When we talk about trauma, stress, and emotional regulation, the concepts of fight, flight, freeze, and fawn are often central to the conversation. These responses are our body’s natural survival mechanisms when we encounter real or perceived threats. But how do these responses feel in our bodies?
Lindsay Braman, a licensed therapist and brilliant visual communicator, created a powerful diagram titled “Fight, Flight & Freeze: Embodied” to help us identify what these states look and feel like in real life. You can view more of her work and purchase this resource on her website or follow her insightful content on Instagram.
The Window of Tolerance
At the center of the chart is the Window of Tolerance—a concept introduced by Dr. Dan Siegel to describe the zone in which we function most effectively. When we’re within this window, we feel:
- Grounded
- Comfortable
- Steady
- Warm
- Balanced
This is the ideal zone for learning, healing, and connection. But life doesn’t always stay within this window.
Fight: Mobilized for Protection
When we’re in fight mode, we are mobilized and ready to confront danger. Physically, this can feel like:
- Tense
- Hot
- Energized
- Fast heartbeat
- Breathlessness
- Charged or alert
Although often stigmatized as aggressive, fight energy is protective and boundary-setting when regulated.
Flight: Urge to Escape
Flight is about escaping perceived danger. If you’ve ever felt like you needed to get out of a situation fast—even if it wasn’t physically threatening—you’ve experienced this. It can show up as:
- Restlessness
- Coiled energy
- Trapped
- Tense
- Limp or weak
- Fast or shallow breathing
It’s the body’s way of trying to outrun discomfort or danger.
Freeze: When Escape Isn’t an Option
In freeze, the body shuts down to protect itself. It’s a kind of disconnection or collapse that may feel like:
- Numbness
- Stillness
- Heavy limbs
- Feeling cold or breathless
- Frozenness
- Slow or no movement
This can often be mistaken for laziness or apathy, but it’s actually a sign of deep overwhelm.
Fawn: Appeasing to Survive
Fawn is often the most misunderstood trauma response. It involves placating or people-pleasing to avoid conflict or harm. Embodied signs of fawning include:
- Attunement to others’ needs
- Stillness
- Breathiness
- Slow speech or movement
- Hyper-awareness
- Over-functioning in relationships
Fawning may look calm on the outside, but inside, the nervous system is working overtime to stay safe by keeping others happy.
Why This Matters
Understanding these states—and how they feel in your body—can help you begin to notice your own patterns. You might begin to track when you leave your window of tolerance, what triggers these shifts, and what helps you return.
Whether you’re a therapist, client, or just someone doing inner work, this visual tool can be a powerful compass. It reminds us that our responses aren’t wrong—they’re human.
Want to Learn More?
Visit Lindsay Braman’s website for more resources on trauma, mental health, and creative therapy tools. You can also follow her thoughtful and accessible content on Instagram (@lindsaybraman).
Middle Path Counseling MO 