Instinct, Intellect and Impact: Self-Defense Through the Lens of Science and Solidarity

When we talk about safety in science, it’s often about PPE, protocols, and mitigating risk in the lab. But at last week’s Women in Science PDX self-defense workshop, we discussed physical safety that goes far beyond our benches.

This wasn’t your average self-defense class. Yes, we practiced hammer fists and elbow strikes. But just as importantly, we explored emotional regulation, body language, and the power of setting boundaries with clarity and confidence.

It was part movement science, part behavioral insight, and part social reflection—and it left us with tools to carry into every part of our lives.

Finding Safety Beyond the Lab

One idea anchored the session: we can’t show up fully as scientists, collaborators, or leaders or our genuine selves if we don’t feel safe.

The workshop started with a focus on emotional regulation. Stress, we learned, can hijack our ability to think clearly—but even something as simple as naming what we’re feeling can begin to shift the nervous system.

“Name it to tame it.”

This phrase captured a key takeaway: labeling emotions helps move us out of reactivity and into intentional action.

We also examined how setting boundaries isn’t about managing someone else’s reaction—it’s about communicating our own needs with clarity. Statements like:
“I see you’re a hugger. I’m not. Let’s fist bump instead.”
reminded us that assertiveness isn’t about confrontation; it’s about self-respect and communication. 

Power in Preparation

When the focus turned to physical techniques, the atmosphere shifted. Together, we practiced  targeted strikes—not out of aggression, but to create space and get to safety if necessary.

The emphasis wasn’t on winning a fight. It was on recognizing our options, using biomechanics over strength, and reclaiming our voices. Practicing loud, assertive vocalizations felt just as transformative as any physical move.

Self-defense isn’t about being fearless—it’s about being ready.

Safety Isn’t One-Size-Fits-All

The workshop also created space to reflect on how safety looks different for everyone. For BIPOC and LGBTQ+ scientists—especially trans folks—rates of violence are significantly higher. Acknowledging these realities allowed us to discuss strategies that are adaptive, trauma-informed, and rooted in empathy.

We explored how domestic violence often requires different tools and support systems, emphasizing that safety is never one-size-fits-all.

A Collective Practice

More than anything, this session was a reminder that self-defense isn’t just physical. It’s emotional. It’s social. And it’s something we strengthen together.

Safety isn’t something we achieve alone—it’s something we create as a community.

Whether we’re in the lab, in the field, or walking home from work, the tools we learned—emotional regulation, boundary-setting, and physical preparedness—remind us that empowerment is a practice, not a personality trait.

We don’t have to be fearless. We just have to be ready.

About the Author 

Anna St. Lorenz is a Field Application Scientist and longtime advocate for equity in STEM. As a contributor to Women in Science PDX, they combine scientific background with a passion for empowering communities through education, storytelling, and connection.