2/04 Calming the ANS: Mindfulness, Regulation, and Neurodivergent Nervous Systems

After our last discussion on the Autonomic Nervous System (ANS) and why neurodivergent brains burn out faster, this week the Duke Neurodiversity Advocates (DNA) are focusing on what we can do about it.

Many of us live with nervous systems that are chronically overstimulated — juggling sensory input, academic pressure, social energy, and chronic illness. This meeting will explore practical, science-backed ways to calm and regulate the body, from mindfulness and grounding to medication and environmental adjustments.

We’ll discuss:

• How mindfulness actually works in the brain (prefrontal–amygdala regulation, vagal tone, interoception awareness)

• Why many traditional meditation techniques don’t work for neurodivergent people — and what adaptations do

• Pharmacological and herbal approaches that affect ANS regulation (beta-blockers, SSRIs, magnesium, adaptogens — with medical caveats)

• Daily nervous-system maintenance habits (breath pacing, sensory breaks, safe stimming, structured rest)

• When to seek professional help for chronic dysregulation (dysautonomia, anxiety disorders, trauma-related activation)

Evidence-based resources:

• Polyvagal Theory in Practice — Porges, S. (2018)

• National Center for Complementary and Integrative Health: “Mindfulness-Based Stress Reduction” (nccih.nih.gov)

• Harvard Health Publishing: “The Science of Deep Breathing and the Nervous System”

• Study on yoga-based vagal regulation in neurodivergent adults (Frontiers in Integrative Neuroscience, 2022)