Meditation & Mindfulness for Hyperadrenergic POTS
Calming the nervous system is a profound tool for managing hyperadrenergic symptoms. Through gentle focus and intentional stillness, we can support autonomic balance and find moments of peace within the body's fluctuations.
Box Breathing
A stabilizing technique if you feel over-stimulated. 1. Find a supportive seat or lie down. 2. Inhale for 4 counts. 3. Hold for 4. 4. Exhale for 4. 5. Hold for 4. Repeat gently.
Extended Exhale
Perfect for dampening an active 'fight or flight' response. 1. Rest your head. 2. Breathe in naturally through your nose. 3. Breathe out slowly through pursed lips, making the exhale twice as long as the inhale.
Daily Micro-Practices
60-Second Body Scan
Trace your awareness from toes to crown to reconnect without moving a muscle.
3-Minute Grounding
Find 5 things you can see and 4 you can touch to anchor your mind during lightheadedness.
Palm-Pressing Calm
Gently press hands together to engage proprioception and feel instant stability.
Soft Belly Breath
Allow your stomach to soften completely to signal safety to your vagus nerve.
Peripheral Softening
Look ahead and soften your gaze to notice the edges of your vision, lowering sympathetic tone.
Guided Breathing Exercises
These gentle exercises help regulate sympathetic activity and calm your body. Note that the linked exterior videos are supportive aids and do not replace professional medical treatment.
1. Inhale for 4 counts. 2. Hold for 4. 3. Exhale for 4. 4. Hold for 4. Best performed lying down if you feel dizzy.
Inhale naturally, then exhale slowly through pursed lips for twice as long. This signals safety to your nervous system.
Place one hand on your belly. Breathe so that your hand rises while your chest remains still. Keep shoulders relaxed.
Daily Micro-Practices for Stability
Integrating short mindfulness breaks into your daily schedule can help anchor your nervous system without requiring significant energy or upright time.
60-Second Body Scan
Quickly check in with your breath and release tension in your jaw and shoulders.
3-Minute Grounding
Identify 5 things you see and 4 things you feel to pull your mind back to the present.
Mindful Hydration
Focus entirely on the cool sensation of water, supporting both body and mind.
Peripheral Softening
Softly expand your vision to the sides to naturally quiet the sympathetic drive.
Horizontal Rest Break
Five minutes of flat rest while noticing the support of the surface beneath you.
Meditation Resources
Use these external aids to complement, not replace, medical care for your wellness.
Guided Audio Library – Balance
Breathing Videos
Cultivate a deep sense of calm through centering meditations hosted on the Balance app (external resource).
Visual guides for box breathing, paced respiration, and hands-on meditation from external resources.
Mindfulness Apps
We support your journey with these external resources: ZenLife for POTS, Insight Timer, Calm, and Balance. Note these apps are not medical care, but helpful aids.
Daily Affirmations for Resilience
Pick one affirmation to repeat today.
My body is learning new ways to find balance.
I am worthy of rest and care.
Progress can be small and still meaningful.
I listen to my body with compassion.
I am more than my symptoms.
I celebrate every step forward, no matter how small.
I am allowed to move at my own pace.