ADHD Overwhelm | 10 Minute Reset

A gentle 10 minute heart coherence meditation using simple 5-5 breathing to help calm your nervous system and regulate ADHD emotions.

In this short practice, you’ll breathe in for 5 and out for 5 while focusing on someone you love, allowing feelings of warmth, care, and connection to naturally build.

At the end, you’re invited to softly connect with gratitude, offering a quiet “thank you” and “I’m grateful for you” to deepen that feeling.

Perfect for:
- emotional overwhelm
- ADHD anxiety or stress
- quick daily reset
- grounding and reconnection

Take a couple of minutes to slow down, soften, and return to yourself.

Panic Relief Music used with gratitude by matt moore zzyzx

Transcript

If you're feeling like your emotions are taking over you at the moment I invite you to join me for this 5-5 coherent breath. We'll be breathing in for the count of five and out for the count of five. If this count doesn't work for you feel free to amend it. That suits your breath so that might be in for four, Out for four or in for six, Out for six. Bring your hands together, Rub to create warmth. Then place your hand at your heart centre at the centre of the chest. Becoming aware of the warmth of the hand. And the hand resting upon your body. And now I invite you to breathe with me. Breathing in two, Three, Four, Five and out two, Three, Four, Five. In two, Three, Four, Five and out two, Three, Four, Five. In two, Three, Four, Five and out two, Three, Four, Five. And now bring into mind somebody in your life who you love dearly. It might be a person, It might be a pet. And thinking about them. About how much you love them. And perhaps bringing a smile to your face. And feeling that love spread around the body. Spreading through all the twists and turns of the mind. Connect with the breath again. Breathing in for the count of five. And out for the count of five. And out for the count of five. Breathing in two, Three, Four, Five and out two, Three, Four, Five. In two, Three, Four, Five and out two, Three, Four, Five. In two, Three, Four, Five and out two, Three, Four. In and allow that feeling to spread down the neck to the shoulders. Down the arms to the hands, Fingers and thumbs. Down the torso to the pelvis. And all the way down the legs. All the way down to the feet and the toes. And your whole body is now filled with this love. And allow this feeling of love to radiate out from your body. And feeling gratitude for this person or pet. Thank you. I appreciate you. Thank you. I appreciate you. And resting in this moment of stillness. And when you're ready, Releasing the hand down. Observing how you feel in the body and the mind. Thank you for listening. My name is Sandhya. Have a wonderful rest of the day.