Resetting Your Nervous System Evidence-Based Practices for ADHD ASD and AuDHD Individuals
- Amoy Hugh-Pennie
- 23 hours ago
- 4 min read
Stress can feel overwhelming, especially for people with ADHD, ASD, or AuDHD. When the nervous system is overloaded, it can lead to heightened anxiety, difficulty focusing, and emotional exhaustion. Fortunately, there are proven ways to help reset your nervous system and regain calm. This blog explores evidence-based strategies that support nervous system regulation, including the powerful role of co-regulation.
Understanding Nervous System Dysregulation in ADHD, ASD, and AuDHD
People with ADHD, ASD, and AuDHD often experience nervous system dysregulation more intensely than neurotypical individuals. This means their bodies and brains can react strongly to sensory input, social situations, or unexpected changes. The nervous system may stay in a heightened state of alert, making it hard to relax or focus.
Research shows that this dysregulation involves the autonomic nervous system, which controls involuntary functions like heart rate and breathing. When stressed, the sympathetic nervous system activates the "fight or flight" response. For many with neurodivergence, this response can be triggered more easily and take longer to calm down.
Resetting the nervous system means shifting from this heightened state back to a calmer, regulated state where the parasympathetic nervous system dominates. This shift improves emotional regulation, attention, and overall well-being.
Evidence-Based Practices to Reset the Nervous System
1. Deep, Slow Breathing
Controlled breathing activates the parasympathetic nervous system, helping to reduce stress and anxiety. Studies show that slow, deep breathing can lower heart rate and blood pressure, promoting calm.
How to practice:
Inhale slowly through your nose for 4 seconds.
Hold your breath for 4 seconds.
Exhale gently through your mouth for 6 seconds.
Repeat for 5 minutes or until you feel calmer.
This technique is simple and can be done anywhere, making it a practical tool during moments of overwhelm.
2. Grounding Techniques
Grounding helps bring attention back to the present moment, reducing feelings of panic or sensory overload. Research supports grounding as a way to interrupt the stress response.
Examples:
Name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
Press your feet firmly into the ground and notice the sensation.
Hold a textured object and focus on how it feels.
These techniques anchor your awareness and help your nervous system settle.
3. Movement and Exercise
Physical activity helps regulate the nervous system by releasing endorphins and reducing stress hormones. For ADHD, ASD, and AuDHD individuals, movement can also improve focus and mood.
Recommended activities:
Gentle yoga or stretching
Walking in nature
Repetitive movements like swinging or bouncing on a therapy ball
Research indicates that even short bursts of movement can improve nervous system regulation.
4. Sensory Modulation
Sensory input can either overwhelm or soothe the nervous system. Identifying sensory preferences and using calming stimuli can help reset the nervous system.
Examples:
Using weighted blankets or vests for deep pressure input
Listening to calming music or nature sounds
Engaging with fidget tools or textured objects
Studies have found that sensory modulation reduces anxiety and improves emotional regulation in neurodivergent individuals.
5. Mindfulness and Meditation
Mindfulness practices encourage non-judgmental awareness of the present moment, which can reduce stress and improve nervous system balance. Research supports mindfulness for improving emotional regulation in ADHD and ASD.
Simple mindfulness exercise:
Sit quietly and focus on your breath.
Notice when your mind wanders and gently bring it back to breathing.
Practice for 5-10 minutes daily.
Apps and guided meditations tailored for neurodivergent people can make this practice more accessible.
The Role of Co-Regulation in Nervous System Reset
Co-regulation means using the presence and support of another person to help regulate your nervous system. This is especially important for people with ADHD, ASD, and AuDHD, who may find self-regulation challenging during high stress.
How Co-Regulation Works
When someone you trust stays calm and responsive, their nervous system can help guide yours back to a regulated state. This happens through nonverbal cues like tone of voice, facial expressions, and body language.
Practical Co-Regulation Strategies
Safe presence: Having a calm, patient person nearby during stressful moments.
Mirroring calm breathing: The supporter breathes slowly and deeply, encouraging the same rhythm.
Gentle touch: A hand on the shoulder or a comforting hug can provide grounding.
Validating feelings: Acknowledging emotions without judgment helps reduce distress.
Research shows that co-regulation can improve emotional and physiological responses, making it a powerful tool for nervous system reset.
Creating a Personalized Nervous System Reset Plan
Everyone’s nervous system responds differently. Building a personalized plan helps you know what works best when stress hits.
Steps to Build Your Plan
Identify triggers: Notice situations or sensations that cause dysregulation.
Choose preferred strategies: Select breathing, grounding, movement, sensory, or mindfulness techniques that feel helpful.
Include co-regulation: Identify trusted people who can support you.
Practice regularly: Build these strategies into your daily routine to strengthen nervous system resilience.
Adjust as needed: Track what works and refine your plan over time.
When to Seek Professional Support
Sometimes nervous system dysregulation can be severe or persistent. Working with therapists trained in neurodivergence can provide tailored support. Approaches like occupational therapy, trauma-informed therapy, or somatic experiencing may be recommended.
If stress or anxiety interfere with daily life, consider reaching out to a healthcare provider for guidance.
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