How polyvagal exercises soothe the ADHD mind

Living with ADHD can often feel like you're caught in a whirlwind; your thoughts race, your emotions fluctuate, and the simplest tasks can seem overwhelming. If this resonates with you, know that you’re not alone. There is a way to calm that inner storm and create a sense of safety and stability within yourself. This is where polyvagal exercises, when guided by a therapist with specialised training, can become a powerful tool in your journey toward balance and well-being.

Understanding polyvagal theory and its connection to ADHD

The polyvagal theory, developed by Dr. Stephen Porges, offers valuable insight into how our nervous system manages stress, safety, and connection.

For those living with ADHD, it can be challenging to remain in the ventral vagal state, where calm and connection are most accessible. Instead, you may find yourself cycling between heightened energy and emotional exhaustion, making it difficult to focus or maintain balance. Polyvagal exercises, practised within the safety of a therapeutic relationship, offer a gentle way to help your nervous system find equilibrium.

How polyvagal exercises in therapy can support ADHD

ADHD isn’t just about difficulty with attention; it also involves emotional regulation, sensory sensitivity, and how you respond to stress. Polyvagal exercises can help create a more stable nervous system, making it easier to manage ADHD symptoms. When guided by a therapist, these exercises can offer significant benefits:

Creating a sense of safety

ADHD can often make the world feel chaotic and unpredictable. Polyvagal exercises practised in therapy focus on activating the ventral vagal state, where you feel safe and connected. This can reduce anxiety and overwhelm, allowing you to approach life’s challenges with a clearer mind.

Improving emotional regulation

Emotional ups and downs are common with ADHD. In therapy, you’ll explore exercises that help you stay grounded, even when emotions are running high. Your therapist will guide you in learning how to soothe yourself and return to a calm state when emotions feel intense.

Enhancing focus and calm

A balanced nervous system naturally leads to better focus and attention. Through polyvagal exercises, your therapist can help you calm both your mind and body, reducing restlessness and improving your ability to concentrate.

Reducing sensory overload

ADHD often comes with heightened sensitivity to sensory stimuli, which can be overwhelming. In therapy, you’ll learn techniques to help your nervous system process sensory information more smoothly, making everyday experiences feel less intense and more manageable.

Simple polyvagal exercises to explore in therapy

In therapy, your therapist may introduce you to a variety of polyvagal exercises, tailored to your unique needs.

Here are a few examples of what these exercises might look like:

Deep, slow breathing

One of the most accessible ways to activate the ventral vagal state is through deep, slow breathing. In therapy, you’ll practice this technique, learning how to use your breath to calm your nervous system and find balance.

Grounding techniques

Grounding exercises, such as feeling your feet on the floor or holding a comforting object, can help bring you back to the present moment. Your therapist can guide you in using grounding as a way to anchor yourself when you feel scattered or overwhelmed.

Gentle movement

Therapy might also involve incorporating gentle movements, like yoga or tai chi, which help regulate your nervous system. These practices allow you to release excess energy while staying connected to your body and breath.

Vocal toning

Humming, singing, or chanting can stimulate the vagus nerve, which plays a key role in regulating your nervous system. Your therapist may introduce these practices to help you shift into a more relaxed state, reducing anxiety and enhancing focus.

Social connection

Building safe and supportive relationships is another important aspect of polyvagal theory. In therapy, you’ll explore how positive social interactions can help you feel more grounded and less reactive, strengthening your ability to connect with others.

Building compassion in your therapeutic journey

It’s essential to approach these exercises with self-compassion, especially when working within a therapeutic setting. Therapy isn’t about 'fixing' your ADHD or forcing yourself to be calm. It’s about creating a nurturing space where your nervous system can find its way back to balance, at its own pace. Your therapist will be there to support you every step of the way, providing guidance, encouragement, and a safe space for exploration.

Engaging in polyvagal exercises as part of your therapy is a journey of self-discovery and healing. You are giving yourself the opportunity to reconnect with your body, manage your emotions with kindness, and build resilience against life’s stresses. And perhaps most importantly, you are doing this with the support of a therapist who understands the unique challenges of ADHD and is committed to helping you find peace and balance.

If you’re ready to take this step, remember that you don’t have to do it alone. Therapy offers not only tools for managing ADHD but also a compassionate partnership in your journey toward well-being. With the right support, you can find a sense of calm and connection within yourself that supports every aspect of your life.

This journey is yours, and it is one of nurturing, healing, and growth. Take it one step at a time, knowing that you are doing something truly kind for yourself.