Thawing the Freeze – Moving from Stagnation to Aliveness
Claire Buttrum is one of the first Somatic Trauma-Informed Coaches in the world, combining somatic coaching techniques with parts work and nervous system regulation. She is the founder of Somatic Harmony Healing, supporting women globally to get better at feeling and trusting the wisdom of their bodies.
In the high-pressure world of modern achievement and constant productivity, we often talk about “burnout” as if it’s just exhaustion. It’s become a bit of a buzzword, similar to how people have started saying they have OCD when they’re a bit picky about something. But in reality, true burnout goes way deeper. And it isn’t about exhaustion or tiredness. It is a profound nervous system response known as “freeze.”
You might find yourself staring at a screen for hours, feeling foggy, disconnected, or physically heavy. It can feel as if your whole body has simply unplugged, or that you’re in a kind of standby mode.
In polyvagal theory, this is known as the dorsal vagal state, or the “freeze” response. It is an ancient survival mechanism designed to protect you by shutting down energy when a situation feels overwhelming. While it’s helpful in a true crisis, staying “frozen” in daily life leaves us feeling numb and stagnant.
The good news? You can gently “thaw” this response. Here is a step-by-step guide to reconnecting with your system and restoring your sense of aliveness.
1. Compassionate recognition
The first step isn’t a physical action, but a mental shift. When you are in a freeze state, your inner critic often attacks: “Why am I being so lazy?” or “Just get it together.”
Stop the judgment.
Recognise that your nervous system is trying to protect you. Acknowledge it by saying, out loud or internally, “My body feels stuck right now because it’s trying to keep me safe. I am okay.” This brings cognitive distance from the part of us that is stuck in freeze, lowers the perceived threat, and begins the shift out of defence mode.
2. Orientation: Finding your “now”
When frozen, the mind often drifts into a void or fixates on a distant worry. Your Default Mode Network is in overdrive, with the Task Prioritisation Network stuck on “go.” This leads to a profound difficulty in doing anything other than doom scrolling, binge-watching your favourite series, or ruminating.
Orientation pulls you back into the safety of the present environment using your senses.
The 5-4-3-2-1 technique: Slowly scan the room. Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
External focus: Pick one object in the room, a plant, a book, a lamp, or something you find especially comforting or pleasing to look at, and trace its edges with your eyes. This simple act of visual tracking signals to the brain that the immediate environment is stable.
3. Grounding through “weighting”
The freeze response often feels like “floating” or being untethered from your body. You need to remind your body that gravity is holding you.
Feel the chair: Press your back firmly into your seat. Notice the texture of the fabric.
The feet press: Place both feet flat on the floor. Slowly push your heels into the ground, feeling the tension in your calves, and then release. This “micro-contraction” tells the nervous system you have the power to move if you need to.
4. Subtle movement: The gentle thaw
The mistake many make is trying to “blast” through a freeze state with intense exercise or caffeine. This can actually trigger more anxiety and make your body feel even more unsafe. Caffeine, in particular, is just going to raise your heart rate, signalling to the body that it needs to remain on high alert.
Instead, use micro-movements to invite energy back in slowly.
Finger taps: Gently tap each finger against your thumb.
Shoulder rolls: Lift your shoulders to your ears on an inhale, and let them drop heavily on an exhale.
The “Voo” breath: Take a deep breath in, and on the exhale, make a low-frequency “Vooooo” sound. The vibration stimulates the vagus nerve and helps transition the body from shutdown back into a social, engaged state.
5. Social connection
The dorsal vagal state is a state of isolation. To fully return to aliveness, we often need a co-regulator. This is someone you enjoy being around, a good friend, someone who makes you laugh, or a beloved pet.
Reach out: If you can, text a friend or talk to a colleague about something mundane.
Pet connection: If you’re at home, spend a moment petting and playing with your dog or cat. The rhythmic movement and tactile feedback are incredibly grounding.
A note for the high achiever: Resilience isn’t about never freezing or pushing through discomfort just to reach the other side. You are only ever going to teach your body that it’s never going to feel safe, and you will likely end up in complete collapse. Instead, think of resilience as being about how quickly and gently you can melt the ice. This brings flexibility to the nervous system.
By practising these approaches, you train your nervous system to view the world as a place of possibility and connection rather than a place of threat.
Deep dive: The science of the “Voo” breath
While it might feel unusual at first, the “Voo” sound is a powerful tool backed by the mechanics of the nervous system. This technique, popularised by Dr. Peter Levine, works through two primary channels:
Vagal stimulation: The vagus nerve passes through the throat and near the vocal cords. The low-pitched vibration of a “Voo” sound acts like a gentle internal massage for this nerve, sending a direct “all clear” signal to the brain’s emotional processing centres.
Visceral resonance: The low frequency is designed to be felt in the chest and abdomen. These are the areas where we typically shut down or feel hollow during a freeze response. By vibrating these areas, you are physically reawakening the organs, the viscera, and reminding the body that it is a solid, living entity.
How to do it: Inhale deeply, then exhale with a sustained, low-frequency “Voooooo.” Aim for a tone that feels like a foghorn or a low cello note. Focus on the sensation of the vibration in your ribcage.
Freeze, shutdown, and burnout are hard to live with, but you don’t have to move through them and reconnect with yourself alone. Honouring your body and unique experience by noticing where you’re struggling and trying these simple steps is a powerful way to get better at feeling. If you’re ready to start a journey of deep self-honouring, book a free consultation with me today. Let’s work together to help you reconnect with your best self.
Read more from Claire Buttrum
Claire Buttrum, Somatic Trauma-Informed Coach
Claire Buttrum is a Somatic Trauma-Informed Coach and the founder of Somatic Harmony Healing, a service focused on nourishing the body and mind. Claire is one of the first level 7 qualified somatic trauma-informed coaches in the world. Her approach is centred on nervous system regulation and deep self-connection, tailored to the individual needs of her clients who are primarily women. She integrates various modalities, including parts work, Acceptance and Commitment Therapy, and emotional freedom technique. She holds specialised certifications in ADHD and menopause coaching. Claire's practice aims to help women become their own advocates and cheerleaders to achieve profound healing and growth.
