Understanding the Freeze Response, Neurodivergent Sensory Overload & Dorsal Vagal Shutdown

Written by: Angela Derrick, Ph.D. & Susan McClanahan, Ph.D.

Date Posted: December 20, 2024 6:29 am

Understanding the Freeze Response, Neurodivergent Sensory Overload & Dorsal Vagal Shutdown

Dorsal vagal shutdown is a protective response of the parasympathetic nervous system that can be triggered when a traumatic event results in a freeze response or during a sensory overload experience. In addition to a startling experience,  a perfect storm of smaller incidences can overload our system and result in freezing. Did you know that those in the neurodivergent community are at higher risk for sensory overload?

Let’s take the example of a person who struggles with ADHD (neurodivergent): They wake up and find that their dog has been sick; they start to worry, and before they can clean up the mess, they remember a forgotten task that has put them behind. Next, they get a phone call from a friend or family member who is angry or in crisis about a relationship issue. Maybe when making breakfast, they burn the toast, and the smell is particularly irritating. Perhaps they have to go to a chaotic work site with overlapping loud conversations and many interruptions. Now would be a great time to pause! Unfortunately, hardly any of us have the capacity to stop and breathe at that moment.  Collectively, these incidents can put the individual into a dorsal vagal shutdown, which can feel scary.

Dorsal vagal shutdown is a term rooted in polyvagal theory, but you may be wondering at this point–what does all of this mean? Please continue reading for a more in-depth view of the theory and our list of gentle exercises that can bring healing and relief. But first, what happens when we are in the freeze response?

What Happens When We Freeze?

As a survival mechanism, freezing occurs when a person perceives an overwhelming threat and feels unable to fight or flee. It is part of the fight, flight, freeze, or fawn spectrum of stress responses governed by the autonomic nervous system.

Physiological Responses

• Immobilization: The body may feel paralyzed or locked in place. Staying still can:
  • Make a person less noticeable to a predator or reduce the chance of triggering further aggression.
  • Prepare the body to endure trauma.
  • Give time to assess the situation before acting.
• Muscle Tension: Muscles may become stiff or rigid, sometimes accompanied by trembling.
• Reduced Heart Rate: Unlike the fight or flight response, where the heart rate accelerates, the freeze response may slow the heart rate as the body prepares for stillness.
• Decreased Breathing Rate: Breathing may become shallow or even temporarily paused.
• Dissociation: The brain may enter a dissociative state, creating a feeling of detachment from the environment or the self as a protective measure against emotional or physical pain.

Emotional and Psychological Effects

• Feelings of helplessness, fear, or being trapped.
• Mental “blanking out” or difficulty focusing.
• Time distortion: Events may feel slower or faster than they actually are.

Behavioral Effects

• Inability to speak or move.
• Appearing passive or unresponsive, which may be misinterpreted as indifference.
• Reflexive or automatic actions, such as holding one’s breath or closing one’s eyes.

Once the perceived threat has passed, the body may release the pent-up energy through trembling, crying, or shaking. Some people might feel fatigued or emotionally numb for a while afterward. The freeze response may be a deeply ingrained evolutionary strategy for life-threatening situations, whether or not they are real or perceived.

Polyvagal Theory & Dorsal Vagal Shutdown

Developed by Dr. Stephen Porges, Polyvagal Theory explains how the autonomic nervous system regulates our responses to safety, danger, and life-threatening situations. It provides a framework for understanding how we connect with others, respond to stress, and recover from trauma.

The theory identifies three hierarchical states of the autonomic nervous system based on the vagus nerve:

1. The Ventral Vagal State (social engagement and safety) is a state of calm and connection. It is characterized by relaxed breathing and heart rate, emotional regulation, and the capacity for empathy. Safety and social connectedness activate the ventral vagal state.
2. The Sympathetic State (fight or flight) prepares the body to respond to danger by mobilizing energy for action. It is characterized by increased heart rate and breathing, heightened alertness or anxiety, and the ramping up of fight or flight readiness. The sympathetic state is activated when a threat is detected, and the body needs to respond quickly.
3. The Dorsal Vagal State (freeze or shutdown) is a protective mechanism triggered when danger feels overwhelming and escape or fighting is impossible. It is characterized by decreased heart rate and respiration, low energy, dissociation, and feelings of numbness, helplessness, or disconnection. The freeze state is activated when the threat feels extreme and there is no way to fight or escape.

When in dorsal vagal shutdown, an individual can exhibit avoidance behaviors or withdrawal. They may feel detached or dissociated from reality and appear checked out. They may feel trapped, hopeless, or powerless and experience memory problems or brain fog.

Chronic exposure to danger or adversity can lead to dysregulation of the vagal system, where the dorsal vagal response becomes a default state, resulting in:

• PTSD or Complex PTSD.
• Chronic dissociation or emotional numbness.
• Depression and low energy.

Polyvagal Theory Controversy

The Polyvagal Theory, developed by Dr. Stephen Porges, has garnered significant attention in psychology, neuroscience, and trauma studies. While it has been influential, it is not without controversy. Critics have questioned the theory’s scientific validity and clinical applicability and caution against oversimplification.

