4. Understanding the Four Survival Responses: Fight, Flight, Freeze, and Appease

NeuroHeir℠ Podcast: Somatic and Generational Healing Tools for Parents, Therapists, and Cycle Breakers

Have you ever caught yourself snapping at someone you love, shutting down mid-conversation, or saying yes when every part of you wanted to say no?

In this episode of the NeuroHeir℠ Podcast, Leanna explores the four core survival responses including fight, flight, freeze, and appease, and how they shape our emotional reactions, relationships, and generational patterns. You’ll also learn about the window of tolerance, how stress affects the brain, and why these ancient responses are not flaws but intelligent survival mechanisms.

You’ll Learn:

• What the window of tolerance is and how it explains emotional overwhelm
• How the amygdala, vagus nerve, and prefrontal cortex interact during stress
• Why your body’s reactions are adaptive and ancient
• How generational modeling keeps survival patterns on autopilot
• A reflection to identify your most common state and expand your window of tolerance

If this episode resonates with you, don’t forget to download the NeuroHeir Survival Response Map for a visual guide to finding your way back to calm.

Referenced Research & Resources:

• Impala Completing the Stress Cycle [Video]. (2013). YouTube. https://youtu.be/-QgglTik6G4?si=bbMNLONgqr1YnUEM
  (This wildlife clip visually illustrates the natural stress-release process often referenced in Peter A. Levine’s Somatic Experiencing® work.)
• Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. W. W. Norton & Company.
• Schore, A. N. (2019). Right Brain Psychotherapy. W. W. Norton & Company.
• Siegel, D. J. (1999). The Developing Mind: Toward a Neurobiology of Interpersonal Experience. Guilford Press.

Connect with me:
Instagram → @aligningwithleanna
Disclaimer:
Although I am a licensed Associate Clinical Mental Health Counselor, The NeuroHeir℠ Podcast is not a substitute for therapy, counseling, or medical treatment. The tools and practices I share are for educational and coaching purposes only. Every nervous system is unique, and what we discuss on this podcast should not replace your own individual therapeutic work or professional support.

The focus of this podcast is my coaching work, which centers on education, nervous system practices, and generational healing tools designed to support—not replace—your personal journey with a qualified provider.

If you are struggling with your mental health or experiencing overwhelming emotions, please seek support from a licensed professional in your area. You don’t have to do this work alone.