Neurodivergent Brains

Neurodivergent brains can easily become overwhelmed in a world that isn’t built with them in mind. The fast pace of our culture, constant sensory input, unspoken social rules, and conflicting communication styles can all pile up until daily life feels like too much.

Grounding techniques are practical, evidence-based tools that help calm the nervous system and bring us back into the present moment. Below are three strategies that work well for both trauma recovery and neurodivergent regulation.

Deep diaphragmatic breathing.

You may have heard this called belly breathing, square breathing, or starfish breathing—but the exact name doesn’t matter.

What matters is the science: slow, intentional breathing tells your body that you’re safe. It activates the parasympathetic nervous system (the “rest and digest” response), which helps regulate stress and anxiety.

When we’re overwhelmed, our breath becomes shallow and less oxygen reaches the brain. Deep breathing reverses this by:

• Improving oxygen flow to the brain and body.

• Providing a mental anchor when racing thoughts take over.

Even a few slow breaths can make a difference.

Grounding with the 5-4-3-2-1 technique.

This simple exercise helps anchor you to your surroundings through your senses. The best part? It works even if you lose count or mix up the order.

Bring your attention to the present moment by naming:

• 5 things you can see

• 4 things you can feel/touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

This technique is especially useful during sensory overload or when anxiety feels overwhelming.

Progressive muscle relaxation mini-version.

Tension often builds up in our bodies without us realizing it. This exercise helps release that stress.

• Do a quick body scan and notice where you feel tightness (jaw, shoulders, hands, etc.).

• Intentionally clench or tense that muscle group for a few seconds.

• Release and relax.

• Repeat with other areas of tension.

This helps reduce physical stress signals and creates a sense of calm.

Final Thoughts

People often ask how often they should practice grounding techniques. My answer:

• Practice in a way that makes you want to do it again. It should feel supportive, not like another chore.

• Use multiple strategies together. No single exercise will take you from “completely overwhelmed” to “totally calm,” but layering techniques helps you stay regulated over time.

Grounding isn’t about perfection—it’s about giving your nervous system small, steady reminders that you’re safe.

Safety note: If any exercise feels overwhelming, pause and return when ready. You are in control of your practice.