6/23/2026
For those who enjoy a little history, the idea of the fight-or-flight response was first described by physiologist Walter Cannon in the early 1900s. He observed that when we perceive danger, our bodies automatically shift into survival mode to help keep us safe.
Over time, researchers expanded this understanding to include other common survival responses such as freeze and fawn. Together, these responses are part of our body’s built-in alarm system.
The challenge is that our nervous system doesn’t always know the difference between a physical threat and an emotional one. While our ancestors may have been running from predators, today’s “tigers” are more likely to be an upsetting email, conflict with a loved one, financial stress, a traumatic memory, or fear of disappointing someone.
When this alarm system is activated, you might notice:
- A racing heart
- Tight muscles
- Shortness of breath
- Racing thoughts
- Dizziness
- A sense of panic or overwhelm
As a therapist, one of the most common things I hear is: “I logically know I’m safe, but my body doesn’t seem to know that.”
The good news is that while our nervous system can automatically switch into survival mode, it can also learn how to return to a calmer state.
In the 1970s, physician Herbert Benson introduced the concept of the Relaxation Response. His research showed that practices such as slow breathing, meditation, and relaxation exercises can intentionally activate the body’s natural calming system. Participants experienced lower heart rates, lower blood pressure, reduced stress, and an increased sense of well-being.
His work helped demonstrate that calming the nervous system is not simply “thinking positive.” It creates real, measurable changes in the body.
What Is Interoception?
Another concept I discuss and invite to consider with clients is interoception, your ability to notice what’s happening inside your body.
Think of it as your body’s internal messaging system.
Just as your eyes help you notice what’s happening around you, interoception helps you notice what’s happening within you.
Examples include:
- Noticing your heart beating faster
- Feeling butterflies in your stomach
- Recognizing hunger or fullness
- Feeling your shoulders tense when stressed
- Noticing your breathing become shallow when anxious
Many people experiencing anxiety, panic, chronic stress, or trauma become disconnected from these signals. They may not realize they’re becoming anxious until they’re already overwhelmed.
One of the most important skills we build in therapy is learning to notice these signals earlier.
Instead of feeling like a panic attack came “out of nowhere,” you may begin to recognize:
“My shoulders are tightening.”
“My breathing is getting faster.”
“My chest feels heavy.”
“My stomach is starting to knot up.”
These early signals give us an opportunity to respond before the nervous system becomes overloaded.
A simple way to think about interoception is this:
Imagine your body has a dashboard like a car. Interoception is learning to notice the warning lights before the engine starts smoking.
Three Simple Ways to Calm Your Nervous System
If these concepts are new to you, here are three practical strategies you can try:
- Lengthen Your Exhale
Take a slow breath in through your nose for a count of 4 and breathe out for a count of 4. As it becomes more comfortable, gradually work toward a 6- to 8-count exhale.
A longer exhale helps signal to your body that you are safe and can reduce the intensity of physical anxiety symptoms.
- Ground Yourself Through Your Senses
Pause and identify:
- 5 things you can see
- 4 things you can feel
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
This exercise helps bring your attention back to the present moment instead of getting pulled into worry about the future.
- Get Moving
Walk around the room, stretch, march in place, or gently shake out your arms and legs.
Anxiety creates energy in the body. Movement can help your nervous system process and release some of that activation.
The goal isn’t to eliminate anxiety entirely, but to assist your mind and body in recognizing when you’re safe enough to return to the present moment.
Your nervous system learned these protective responses for a reason. With practice, it can also learn new ways to experience safety, balance, and regulation.
Thanks for reading,
Elizabeth Travis, LCSW
References
Benson, H. (1975). The relaxation response. William Morrow.
Benson, H., Beary, J. F., & Carol, M. P. (1974). The relaxation response. Psychiatry, 37(1), 37-46. https://doi.org/10.1080/00332747.1974.11023785
Cannon, W. B. (1932). The wisdom of the body. W.W. Norton & Company.
Craig, A. D. (2002). How do you feel? Interoception: The sense of the physiological condition of the body. Nature Reviews Neuroscience, 3(8), 655-666. https://doi.org/10.1038/nrn894
Craig, A. D. (2009). How do you feel, now? The anterior insula and human awareness. Nature Reviews Neuroscience, 10(1), 59-70. https://doi.org/10.1038/nrn2555
Mehling, W. E., Price, C., Daubenmier, J. J., Acree, M., Bartmess, E., & Stewart, A. (2012). The Multidimensional Assessment of Interoceptive Awareness (MAIA). PLoS ONE, 7(11), e48230. https://doi.org/10.1371/journal.pone.0048230
Walker, P. (2013). Complex PTSD: From surviving to thriving. Azure Coyote Publishing.