Amritaya Yoga
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As a certified Hatha Yoga teacher and Sound Healing Therapist, I offer individual and group Sound Healing sessions as well as Hatha Yoga classes, to help you relax, release stress, and restore balance through mindful movement, breathwork, and sound.
16/06/2026
If everything feels overwhelming…
not just the big things, but the small things too.
The email you need to answer.
The noise in the background.
The decision you need to make.
The emotion you can’t seem to switch off.
It can be easy to assume that you’re not trying hard enough.
That you need more discipline.
More motivation.
Better focus.
But often, that’s not the real problem.
When the body has been carrying stress for too long, even simple tasks can begin to feel heavier than they are.
And for many adults with ADHD, this can become a daily experience.
Not because you’re lazy.
Not because you’re broken.
But because your system is working hard to manage more than it was designed to carry alone.
This is why regulation matters.
Not as another thing to perfect.
But as a way to create the conditions that allow focus, clarity, and presence to return.
The simple practice in this post is one way to begin.
Just sixty seconds.
A small pause.
A longer exhale.
A moment of support instead of force.
✨ Save this post for the days when everything feels like too much.
What helps you come back to yourself when you’re feeling overwhelmed?
✨For many people with ADHD, attention is constantly being pulled in different directions.
By thoughts, tasks, ideas, and distractions.
One way to support focus and nervous system regulation is through simple practices that combine movement and breath.
When attention is shared between movement and conscious breathing, awareness often shifts from thinking into sensing.
You don’t have to stop your thoughts.
You simply give your attention somewhere else to land.
The movement.
The breath.
The sensations in your body.
Benefits:
✨ Increased body awareness
✨ Improved focus and attention
✨ More conscious breathing
✨ Reduced neck and shoulder tension
✨ A greater sense of grounding and presence
✨ Support for nervous system regulation
Try both exercises and let me know:
1️⃣ Side to side
2️⃣ Up and down
Which one felt more challenging?
Inspired by
He has many great reels like this. 🙏
✨ 1 minute a day to calm your nervous system and improve ADHD focus ✨
Ready for the next step?
Nadi Shodhana, also known as Alternate Nostril Breathing, is a traditional yogic breathing practice that helps create balance between the body and mind.
How to practice:
✨ Close your right nostril and inhale through the left
✨ Close your left nostril and exhale through the right
✨ Inhale through the right
✨ Close your right nostril and exhale through the left
🔄 Repeat for 1 minute
This gentle breathing technique can help settle a busy mind, support emotional balance, and improve your ability to focus—especially when you’re feeling overstimulated or mentally scattered.
✔️ Supports nervous system regulation
✔️ Helps reduce overstimulation
✔️ Encourages focus and mental clarity
✔️ Supports emotional regulation
✔️ Helps you reconnect with the present moment
Try it for just 1 minute and notice how you feel. 🙏
5 Micro-Habits for ADHD Regulation
I know how easy it is to feel overstimulated, scattered, and constantly “on” — especially when you have ADHD.
What I come back to is this: regulation doesn’t happen through big changes, but through small, consistent moments that gently support your nervous system throughout the day. 🌿
Try just one of these habits this week. Not all. Just one.
And notice how your body responds — not your productivity, but your presence. ✨
Which one feels most supportive for you right now?
✨1 minute a day to reset your nervous system and Improve ADHD focus ✨
Sama Vritti Pranayama, also known as Equal Breathing, is a simple yet powerful breathing practice that helps bring balance to the body and mind.
How to practice:
✨Inhale through your nose for 5 counts
✨Exhale through your nose for 5 counts
🔄 Repeat for 1 minute
By matching the length of your inhale and exhale, you can create a sense of steadiness, calm, and focus—especially helpful when you’re feeling overstimulated or struggling to focus.
✔️ Supports nervous system regulation
✔️ Helps reduce mental overwhelm
✔️ Encourages focus and mental clarity
✔️ Promotes emotional balance
✔️ Helps you reconnect with the present moment
Try it for just 1 minute and notice how you feel. 🙏
✨A gentle sequence to do before bed to release stress and ease tension throughout the body. These restorative poses help bring the nervous system into a calm, relaxed state, making it easier to unwind and prepare for a restful night’s sleep.
No effort — just support, regulation, and letting your system finally land.
So grab a few pillows and join in for a gentle stretch.
Save this for nights like these ✨🌙🙏
Breathwork can be a powerful tool for managing stress and overwhelm.
Yogis have practiced pranayama for thousands of years, using the breath to steady the mind, prepare for meditation, and cultivate a greater sense of calm and balance.
Research also suggests that the physiological sigh—a double inhale followed by a long exhale—can help reduce stress and support nervous system regulation in the moment.
Here’s how to practice it:
1️⃣ Take two short inhales through your nose.
2️⃣ Follow with one long, slow exhale through your mouth, making the exhale longer than the combined duration of the two inhales.
3️⃣ Repeat 3–5 times, or as needed.
1 minute a day to reset your nervous system ✨
Legs Up the Wall (Viparita Karani) is a gentle restorative yoga pose that can help you slow down, relax, and recharge after a busy day. 🧘💙
In yogic traditions, inversions like this are often associated with vitality, longevity, and overall well-being.
Perfect when you’re feeling stressed, tired, mentally drained, or trying to calm an overstimulated ADHD mind.
✔️ Encourages relaxation
✔️ Helps release tension
✔️ Supports healthy blood circulation
✔️ May help calm an overstimulated mind and improve focus
✔️ Supports recovery after long days
✔️ Promotes a sense of calm and balance
Try it for just 1 minute and notice how you feel. ✨
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