Understanding the 4Fs of Somatics: Fight, Flight, Freeze, and Fawn
Our bodies hold the key to how we respond to stress and danger, often before our minds even notice it. In somatic therapy, these responses are commonly referred to as the 4 F’s: Fight, Flight, Freeze, and Fawn. By understanding what each response brings and learning ways to regulate them, we can reconnect with our bodies, reduce overwhelm, and feel more grounded in daily life.
What are these responses?
Fight
Sensations
Tension in the stomach
Clenched fists or jaw
Feeling hot or flushed
Regulation
Take a deep breath
Expand your gaze
Release your jaw or unclench your hands
Bring awareness to your chest by placing your hand there
Press your tongue to the roof of your mouth and release it five times.
These techniques help signal safety to your body and release the tension stored from a “fight” response.
Flight
Sensations
Restless or pacing
Shallow breath
An urge to doom scroll, run away or escape
Regulation
Take a mindful walk, naming what you see, hear, and feel
Notice textures and smells around you as you move
Roll your shoulders backward in slow circles five times
Movement and sensory engagement help your body process the “flight” energy and return to a calmer state.
Freeze
Sensations
Numbness, dissociation or shut down
Feeling paralyzed or like your mind is blank
Experiencing tunnel vision or brain fog.
Regulation
Start with small, non-demanding movements like stretching, gentle rocking, or taking a slow walk
Add warmth to your body with a blanket
Focus on reconnecting with your body gently
This helps the nervous system recognize that the perceived threat has passed and encourages gradual re-engagement with the present.
Fawn
Sensations
Saying “yes” to everything or without thinking.
Tight shoulders or pressured smiling
Apologizing quickly or feeling overly responsible.
Regulation
Name your needs internally or in a journal
Set a small boundary to reconnect with yourself and your needs
Practice noticing your body’s signals and honoring them.
Fawn responses are often rooted in patterns of people-pleasing; gentle self-assertion helps restore balance.
Why do these responses matter?
By recognizing, noticing and understanding your body’s responses, you can:
Interrupt automatic reactions before they escalate
Reduce and regulate stress and tension in the body
Reconnect with your body and its signals
Set healthier boundaries with yourself and others
Respond with awareness and intention, rather than out of habit.
Ultimately, understanding how you react provides you power to reconnect with yourself and reclaim a sense of safety and presence. It’s a gentle practice of tuning in, noticing what arises, and taking pause to give yourself the care and attention you need. Over time, this awareness can help you notice what’s happening in your body and respond in ways that actually feel safe and manageable.
Your body holds the answers… all you have to do is notice!