Navigating the Four Fs of the Nervous System: Fight, Flight, Freeze or Fawn

As a Vision Therapist and an Intuitive Wellness Guide, I have the honour of witnessing and supporting the intricate connections between the nervous system and every aspect of our being.

I often see how the natural survival responses of the body—Fight, Flight, Freeze and Fawn—show up in both patients and clients. These primal responses, once essential for survival, are still deeply embedded within us, surfacing even when the perceived threats are non-life-threatening, like a challenging therapy session or an emotionally overwhelming experience - the response of the nervous system often falls into one of the Four Fs: Fight, Flight, Freeze or Fawn.

The fight, flight, freeze and fawn responses are the automatic and natural survival instincts of our body that kick in when we sense potential danger. While these responses were essential for our ancestors to protect themselves from immediate threats, today, they often arise in response to non-life-threatening stressors—whether it’s a demanding situation at work, a personal challenge or emotions that feel overwhelming. They often become activated by stressors that are more psychological than physical.

I feel it would be beneficial to explore these responses and how they manifest:

Fight: This response emerges when we feel the urge to confront or resist. It might show up as irritability, anger or the need to control a situation. In the Vision Therapy room, patients may feel frustrated or defensive, particularly when procedures push their comfort 

Flight: The urge to flee or avoid arises when escape seems like the best option. This can manifest as restlessness, anxiety or the impulse to withdraw. Some patients feel overwhelmed and may avoid engaging fully in their therapy exercises, needing reassurance and patience.

Freeze: This response is that sensation of being immobilised, almost paralysed by discomfort. We may feel disconnected, overwhelmed or unable to act. In vision therapy, a freeze response can show up as a blank stare, tension in the body, or a feeling of “stuckness,” where patients are unable to move forward with the task at hand.

Fawn: This response often involves the need to please or placate others to keep the peace and avoid conflict. This response might include people-pleasing or self-sacrifice behaviours, where you compromise your own needs to make others happy.In both therapy and wellness coaching, the fawn response can appear when patients or clients become overly agreeable, even if it compromises their own needs or comfort.

As a Vision Therapist, I work closely with the eyes, brain and body, and these connections can trigger the Four Fs, especially with patients who have heightened nervous system responses. Procedures can bring up deeply embedded  survival responses, causing patients to feel out of control. Imagine a patient whose visual system feels overwhelmed by tasks requiring coordination between the eyes and brain.

When the nervous system is in overdrive—whether due to visual stress, brain challenges, or traumatic experiences—the body and mind may react in ways that make progress difficult. Patients might feel frustrated or anxious (Fight), avoid engaging with the tasks (Flight), freeze during procedures (Freeze) or undermine personal goals to satisfy others (Fawn).

In my role as an Intuitive Wellness Guide, I am blessed with the opportunity to intuitively support clients as they explore how deeply their nervous system responses shape their reactions to life. Many clients are often unaware of how these responses silently influence their emotions, thoughts and behaviours and reactions. By gently guiding and creating a space where they can connect with their body and breath, I help them begin to recognise and shift out of survival mode.

Here are some key techniques:

Vagus Nerve Stimulation: The vagus nerve plays a crucial role in regulating the nervous system. Gentle practices like deep breathing, humming or light movement can stimulate the vagus nerve, guiding the body from the stress response toward a restful, balanced state.

Breathwork: Simply deepening the breath and slowing the exhale sends a message to the brain that all is well. This practice is transformative, helping both patients and clients reconnect with their bodies and access a sense of calm.

Body-Mind Awareness: Through grounding exercises and somatic practices, I guide clients in recognising their Four F responses. This awareness is the first step toward breaking out of automatic survival mode and returning to a place of presence and choice.

Grounding Techniques: Grounding is highly effective for clients experiencing freeze or dissociative states. These practices involve reconnecting with the physical environment to bring attention back to the present moment, allowing clients to feel safe and embodied.

Mindful Movement: For clients with active nervous systems, mindful movement like gentle yoga, tai chi, or simple stretching can help shift energy out of flight or fight mode. Movement offers an outlet for nervous energy, making it easier for the body to move from a state of alertness to calm.

Guided Visualisation: This practice can help clients in fawn or freeze responses by creating a mental “safe space.” Visualisation taps into the natural calming responses of the brain and creates a powerful sense of safety and reassurance, even when external factors may feel stressful.

No matter where we encounter these responses—in the therapy room, during a life challenge, or in moments of overwhelm—awareness is the foundation of transformation. By observing when we are  feeling defensive (Fight), anxious or avoidant (Flight), immobilized (Freeze), or overly accommodating (Fawn), we begin to reclaim control over our reactions.

The key to healing and moving beyond these automatic responses is to become aware of when these survival responses arise.

Ask yourself:

Am I feeling defensive or frustrated right now? What is beneath that? (Fight) 

Do I want to escape or avoid this situation? Why? (Flight)

Do I feel frozen or stuck and unable to make a decision? What can help me feel safer? (Freeze)

Am I compromising my own needs to make others more comfortable? Is there a way to be more true to myself? (Fawn)

Recognising these patterns is the first step in learning how to respond from a place of calm rather than reaction. Breath by breath, we can gently guide our nervous system back to a place of balance and ease.

The Fight, Flight, Freeze or Fawn responses remind us that survival responses are a part of being human, but they don’t have to define us. Our nervous system, with all its instincts and impulses, is designed to protect us—and we can harness its power to build resilience rather than live in reactivity.

By tuning into your nervous system and practicing techniques to calm your body, you can step out of survival mode and into a place of balance, peace and empowerment.

In both Vision Therapy and Intuitive Wellness, it is my honour to hold space for healing and growth, creating a safe environment for others to explore these responses and cultivate their own resilience. By connecting to our bodies, regulating our breath, and finding ways to ground ourselves in the present, we unlock the potential to move through the challenges of life with calm, strength, grace and empowerment.

If you find yourself ‘stuck’ in one of these responses, remember that your nervous system is only trying to keep you safe. With awareness, compassion and the right tools, you can honour the role of your nervous system while guiding yourself back to a place of safety, flow, calm and peace. Your journey to healing and resilience begins within, with each gentle breath and each act of awareness.