To stay or to flee: what would you do in an earthquake.

We have all seen or heard the advice about what to do in an earthquake if you're at work, or out and about when the shaking starts.

But what about when you're tucked up in bed, fast asleep, like many were when the 7.8 earthquake hit on November 14?

For most, their first move was to get up and run towards a doorway, other people in the house, or even outside.

Images such as this one showing the 'Triangle of life' theory, circulating on social media, have been discredited by Civil Defence.

While this often instinctive notion to flee is understandable, the message from Civil Defence is to stay in bed and cover your head with a pillow or pull the blankets up.

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The timing of Monday's earthquake has been credited for the low mortality rate as people were mostly in their homes, rather than in unfamiliar environments.

But despite the low casualty rate, it did not stop the conspiracy survival theories from doing the rounds again, especially through social media.

Civil Defence has previously warned that much of the information on the internet – such as the 'triangle of life' theory – has been discredited.

The 'triangle of life' theory suggests people take cover next to sturdy objects so that if the building were to collapse, a void would be created between the sturdy object and whatever has fallen on top of it.

In the case of a quake happening while you were in bed, the 'triangle of life' theory would say that you would roll on to the floor and lie close up to the bed.

This is not the recommended advice from Civil Defence.

"Research from the United States, Taiwan, Japan and Christchurch (all places with modern, earthquake resistant building design codes), supports and recommends the core message for New Zealand: Drop, Cover and Hold is the right action to take in an earthquake," said Civil Defence director of emergency management, Sarah Stuart-Black.

Civil Defence advice is to remain in bed until the shaking has stopped, and to only move once you believe it is safe.