"You Are A Lot" (an ADHD/AuDHD podcast) Episode 62: How To Regulate the Autistic and ADHD Nervous System
Nov 17, 2025
A clear look at how the nervous system creates tiredness, fog, and disconnection for neurodivergent people. Short primer on autonomic basics and Polyvagal’s three states. Why popular hacks can backfire and gentler alternatives that actually help. Practical anchors to notice and regulate bodily states and ways to track small signs of progress.
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Nervous System Decides Safety Instantly
- The autonomic nervous system automatically decides if we feel safe or need protection, like heartbeats and breathing.
- Jen Kirkman explains that this process happens without conscious thought but we can influence how we respond afterward.
Three-Part Autonomic Hierarchy
- Polyvagal theory describes three evolutionary layers: dorsal vagal, sympathetic, and ventral vagal.
- Jen says flexibility across these states is key, not staying in a single 'calm' state.
Skip Extreme Biohacks When Dysregulated
- Avoid extreme biohacks like cold plunges or forced breathwork if your system is far from safety; they can overstimulate or exhaust you.
- Use gentler practices that match your current state rather than forcing big jumps between nervous system rungs.
