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ANS Simplified for Dummies: Fight, Flight, and Freeze Demystified

The Rest & Digest versus the Fight Flight or Freeze Response

ANS Simplified for Dummies: Fight, Flight, and Freeze Demystified

It took me a while to fully grasp the concept of the Autonomic Nervous System. At first, I kept hearing all these complicated terms—“sympathetic,” “parasympathetic,” “fight, flight, or freeze responses”—but no one ever explained them in a way that really clicked for me. It all felt so distant and overly technical!

But once I finally understood it? Wow. It completely changed how I see myself and the world around me. It was such a profound realization that I knew I had to simplify it—so that anyone could get it, regardless of background. Because I believe everyone deserves access to life-changing concepts. Sadly, that’s not always how they’re presented.

So, I created two ways to explain it: one using everyday language, and another with the “fancy jargon” of the medical world. You’ll see both versions reflected in the graphs below. By the way, this is all based on the Polyvagal Theory by Stephen Porges, which dives deep into how our nervous system processes safety and danger.

Understanding the Autonomic Nervous System Graphs: A Simple Guide

The Autonomic Nervous System (ANS) is part of our whole Nervous System—which, let’s face it, doesn’t look nor sound super sexy! I’m not even posting a photo of it because it can be a bit scary! It’s called “Autonomic” because it’s automatic. It doesn’t pause to ask your permission; it just reacts. Why? Because its job is to keep you safe—even keep you alive—I think that’s incredible! Think about it: there’s something inside us that’s always prioritizing our survival.

To do this, the ANS is constantly scanning the environment—about every quarter of a second—asking, “Do I feel safe? Do I feel safe? Do I feel safe?” If the answer is yes, great! That’s when we’re in what is called the “Rest and Digest” mode (left side of the graph). In this state, you can play, digest properly, think clearly, connect with others, sleep well, plan, and even heal. It’s our preferred mode. But let’s be honest, feeling 100% safe in everyday life doesn’t happen all that often.

So, what about those times we don’t feel safe? That’s where the right side of the graph comes in: fight, flight, or freeze. Everything is a spectrum, so hopefully you’re never in a situation of complete, overwhelming danger. But let’s break these responses down:

  1. Fight
    Imagine a bear cub chasing you—but it’s still small, without fully developed claws or teeth. Your ANS evaluates the risk and decides you have a decent chance of survival if you fight. In everyday life, the “bear” might just be an argument with someone. Your ANS responds by going into “fight” mode, which could mean raising your voice or getting defensive. It’s your system’s way of protecting you.
  2. Flight
    Now picture that the bear cub is bigger and actually has claws and teeth. Your ANS might think fighting is too risky, so it chooses to run. In real life, maybe you leave the room or end a conversation. This is your “flight” response—and it’s still about self-protection.
  3. Freeze or Flop
    Finally, imagine a huge bear chasing you. Your ANS decides there’s no chance of winning by fighting or running, so it tells you to play dead. Scientists observe that certain predators lose interest in “dead” prey. In everyday conflicts, this “freeze” response can show up as shutting down, going silent, or feeling unable to move or speak in a stressful situation.

For your information, there are other responses too. One is called “Fawn,” aka people pleaser, where a person tries to please others to avoid conflict, and I believe there’s also “Fun,” where someone might deflect tension by cracking jokes or using humor.

We’ve all been there: sometimes we fight, sometimes we take flight, and sometimes we freeze. Often, these reactions are totally unconscious. That’s why mindfulness can be so powerful: it helps us become aware of our bodies and emotions in the moment, and can guide us back toward “Rest and Digest” when there isn’t a real threat. Of course, if there’s genuine danger (like an actual bear!), it’s completely appropriate to fight, flight, or freeze. But when it’s just a perceived danger, it’s good to have tools to calm ourselves down and have choice on how we want to respond.

Polyvagal Theory Explained: The Official Medical Terminology of the ANS

If we switch to the official language (again, thanks to Stephen Porges’ Polyvagal Theory):

  • Rest & Digest = Part of the parasympathetic branch, often referred to as “ventral vagal”.
  • Fight & Flight = Part of the sympathetic branch, also referred to the “dorsal vagal”.
  • Freeze = Part of the parasympathetic branch, specifically tied to the dorsal vagal system.

I hope this breakdown makes the ANS clearer and more approachable for some of you. Let me know what you think! And remember to take good care of yourself—you deserve it.

 

ANS Made Easy: A Simple Visual of Fight, Flight, and Freeze

The Rest & Digest versus the Fight Flight or Freeze Response

 

 

 

 

 

ANS in Medical Terms: Sympathetic, Parasympathetic, and the Polyvagal Theory

Autonomic Nervous System

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Laure

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