Polyvagal theory is a framework for understanding autonomic responses, and as such, it remains a work in progress that invites further research and refinement. While the theory is still evolving, it has inspired significant research and practical insights, particularly in trauma-informed care and heart rate variability studies. Supporters argue that the theory’s interdisciplinary nature makes it challenging to evaluate using traditional neuroscientific methods alone.

Sensory Overload and The Neurodivergent

Sensory overload occurs when the brain receives more sensory input than it can process effectively, leading to feelings of overwhelm and discomfort and can result in a freeze state. This experience is particularly common among neurodivergent individuals, whose sensory processing systems often differ from those of neurotypical people.

What is Neurodivergence?

Neurodivergence refers to variations in neurological processing that differ from neurotypical brain functioning. Common neurodivergent conditions include:

• Autism Spectrum Disorder (ASD).
• Attention-Deficit/Hyperactivity Disorder (ADHD).
• Sensory Processing Disorder (SPD).
• Dyslexia, Dyspraxia, and Dyscalculia.
• Post-Traumatic Stress Disorder (PTSD).

Neurodivergent brains process sensory input, emotions, and information in unique ways, which can lead to heightened vulnerability to sensory stimuli.

Sensory Overload Explained

Sensory overload happens when the sensory environment becomes overwhelming. It can involve one or more senses:

• Sight: Bright lights, flickering screens, or busy patterns.
• Sound: Loud noises, overlapping conversations, or high-pitched tones.
• Touch: Certain textures, tight clothing, or crowded spaces.
• Smell/Taste: Strong odors or flavors.
• Proprioception (Body Awareness): Difficulty with balance or spatial awareness.
• Interoception (Internal Sensing): Difficulty processing internal bodily signals like hunger or pain.

How Sensory Overload Uniquely Affects Neurodivergent People

Autism Spectrum Disorder (ASD): Many autistic individuals experience hypersensitivity or hyposensitivity to sensory input. Overload can trigger meltdowns or shutdowns, which are ways of coping with overwhelming environments. Places with unexpected sensory changes (e.g., fire alarms) are particularly distressing.

ADHD: People with ADHD often experience sensory-seeking behaviors (e.g., craving stimulation) but can also become overwhelmed by excessive input. They have difficulty filtering out background noise or focusing in busy or chaotic environments.

Sensory Processing Disorder (SPD): The brain has difficulty organizing sensory information in SPD. This condition often co-occurs with autism or ADHD, making sensory overload more frequent and intense.

PTSD: People with PTSD may experience sensory triggers that remind them of traumatic events, leading to emotional dysregulation and overload.

Other Neurodivergent Conditions: Conditions like dyslexia and dyspraxia may involve sensory processing challenges that contribute to fatigue or overwhelm in sensory-rich environments.

Signs of Sensory Overload

Sensory overload can manifest as headaches, nausea, fatigue, or restlessness. An individual experiencing overwhelm may show irritability, anxiety, or panic. Their behavior might include avoidance (e.g., leaving the room or covering ears), meltdowns (intense emotional outbursts as a response to overwhelm), and shutdowns (withdrawal or inability to respond to stimuli).

Managing Sensory Overload

• Use noise-canceling headphones, sunglasses, weighted blankets, or fidget toys.
• Take sensory breaks in quiet, low-stimulation environments.
• Learn to recognize early signs of overload (e.g., irritability, tension).
• Dim lights, lower volume levels, and minimize strong smells.
• Choose calm, predictable spaces when possible.
• Designate “safe zones” or areas for decompression at home, work, or school.
• Prioritize routine and predictability, which reduces anxiety caused by unexpected sensory input.
• Explain sensory needs to friends, family, or coworkers to foster understanding.

Somatic Exercises Can Help With Freeze Mode

Understanding the freeze response is key to managing it. Beneficial therapies include Somatic Therapy, Cognitive Behavioral Therapy (CBT), or mindfulness practices that help individuals reconnect with their bodies and regain a sense of safety.

Somatic exercises should be approached gently, especially for individuals with trauma, as they may trigger unresolved emotions. If this happens, pause the exercise, practice grounding, and seek support from a trauma-informed therapist. Over time, these practices can help build resilience, regulate the nervous system, and release the energy trapped by the freeze response.

The following somatic exercises are body-centered practices that can help release physical and emotional tension, gently restore movement, create a sense of safety, and aim to reconnect the mind and body.

Grounding and Orienting Exercises

These exercises help re-establish a connection to the present moment and your surroundings, countering the dissociation often linked to the freeze response.

Grounding: Sit or stand with your feet flat on the ground. Focus on the sensation of your feet pressing into the floor. Imagine roots growing from your feet into the earth, anchoring you. Breathe deeply, and repeat a grounding affirmation like, “I am here, I am safe.”

Orienting: Gently turn your head and let your eyes scan the room. Notice five objects in your environment—observe their shape, color, and texture. Take note of anything that feels comforting or safe (a window, a plant, etc.). This exercise helps your brain register safety in your surroundings.

