[September Newsletter] Back to Basics: Polyvagal and Breathwork Tools for ADHD Brains

Gretchen Pound, PhD
Sep 1
3 min read

Bridging Neuroscience, Breath, and Daily Regulation

Welcome to September!

The transition from summer to fall often brings a mix of excitement and pressure—new routines, deadlines, and for many ADHD brains, the resurfacing of old patterns: impulsivity, overwhelm, and procrastination.

This month, we're going back to basics by exploring how polyvagal theory and intentional breathwork can support emotional regulation and executive function—without needing another productivity hack.

🧠 ADHD + the Nervous System: What’s the Link?

ADHD isn’t just about attention—it’s deeply tied to nervous system dysregulation. Many people with ADHD swing between high alert (fight/flight) and shutdown (freeze), often without realizing it.

The polyvagal theory (developed by Dr. Stephen Porges) offers a roadmap of how our nervous system responds to stress and safety. When you're stuck in dysregulation, focusing, starting tasks, or making decisions becomes harder.

👉 The good news: you can shift your state. That’s where breathwork and grounding come in.

🌬️ Breath + Body Tools for Real-Life ADHD Challenges

Here are three polyvagal-informed tools you can use today to reset your system:

1. Box Breathing for Impulsivity

Inhale 4 → Hold 4 → Exhale 4 → Hold 4 (repeat 4–6x).

Quickly calms the body—use before reacting or diving into distractions.

2. 5-4-3-2-1 Grounding for Overwhelm

Name: 5 things you see, 4 touch, 3 hear, 2 smell, 1 taste or feel.

Use when overstimulated, transitioning, or mentally spiraling.

3. Extended Exhale for Procrastination

Inhale 4 → Exhale 6–8 (repeat 6+ times).

Use it to unfreeze before starting a task you're avoiding.

🌀 Why This Matters for ADHD Coaching + Therapy

Whether you’re a therapist, coach, or a self-aware ADHDer, understanding the nervous system is foundational. Tools like these don’t “fix” ADHD—but they build body-based awareness, which helps regulate attention, emotion, and motivation.

The more you learn to track and shift your state, the easier it becomes to:

Catch impulsive patterns early
Start and finish tasks
Navigate transitions
Reduce internal chaos

✨ Try This Reflection Prompt:

“What cues does my body give me when I’m about to spiral, shut down, or act on impulse?”

Journal your answers and pair them with one grounding tool this week.

Here’s to a calmer, more connected fall—one breath at a time.

With care,

Dr. Gretchen Pound

UPDATES:

Gretchen Pound, Ph.D.

One of San Diego’s 2025 Top Women of Influence

In its 40th Anniversary Issue, the SD METRO Magazine featured 15 of the San Diego Business Community's Most Accomplished Women.

Dr. Pound’s Professional Accomplishments

Dr. Gretchen Pound is a pioneer in neurodivergent advocacy and integrative mental health. As the founder of Healthier Life Coaching, she has redefined how individuals and companies approach ADHD, dyslexia, high sensitivity, and emotional wellness. With 23 years of clinical and coaching experience, Dr. Pound’s work transcends traditional psychology by integrating evidence-based clinical therapies with holistic modalities, including yoga, Ayurveda, Reiki, energy work, and mindfulness practices.

Licensed by the State of California (PSY21504), Dr. Pound is a Certified Clini-Coach®, an ADHD and executive functioning expert, and a workplace neuro-inclusion consultant. Her hybrid approach empowers clients, particularly women and entrepreneurs, with both diagnostic clarity and personalized coaching that transforms challenges into opportunities. She works with individuals, families, and corporate clients, offering a range of services. Her social media and blogs play a significant educational role.

A frequent guest on podcasts and thought leadership platforms, Dr. Pound has emerged as a leading voice on neurodiversity in the workplace. Her 2024 recognition by the San Diego Business Journal as a Top Professional in Behavioral Health underscores her influence and impact.

Her leadership is also evident in how she helps others take steps on their own. She coaches executives, entrepreneurs, and professionals on organization, communication, and stress management, equipping them to become stronger.

Whether guiding a patient through trauma, hosting a women’s retreat, or consulting with a company on neuro-inclusion, Dr. Pound’s approach is always the same: to lead and empower others to do the same.

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