12/12/2025
Your emotions aren’t the problem.
Your dysregulation is.
Fix that - everything else shifts.
Your emotions are signals.
The problem is dysregulation -
when your nervous system is already flooded before the emotion even arrives.
ADHD doesn’t make you “too emotional.”
It makes your system faster, louder, more sensitive to stress.
So when something hits:
– you snap
– you shut down
– you spiral
– you regret how you responded
Not because you lack self-control.
But because your body didn’t feel safe enough to pause.
Leadership doesn’t start in your mindset.
It starts in your nervous system.
When you regulate:
• you respond instead of react
• you choose instead of explode
• you stay connected instead of defensive
• you trust yourself again
This is why breathwork works.
Not to calm you down -
but to give your body enough safety to let you lead.
Regulation first.
Leadership follows.
1. Inhale through the nose
slow + steady - 4 counts
2. Pause at the top
gentle hold - 2 counts
3. Exhale through the mouth
long, slow, sigh it out - 6–8 counts
4. Pause at the bottom
feel the stillness - 2 counts
👉 Repeat 5–7 rounds - Longer exhales tell your nervous system you are safe.
Safety creates space.
Space stops emotional reactions.
This is the work we do inside Aloud -
where ADHD becomes awareness, not a diagnosis, and regulation becomes the foundation for how you live, love, and lead.
