Push It Real Good: The Power of Moving Through Freeze Mode

Hannah Kanter
Jan 6
3 min read

Updated: May 5

Sometimes, when we face a crisis or high-stress situation, our body’s first instinct is to freeze. That sense of shutting down or feeling paralyzed is a survival mechanism—our nervous system’s way of protecting us. But in situations where staying stuck isn’t helpful, learning to “push” our way out of freeze mode can make all the difference.

Let’s talk about Bob, a kid who embodied this concept in a big way.

The Story of Bob

Back in the 1970s, a terrifying incident shook a small town in California: 26 children, ages 5 to 15, were kidnapped from their school bus and taken to an underground vault. For 30 long hours, they were held captive, facing an unknown fate. The trauma left a lasting impact on most of the kids, who understandably struggled with severe trauma symptoms afterward.

But 14-year-old Bob Barklay came out of it with fewer scars than many of his peers. Why? Because Bob didn’t stay frozen. His nervous system didn’t collapse under the terror of the situation. Instead, he sprang into action.

Bob looked around, assessed the situation, and enlisted another boy to help him dig their way out. Together, they scooped dirt and clawed through until they had dug a small tunnel to freedom. In a situation where many would have understandably shut down, Bob stayed mobile.

He pushed—literally and mentally—through that freeze mode to make his escape. He didn't get PTSD.

Finding Your Push

While few of us will face circumstances as extreme as Bob’s, many of us know what it feels like to be “stuck” in freeze mode. Whether due to trauma, anxiety, or just a sense of overwhelm, sometimes our mind and body just want to check out.

Learning to engage our push-instinct, that fight-mode survival defense, even in small ways, can be a powerful way to break free from that sense of paralysis.

We tend to freeze because an action (like pushing or running away) was unable to be completed at the time of the initial trigger – usually going all the way back to childhood.

Most children freeze because they can’t escape their homes or their parents or the classroom, etc.

Here are a few ways to use your push muscles to shift out of anxiety—whether you’re mentally frozen, feeling on edge, or like you’re moving through sludge. Try these exercises to bring yourself back to the moment and feel empowered in your body:

Plank Pose – A core favorite, plank helps ground you and engages your entire body.
Push-Ups – Classic, effective, and easy to modify to fit your strength level.
Wall Sits – Remember those from gym class? Find a wall, lean back, and hold.

Start with 45 seconds on and 15 seconds off, and try three rounds. And don’t worry about privacy or equipment! Here are some creative ways to fit these moves into any situation:

Wall Push-Ups – Perfect for a discreet moment in a public restroom.
Wall Sits – Use a door for a quick “push” moment wherever you can find one.
Press, Push, Repeat – Use whatever’s available: press your hands into a desk, push your back against an office chair, or lean into a bus seat with your elbows.