You may have heard of fight or flight, but what does it mean? And what triggers it?!
The "fight or flight" response is something the body does instinctively. It's a physiological reaction to perceived threats. This survival mechanism is part of our human evolution where the body prepares to either face danger head-on or escape it as quickly as possible.
For our ancestors it was how they reacted to life-or-death situations, but these days it can be triggered by modern-day stress and anxiety, often in situations that seemingly don’t call for such extreme physical reactions.
Why does fight or flight happen?
The fight or flight reaction is controlled by the autonomic nervous system, which breaks down into 3 divisions:
Enteric nervous system: This manages how your body digests food
Sympathetic nervous system: this activates body processes that help you in times of need, especially times of stress or danger - it triggers your body’s “fight-or-flight” response
Parasympathetic nervous system: This does the opposite of your sympathetic nervous system, triggering your “rest-and-digest” body processes
When the brain perceives danger—whether real or imagined—it sends signals to the body to release stress hormones like adrenaline and cortisol. These hormones then trigger a number of physical changes that are designed to prepare the body to either fight the threat or flee from it.
The process begins in the amygdala, a part of the brain responsible for processing emotions, especially fear and anxiety. When a potential threat is detected, the amygdala signals the hypothalamus, which then activates the sympathetic nervous system. This system controls the involuntary functions in the body, such as heart rate, digestion, and breathing.
What triggers fight or flight?
The fight or flight response can be triggered by various factors, from external threats to internal stressors. Common triggers include:
Physical danger: such as a near-miss in the car or being confronted by an aggressive person
Emotional stress: work pressure, financial problems, or relationship conflicts
Anxiety and worry: fear of failure, uncertainty about the future, or irrational fears
Phobias: specific objects or situations that trigger deep-seated fears
The triggers vary from person to person, but what is common across all triggers is the body's reaction to this perceived danger, regardless of whether the threat is physical or psychological.
How does fight or flight feel?
When your body goes into fight or flight mode, you may experience:
Rapid heartbeat: this is because the heart pumps faster to deliver more blood to your muscles to prepare for you to run away (remember what your ancestors needed it for!)
Faster breathing: breathing becomes shallow and rapid to increase your oxygen intake
Tense muscles: your body tightens up, preparing to spring into action
Sweating: your body begins to cool itself down to prevent overheating during intense activity
Dilated pupils: your eyes will widen to allow more light in - this is to help sharpen your vision to spot potential danger
Tunnel vision: your focus narrows, making it easier to concentrate on the threat you're facing
Dry mouth: because your body is diverting resources to more vital areas, it naturally produces less saliva
These symptoms are all part of the body’s preparation to defend itself or escape. But even though they can be life-saving in dangerous situations, they are often unnecessary and even harmful when triggered by the daily stresses we experience as part of modern life.
Fight or flight and breathing pattern disorders
Breathing pattern disorders are not just about breathing too fast—they can affect the rhythm, depth and regularity of your breathing, often leading to symptoms such as:
Chronic shortness of breath
Inability to get a satisfying breath
Tightness in the chest
Fatigue
Dizziness
Difficulty concentrating
Difficulties coordinating your breath in certain situations
These issues can further increase your stress levels, creating a vicious cycle where poor breathing habits worsen stress responses, and the fight or flight system is triggered even more often.
How a breathing MOT can help
If you find yourself often experiencing symptoms of fight or flight and you feel that it may be affecting your breathing, a Breathing MOT could be just what you need.
At the Breathing MOT, our respiratory physiotherapists will assess your breathing pattern and breathing mechanics in detail to identify whether your symptoms are related to a breathing pattern issue, as well as considering the factors contributing to your symptoms.
Whilst practices such as yoga and breathwork can help calm the fight or flight response, they do not address the underlying triggers. Our aim is to eliminate the factors that are contributing to a poor breathing pattern, whether it be physical, emotional, or both, to promote efficient breathing in the long term and prevent reoccurrence of symptoms.
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