5-Min NSDR for ADHD Overstimulation | Quick Reset & Refocus (Non-Sleep Deep Rest)

Feel wired, overloaded, or unable to switch off? This 5-minute NSDR session is designed to help an ADHD nervous system shift from revved → regulated, so you can downshift into quiet rest and refocus without needing to “meditate perfectly.” It’s a guided ADHD-friendly meditation / non-sleep deep rest protocol for overwhelm, overstimulation, and anxiety spikes. Use this session when you feel: Overwhelmed / overstimulated (“too much input”) Wired-but-tired after a long day or screen time Locked in high alert, even when you want to settle and reset As a mid-day reset between tasks, or after overload Designed for adults and older teens with ADHD who struggle with traditional meditation. What this session does – the protocol guides you through: Orientation and a simple downshift cue Exhale-weighted breathing to support autonomic settling A simple upper-and-lower-body scan (jaw / eyes / shoulders / chest / belly / legs) A short period of drift with breath-and-weight as anchors A gentle re-entry so you don’t feel jolted back Acts as a quick “ADHD calm and reset” tool you can repeat daily Supports ADHD anxiety / stress regulation through breath and body-based cues ADHD state today: revved → regulated (ADHD overload / overstimulation) What to expect: orientation → autonomic settling → body scan → drift → re-entry Chapters 0:00 Orientation + downshift cue 0:41 First settling breath (long exhale) 1:21 Autonomic settling: longer exhales 1:36 Two rounds (4s inhale / 6s exhale) 2:25 Breath + weight anchor 3:02 Body scan (jaw / eyes / shoulders) 4:02 Upper body + hands 4:14 Chest / back 4:31 Belly 4:48 Lower body 5:25 Re-entry How to use this NSDR Get comfortable (lying down or seated, not driving or moving around). If your mind wanders (it will), that’s normal. Protocol note: When you notice you’ve drifted, gently return to one contact point – for example: the back resting on the bed feeling your bottom on the seat or the feeling of your feet supported on the floor Each return is part of the practice, not a failure. Comment below what ADHD state you used this for (stuck, overload, crash, bedtime) and any thoughts, so we can build more protocols around what actually helps you. Please like and subscribe, and if it's helped you, share with a friend! Save this to your “ADHD calm down” or “sleep / reset” playlist so it’s easy to find when you need it. Format: Voice only - No music / silent background - Black screen for minimal visual input NSDR Protocol Studio | ADHD Downshift Structured, repeatable NSDR sessions designed to support ADHD state regulation using: time-bounded protocols, voice-led guidance, intentional silence. This 5-minute session is one part of a growing ADHD Downshift series in multiple time formats. Safety + Disclaimer This video is for education and general well-being. It is not medical advice, and it is not a treatment or cure for ADHD or any other condition. Do not use while driving or operating machinery. Science note: Research on “NSDR” under that exact label is still emerging, but broader studies on mindfulness- and meditation-based approaches in ADHD report symptom and function improvements in some participants and mixed results overall, especially when compared to active controls. This protocol is framed as a practical rest and state-regulation tool, not a standalone treatment. Read more Substack (articles, protocol notes, and updates): https://nsdrprotocolstudio.substack.c...[adhd-downshift-reboot-5min ]