Podcast Summary: Navigating Adult ADHD

Episode #108: 2 Annoyingly Simple Things That Help My ADHD (More than I like to admit)

Host: Xena Jones
Date: April 7, 2025

Episode Overview

In this episode, Xena Jones, ADHD coach and the voice behind "Navigating Adult ADHD," shares two deceptively simple strategies that have made a transformative impact on her ADHD: walking and focused breathing. She candidly discusses her initial skepticism about such basic advice, dives into the neuroscience and research behind these tools, and provides practical (and sneaky) ways to integrate them into daily life—without overwhelming your to-do list. The tone is down-to-earth, funny, and encouraging, focusing on empowerment and real, lived experience.

Key Discussion Points & Insights

1. Why Simple Advice Can Be Annoying—but Game-changing (03:00–06:30)

• Xena openly acknowledges that "walk it off" and "take a deep breath" advice used to irritate her.
  Quote:
  "When people say shit like that to me, I get pretty pissed. I roll my eyes, I get annoyed, I’m like, whatever, right? That just doesn’t help." (04:15)
• She reframes her approach: She’s not lecturing or “should”-ing listeners but sharing her own transformative experiences with these tools.

2. Tool #1: Walking (06:30–31:20)

The Science & ADHD Brain Benefits

• Walking, especially in nature and sunlight, boosts dopamine, serotonin, and norepinephrine—all chemicals the ADHD brain needs more of.
• Being in green spaces lowers cortisol (stress hormone) and directly benefits attention and focus.
• Rapid eye movement during walking is therapeutic—parallels drawn with EMDR therapy for trauma.
• Regular movement “shakes off” stress—Xena analogizes it to a dog shaking off water.

Personal Impact & Routine

• Since June 2023, Xena built up to 10,000 steps a day, but stresses “consistency” and high step counts are not the goal for everyone.
• The habit has:
  • Dramatically increased her ability to handle stress
  • Brought more emotional regulation ("way more calm, more ease")
  • Reduced how much time she spends in fight-or-flight
  • Improved mood, optimism, and sleep
• She humorously confesses loving her bright blue raincoat:
  Quote:
  "I ordered myself a fancy raincoat. By fancy, I mean, it wasn’t that expensive, but I just think it’s fancy. It’s bright blue, like electric blue. Love me some dopamine colors.” (28:10)
• Walks serve as “dopamine connectors,” especially during transitions (e.g., after work before home life, after tough tasks, before podcast recording).
• Even brief walks ("a six-minute block”) can reset her brain.

“Sneaking” Walking Into Your Life (18:30–30:15)

• Xena details how to slip in walking throughout the day:
  • Pacing while waiting at appointments, in waiting rooms, airport gates
  • Short walks between meetings or coaching calls—even just laps around the kitchen while the jug boils
  • Holding a basket rather than using a cart in the store for extra effort
  • Using stairs instead of elevators
• She sees tracking steps as motivational (novelty, competition = dopamine hits).
• No need for fancy gadgets; a basic fitness band or even a phone suffices.

Memorable Analogy

• "Going for a walk is kind of like clearing out my browser tabs... You’re not closing all of them, but you’re closing enough just to make things work way better." (13:42)

3. Tool #2: Breathing (31:20–43:50)

Xena’s Honest Resistance

• She relates to eye-rolling at the advice to “just breathe,” especially when her partner suggests it. Quote:
  "When my partner says to me, just breathe, right? What do I want to do? I want to slap him." (32:05)

The Power of (Physiological) Sighing

• Describes how shallow, rapid breathing triggers the brain to think you’re in danger (fight or flight).
• Demonstrates and breaks down the “physiological sigh” (cf. Andrew Huberman):
  • Double inhale through nose, long exhale through mouth (“sighing the air out”)
  • Sends signal to the brain: you are safe—activates the parasympathetic nervous system (rest-and-digest)
• A relatable example: email anxiety at night leads to dysregulation and uses a physiological sigh to calm her system.
  Quote:
  "My brain did not know the difference between reading an email in my warm, cozy bed and being chased down the street by a lion that had escaped the zoo." (34:49)

The Science & Real-Life Application

• Explains how breathing is a “remote control” for the nervous system—we often forget we’re holding it.
• Even simple breath ratios (in-for-3, out-for-5) can regulate emotions and body.
• Blowing bubbles or inflating a balloon work for both kids and adults as quick regulatory acts.
• Notes on safety: be careful if prone to lightheadedness, practice while seated as needed.

When to Use It

• Before public speaking, webinars, difficult conversations, anytime quick regulation is needed
• Even in “toilet cubicle” moments at the office
  Quote:
  "The amount of times I go into a toilet cubicle somewhere and just [breath sound]—right, do my breathing. Like, literally, I do that." (42:30)

4. Why These Help ADHD So Much (43:50–46:00)

• ADHD isn’t just an “attention” problem—it’s a nervous system regulation problem.
• Walking and breathing target this foundation and make all ADHD-related symptoms easier to manage.
• They complement, but do not replace, medication, therapy, or coaching.

Final Reflection

Quote:
"I still roll my eyes when someone says, just go for a walk, right? Or just breathe, right? I roll my eyes, but I roll them while I put on my shoes or I roll them while I, like, take a deep breath, right? These two things, they’re free, they’re fast, they’re available anywhere, which makes them annoying. Annoying and kind of magical." (45:12)

Timestamps for Important Segments

• 03:00–06:30 — Introduction and Xena’s skepticism about basic advice
• 06:30–31:20 — Tool 1: Walking (including science, practical tips, personal impact)
• 18:30–30:15 — “Sneaky” ways to add walking into everyday routines
• 31:20–43:50 — Tool 2: Breathing, the physiological sigh, and nervous system science
• 43:50–46:00 — Why these tools matter for ADHD; Xena’s closing thoughts

Notable Quotes

• "Going for a walk is kind of like clearing out my browser tabs… you’re closing enough just to make things work way better." (13:42)
• "My brain did not know the difference between reading an email in my warm, cozy bed and being chased down the street by a lion that had escaped the zoo." (34:49)
• "I roll my eyes, but I roll them while I put on my shoes or I roll them while I, like, take a deep breath… They’re free, they’re fast, they’re available anywhere, which makes them annoying. Annoying and kind of magical." (45:12)

Takeaways

• Walking and breathing are “annoyingly simple” but foundational tools for ADHD emotional regulation and stress reduction.
• Success comes from making these interventions easy, fun, and bite-sized, not from perfection or high standards.
• Don’t overthink or overcomplicate—start with what’s doable, and let the science (and your own positive results) motivate you!

For further resources, free guides, and support, Xena invites listeners to visit navigatingadultadhd.com and connect on Instagram @NavigatingAdultADHD.