177: 4 Simple Ways to Slow Down An ADHD Brain

Ever feel like your brain just won’t shut off — like it’s sprinting while the world is asking you to walk? You’re not alone. In this episode of Do I Have ADHD?, your host (recording from the car today!) shares four easy, practical tools that help calm a racing mind. No special tools, fancy skills, or money required — just your intention and a few minutes of time. These methods tap into the body-brain feedback loop to signal safety and calm, even when your thoughts are spiraling.

What You’ll Learn:

How your body can help signal to your brain that it’s safe to slow down

Four simple, sensory-based techniques that promote nervous system regulation

Why overstimulation happens so quickly in modern life — and what to do about it

Timestamps:

00:00 – 01:40 | Welcome & what to expect in this episode (plus a heads-up about background noise!)

01:41 – 04:35 | How the body-brain stress loop works — and why calming one calms the other

04:36 – 08:05 | 1. Open Hands, Half Smile – A deceptively simple pose that instantly relaxes your muscles and signals calm

08:06 – 12:32 | 2. Take a Sensory Break – Unplug, un-stimulate, and wrap yourself up like a burrito (weighted blankets encouraged!)

12:33 – 17:01 | 3. Gravity Break + Belly Breathing – Lay down, elevate your legs, and breathe into your belly to activate your parasympathetic system

17:02 – 20:20 | 4. Go Touch Grass – Ground yourself (literally) by getting outside and feeling the earth beneath your feet

20:21 – End | Recap of all four techniques + final encouragement

Mentioned Resources:

House of Psalms YouTube Channel (for calming frequency music)

Take a moment to try just one of these techniques today — your nervous system will thank you.