Soundscapes

How do you downregulate your nervous system without having to do more stuff. (Because if you're an ADHD leader right now, adding one more thing might just feel like one more thing.)

A few months ago I had a dangerous blood pressure spike, until then my blood pressure has always been healthy. My doctor put me on a beta blocker, and I’ve been treating down-regulating my nervous system like it’s my full-time job.

It’s working!

Soundscapes are one of my go-tos, because they run in the background rather than requiring effort. Just hit “play”.

Here are some soundscapes I’ve been using:

🕊️ Birdsong

When: Daylight reading.

Why: Songbirds are nature’s perimeter guard, our nervous systems remember this. As long as the birds are singing, our surroundings are almost certainly safe. It’s when they stop singing that we need to pay attention.

‍👣 Meditative Acoustic Music that Evokes Walking

When: While writing.

Why: This is interesting because it’s multilayered.

The rhythm layer has a guitar plucking at a tempo that’s brisk but not fast, with just enough syncopation to be interesting but not jarring—it’s a walking cadence that’s soothing.

The tonal layer has a voice humming, plus acoustic instruments gradually swelling and receding in pitch and volume—the gradual swells are calming.

Together they evoke momentum and safety.

🕯️ Gregorian Chants

When: Evening reading.

Why: Slow tempo, low pitch, steady tone that tells your nervous system it's safe to power down. Plus chanting is made of calm human voices, which adds a feeling of social safety.

The same empathy and creativity that make ADHDers exceptional leaders, can also contribute to exhaustion in these difficult times.

Soundscapes are a very low effort way to down-regulate, not one more thing you have to do.

Do you use soundscapes?

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This is the Somatic Layer of my coaching: Where your body, nervous system, and resilience become leadership assets.

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The 21st century needs ADHD Leaders.
If this is you, I want to support you.

Soon I’ll have room for two new clients.
Watch this space.

Just curious?
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