Pratyahara: Sensory Withdrawal and Input Regulation

Pratyahara is the deliberate withdrawal and regulation of sensory input—learning to consciously filter what you attend to. ADHD brains are often hypersensitive to stimulation: every sight, sound, and sensation competes for attention. Patanjali places pratyahara as a bridging practice between external (body) and internal (mind) disciplines because mastering sensory input is prerequisite to mental steadiness. For ADHD individuals, pratyahara offers practical permission to design environments, use noise-canceling tools, dim lights, or remove visual clutter. More deeply, it teaches the skill of intentionally closing sensory gates—noticing when you're over-stimulated and actively redirecting attention inward. This isn't avoidance but skilled management. Pratyahara recognizes that ADHD attention challenges often stem from sensory overwhelm, and provides both external (environmental design) and internal (mindful withdrawal) strategies to create the quiet inner space where focus becomes possible.