Evidence-based breathing exercises and grounding techniques adapted for ADHD nervous systems. Find calm in 30 seconds or less.
Your nervous system speaks a language of sensation. These techniques speak directly to your body.
From 30-second quick resets to deeper body practices
Double inhale through the nose, long exhale through the mouth. Instantly calms your nervous system.
Inhale 4 seconds, hold 4, exhale 4, hold 4. Creates rhythm and focus.
Inhale 4, hold 7, exhale 8. Activates your parasympathetic nervous system.
Quick sensory grounding using sight, sound, touch, and breath.
Notice 5 things you see, 4 you hear, 3 you feel, 2 you smell, 1 you taste.
Guided attention through each body part to release tension and reconnect.
Quick ways to anchor yourself in the present moment
Focus on a single point, notice colors and shapes around you
Feel your feet on the ground, hands on your legs, texture of clothing
Listen for the quietest sound you can hear
Slow exhale is the fastest way to signal safety to your brain
Pro tip: Extended exhale is your superpower
Making your exhale longer than your inhale (even by 1 second) signals safety to your nervous system.
Take a quick assessment and we'll recommend the right grounding technique for your current state.
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