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The ADHD breathing paradox — you need to focus to do the thing that helps you focus (lemmy.world)

submitted 5 days ago by DeLalo98@lemmy.world to c/nosleep@lemmy.world

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My therapist keeps telling me to "just do some breathing exercises" when I'm overwhelmed. But like... that's the problem. When I'm in ADHD paralysis I can't even start the breathing exercise because starting things is literally the issue.

Has anyone found a way around this? I've noticed that having something visual helps me — like a circle that expands and contracts — because it gives my brain something to latch onto instead of trying to count in my head (which I lose track of after 2 seconds).

What techniques actually work for the ADHD brain?

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[–] Aquila@sh.itjust.works 1 points 5 days ago

Doing grounding helps me into meditation with a particularly turbulent mind. Sit down and think about what you’re able to hear, what do you see, what are you feeling. Go through the body head to toe checking in with everything. Does your skin itch? Are your shoulders tense? Do your legs want to run? Are there pent up emotions hanging out somewhere in the recesses?

Often i get distracted and have to remind myself many times during that process but slowly the mind stills and can focus on breathing afterwards.