Somatic Shaking

Shaking or tremoring can release trapped energy from the freeze response and bring the body back into regulation.

How to Practice: Lie down or stand in a safe, quiet space. Gently shake your arms, legs, or whole body. Start small and allow the tremors to grow naturally. Focus on the sensation of shaking—don’t try to control it. After a few minutes, stop and notice how your body feels. This practice mimics the natural tremoring animals use to recover from trauma.

Breathwork

Breath is a powerful tool to shift the nervous system from a state of immobilization to regulation.

Diaphragmatic Breathing:

• Sit or lie down comfortably.
• Place one hand on your chest and the other on your belly.
• Inhale deeply through your nose, letting your belly expand (not your chest).
• Exhale slowly through your mouth, letting your belly fall.
• Repeat for 5–10 minutes, focusing on the sensation of your breath.

Alternate Nostril Breathing:

• Close your right nostril with your thumb and inhale through your left nostril.
• Exhale through your left nostril.
• Close your left nostril with your ring finger and inhale through your right nostril.
• Exhale through your left nostril
• Continue alternating for 5 minutes to promote balance and calm.

Gentle Movement

Freeze often creates tension or stiffness in the body. Gentle movements can help release this and restore a sense of flow.

Somatic Stretching: Stretch slowly, focusing on areas that feel tight. Move your neck, shoulders, and arms in circles, letting your body guide you. Take time to notice how each stretch feels.

Pendulation (Peter Levine’s Technique): Focus on the part of your body that feels tense or frozen. Now, shift your attention to a part of your body that feels calm or neutral. Gently move back and forth between these areas, noticing the contrast. This practice teaches your nervous system to oscillate between activation and calm, reducing overwhelm.

Walking Meditation: Walk slowly, paying attention to the sensation of your feet touching the ground. Match your steps to your breathing for a rhythmic and calming experience.

Touch and Self-Soothing

Soothing touch can signal to the nervous system that it is safe to relax.

Butterfly Hug:

• Cross your arms over your chest, placing your hands on your shoulders or upper arms.
• Gently tap one hand, then the other, mimicking the flapping of a butterfly’s wings.
• Combine this with slow, deep breathing.

Hand Squeeze:

• Gently squeeze one hand with the other, alternating hands.
• Notice the sensation of touch and pressure.

Safe Place Visualization:

• Close your eyes and imagine a place where you feel completely safe.
• Notice the sights, sounds, and textures of this place.
• Allow your body to feel the safety and calm associated with it.

Hand-on-Heart Technique:

• Place your hand over your heart and press gently.
• Breathe deeply and say something reassuring, like, “I am safe now.”
• Feel the warmth and pressure of your hand as a comforting presence.

Voice and Sound

Using your voice can activate the vagus nerve and help shift from freeze to regulation.

Humming or Chanting: Feel your chest and throat vibrations as you hum a soothing tune or chant the sound, Om. These vocalizations will activate the parasympathetic nervous system, helping to release tension.

Vocal Toning: Take a deep breath and make a long “Ah” sound as you exhale. Experiment with different tones until you find one that feels calming.

Progressive Muscle Relaxation (PMR)

This practice helps release tension stored in the body from a freeze response.

How to Practice:

• Lie down or sit comfortably.
• Tense a specific muscle group (e.g., your fists) for 5 seconds.
• Slowly release the tension and notice the sensation of relaxation.
• Move through each muscle group (feet, legs, hands, arms, shoulders, face).
• End with a few minutes of full-body relaxation.

Connection Exercises

Social connection is vital for calming the nervous system.

Co-Regulation:

• Spend time with a trusted friend, family member, or pet.
• Allow their calming presence to influence your nervous system.

Eye Contact Practice:

• Sit with a trusted person and make gentle, non-threatening eye contact.
• Focus on feeling seen and supported.

Somatic Therapy

Somatic Therapy offers a holistic approach to healing by addressing the connection between the mind and body, making it highly beneficial for individuals dealing with not only the freeze response but also trauma and stress. By incorporating techniques such as breathwork and gentle movement, Somatic Therapy helps release tension and heal unresolved trauma stored in the body. This method fosters self-awareness, emotional regulation, and resilience by encouraging clients to explore and process sensations and feelings in a safe, guided environment. Somatic Therapy can reduce symptoms of anxiety and depression, improve physical well-being, and promote a sense of empowerment for lasting emotional and mental health.

About SpringSource

At SpringSource Psychological Center, we strive to provide the most effective and compassionate care for individuals and have therapists with expertise in Polyvagal and Somatic Therapy as well as neurodivergence and somatic processing. We also provide evidence-based therapies for eating disorders, ADHD, anxiety, depression, trauma, and relationship issues.

With offices in downtown Chicago and Northbrook, we offer in-person & telehealth support. Call SpringSource Psychological Center today at 224-202-6260⁠ | info@springsourcecenter.com | We offer free 15-minute initial consultations—schedule here.