Higher stimulation regulation methods are great for keeping in shape and should be your go-to when you are feeling a bit on the antsy end of things.
Cycling, running, swimming, dance, snowshoeing, rowing and other types of aerobic exercise are all great options, but there are several important points to keep in mind.
1 - Maintain Zone-2 Intensity
Zone 2 = 60~70% of max HR, or the level where you can still breathe comfortably through your nose.
Higher intensity results in more D1 signalling; we are targeting D2. Feel the urge but do not surge. Training yourself to resist phasic impulses is one of the main reasons for this practice.
Regular zone-2 training will increase D2 receptor density on a physical level over the course of 2-6 months - a structural change which can outweigh the D2 deficits seen in ADHD and PTSD.
2 - Anchor attention in bodily sensation.
Stay aware of the movement, rhythm, and breath. When thoughts loop or emotional narratives arise, pause briefly and note them for later reflection during the [cultivation] phase. These activities function as moving meditation: the goal is not to suppress thought but to release attachment to it.
3 - Curate your media environment.
If you use music, audiobooks, or podcasts during activity, ensure they are aligned with your intended direction of change. Media consumed in a state of elevated dopamine penetrates deeply and can shape internal conditioning. Be intentional with what you install.
4 - Avoid exhaustion
Thirty to ninety minutes is the optimal range. Our target is neurochemical balance; physical fitness is a secondary gain. Overexertion raises cortisol and adrenaline, diminishing the regulatory effect on dopamine tone.