fight-or-Flight to Calm (Regulating Your Nervous System)
When you’re stuck in that mode, your job is to signal to your body: You are safe now.
Here are powerful tools to do that:
1. Deep, Conscious Breathing
Breath is the fastest way to shift your nervous system.
Try this simple method:
Inhale deeply through your nose for 4 counts
Hold for 4 counts
Exhale slowly through your mouth for 6–8 counts (longer exhale is key)
Repeat for 2–3 minutes
Longer exhales literally tell your vagus nerve (your “calm nerve”) that it’s okay to relax.
2. Ground Yourself in Your Body (Sensory Anchoring)
When your mind is racing, pull awareness into your body and senses.
Simple grounding exercise:
Press your feet firmly into the floor.
Notice 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
This interrupts the panic cycle and brings you here, now.
3. Gentle Movement or Stretching
When you’re in fight-or-flight, your body is ready to fight or run.
Gentle movement tells your brain: “Threat handled. We’re okay.”
Ideas:
Slow yoga stretches (child’s pose, forward fold)
Light shaking of your hands, arms, or legs (releases adrenaline)
Walking barefoot in nature if possible
4. Self-Touch / Self-Soothing
Human touch calms the nervous system — even your own.
Try:
Place your hand on your heart and another on your belly.
Speak silently: “I am safe. I am supported. I am here.”
Rock gently side to side (like rocking a child).
5. Name It (Self-Talk)
Often, just naming what’s happening takes away its power.
Example:
Instead of spiraling into fear, say:
“My body thinks I’m in danger. But right now, I am safe. This is just a stress response.”
Self-compassion is crucial here—not judgment.
Final Thought:
You cannot “think” your way out of fight-or-flight.
You must feel your way out — through breath, movement, presence, and self-kindness.
In my own personal experience, this takes awareness and presence. To breathe through the experience, acceptance of what is happening, being present with what is happening within your body. Practicing yoga on a daily basis, deep breathing, EFT and getting into nature has been a huge part of my healing. ❤️🩹
