By Tim Aiello, MA, LPC, ADHD-CCSP, ASDCS
Living with Autism and ADHD (AuDHD) often means experiencing heightened nervous system responses, leading to frequent states of fight, flight, freeze, or fawn. The Polyvagal Theory, developed by Dr. Stephen Porges, explains how our nervous system detects safety and threat, providing a roadmap for regulating emotions and achieving a sense of calm and connection.
Below are 20 evidence-based somatic techniques that can help autistic and ADHD adults shift from dysregulation to a state of safety. These tools range from quick and accessible techniques for everyday situations to deeper practices that enhance long-term nervous system regulation.
1. Deep Diaphragmatic Breathing
Slow, controlled breathing signals safety to the nervous system by activating the parasympathetic (rest and digest) response. Try Anchor Breathing, where you inhale deeply through your nose for four counts, hold for four counts, and exhale slowly through your mouth for six counts.
2. Alternate Nostril Breathing
Balancing breath through each nostril calms the nervous system and improves focus. Inhale through your left nostril while covering the right, then switch. Repeat for 2-3 minutes.
3. Square Breathing (Box Breathing)
Used by Navy SEALs, this technique involves inhaling, holding, exhaling, and holding for an equal count of four. It’s portable and effective in high-stress situations like work or driving.
4. The Voo Sound
Chanting a deep "voo" sound vibrates the vagus nerve, which is essential for down-regulating stress responses. This works best when exhaled slowly and deeply.
5. Humming
A simple, yet powerful technique that activates the vagus nerve and signals safety to the body. Hum softly for a few minutes to create a sense of grounding.
6. Singing
Singing engages breath control, vocal vibration, and social connection, all of which stimulate the vagus nerve and reduce anxiety.
7. Gargling
A lesser-known vagus nerve exercise, gargling with cold water stimulates the throat muscles connected to the vagus nerve, supporting calmness and regulation.
8. Cold Water Exposure
Applying cold water or an ice pack to the back of your neck can quickly reduce anxiety and reset the nervous system. This is especially effective during moments of overwhelm or sensory overload.
9. Self-Soothing Touch
Placing your hand on your chest or applying gentle pressure to your arms can activate proprioceptive input, creating a felt sense of safety.
10. Weighted Blankets
Deep pressure stimulation from a weighted blanket calms the nervous system, reduces cortisol levels, and promotes relaxation.
11. Progressive Muscle Relaxation (PMR)
By tensing and relaxing different muscle groups, you can discharge stored tension and increase body awareness.
12. Gentle Stretching
Simple movements like neck rolls, shoulder shrugs, and toe touches help release muscular tension caused by prolonged stress responses.
13. Mindful Movement (Yoga, Tai Chi, Qi Gong)
These practices combine breathwork and intentional movement, engaging the ventral vagal system to support emotional regulation.
14. Rhythmic Dancing
Engaging in dance with a steady rhythm can stimulate the nervous system in a positive way, shifting out of fight-or-flight and into a playful state of engagement.
15. Shaking It Off (Neurogenic Tremors)
Deliberately shaking your arms, legs, or whole body for 1-2 minutes can help release excess adrenaline and restore a sense of calm.
16. Sensory Grounding (5-4-3-2-1 Method)
Engage your senses to connect with the present moment:
5 things you see
4 things you feel
3 things you hear
2 things you smell
1 thing you taste
17. Visualization Techniques
Imagining a safe place or positive memory can activate the social engagement system, shifting away from survival responses.
18. Laughter
Laughter stimulates the vagus nerve, improves oxygen flow, and naturally reduces stress hormones. Even forced laughter can have positive effects!
19. Engaging in Creative Activities
Painting, drawing, playing an instrument, or engaging in any creative outlet can provide a non-verbal way to regulate emotions and process stress.
20. Safe Social Engagement
Connecting with trusted people, pets, or even co-regulating through text messages can activate the ventral vagal pathway, shifting you from isolation to connection.
How to Incorporate These Techniques Daily
At Home → Use a weighted blanket, practice deep breathing, or try visualization before bed.
At Work → Engage in square breathing, humming, or self-soothing touch to stay grounded.
While Driving → Practice alternate nostril breathing, singing, or apply cold water to your neck during stressful commutes.
During Overwhelm → Try shaking, progressive muscle relaxation, or sensory grounding for immediate relief.
Final Thoughts
For autistic and ADHD adults, understanding the autonomic nervous system is key to self-regulation and emotional well-being. By integrating somatic resources grounded in Polyvagal Theory, you can increase your capacity for calm, connection, and resilience.
You are not broken—your nervous system just needs the right tools to feel safe.
Would you like personalized strategies to help regulate your nervous system? Let’s work together to build a plan tailored to your needs.
Tim Aiello, MA, LPC, ADHD-CCSP, ASDCS
Clinical Director, Myndset Therapeutics
Specializing in Neurodivergent-Affirming Therapy & Somatic Regulation