Prosper Health's Autism Resource Center

Breathing is something we do automatically, so it might seem strange that it’s something we need to learn. 

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While breathing won’t solve all your problems, learning how to breathe intentionally can change how you respond to them, and that can make a big difference. Breathing exercises offer autistic adults a powerful, science-backed tool for navigating nervous system dysregulation, sensory overwhelm and emotional intensity. 

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These practices don’t need to be rigid or perfect to be effective; rather, they can be tailored to sensory preferences, embedded in daily routines and paired with mindful movement or imagery. Ultimately, breath is more than a survival mechanism—it becomes a means of self-connection, regulation and empowerment.

Autism spectrum disorder (ASD) is a neurodevelopmental condition that impacts how people communicate, learn and interact with the world. Some autistic traits in adults include having difficulty understanding what others think or feel, taking things literally, avoiding eye contact and having intense, narrow interests known as “special interests.”

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Understanding autism is crucial because it promotes accurate recognition of the rich diversity in how autistic people perceive, process and interact with the world, thereby reducing stigma and enabling tailored supports that respect individual strengths and challenges. Further, by dispelling myths and misconceptions, we foster inclusion, improve mental health outcomes and empower autistic individuals to thrive.

To be diagnosed with autism spectrum disorder, an individual must have social and communication differences compared to those without autism, and those differences must impact their daily life. The severity varies from one individual to the next. However, communication differences are a core characteristic of autism. 

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Common challenges faced by autistic people include:

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• Difficulty interpreting or understanding body language
• Difficulty modulating tone, volume or speed of speech
• Trouble understanding idioms, figurative language or other instances of non-literal speech
• Uncertainty during social interaction
• Using more direct language or more formal and technical language, which is sometimes mistakenly interpreted as “bluntness” or “rudeness”
• Using repeated words or phrases (or echolalia)
• Having a flat affect or appearing uninterested during conversations, even if they are engaged

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Differences in communication between autistic individuals and non autistic individuals often lead to difficulties for the autistic population. These difficulties include:

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• Facing judgment during social situations or bullying from peers
• Finding it hard to make or maintain friendships
• Developing anxiety around social situations
• Feeling fatigued after a social interaction
• Increased risk of isolation or loneliness
• Low self-esteem or negative self-image
• Engaging in masking behaviors, which can lead to burnout

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When communication style differences are judged instead of accommodated, it leads to negative outcomes for autistic individuals. Support and resources can help autistic individuals become more effective communicators, but that’s only one piece of the puzzle. It’s also important that we learn to not only understand autistic communication but also accept and embrace it. 

For many people, fully understanding an autism diagnosis means unpacking their relationship to trauma. This was true for me after I was diagnosed with both autism spectrum disorder (ASD) and complex post-traumatic stress disorder (CPTSD) in my late twenties. 

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Many autistic people experience trauma, which can affect them in distinct ways compared to neurotypical peers. For these individuals, digging into the relationship between autism and trauma can make a profound difference in regulating their nervous systems and improving their mental health. For me, my autism and CPTSD diagnoses have been equally revelatory and often intertwined. Exploring the relationship between the two has helped me better understand myself and tangibly improve my quality of life. 

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Read on to learn about the link between autism and trauma-related disorders, as well as how to cope.

Does the thought of day-to-day chores make you feel paralyzed? Does your phone pile up with unread emails and unanswered texts you can’t make yourself respond to? There are many reasons why people might struggle to meet the demands of daily living, but for those who identify with the experiences associated with pathological demand avoidance, all demands can feel oppressive and anxiety-inducing.

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Sometimes called pervasive drive for autonomy, PDA is a behavioral profile most commonly associated with autism spectrum disorder (ASD). PDA is said to be different from simply disliking certain tasks or being asked to do something. It’s natural for people to put off or avoid certain demands—however, some individuals experience a more intense and pervasive drive for agency and resistance to demands, which can impact their daily lives and mental health.

PDA was first proposed as a unique subtype of autism spectrum disorder, but is now most often understood as a possible profile of autism, meaning a pattern of behaviors and traits present in some autistic people. To date, researchers have yet to reach a consensus on how to categorize PDA or on its definition, characteristics and support strategies. PDA advocacy, however, has grown as a field, and advocates have advanced many recommendations for support based on PDA individuals’ lived experiences. 

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If the proposed PDA autism behavioral profile resonates with you, read on for tips to manage it.

Dialectical behavioral therapy (DBT) teaches practical tools for managing emotions and coping with distress. While it was originally developed to help those with borderline personality disorder (BPD), people who are neurodivergent or dealing with many mental health conditions can find DBT-based tools helpful.

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For many adults with autism spectrum disorder, the DBT skill “ACCEPTS” is helpful during moments of sensory overload, executive functioning fatigue or emotional dysregulation. It offers simple ways to shift focus and make space to regulate before taking action.

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Let’s take a closer look at what each part of ACCEPTS means and how you can make it work for you.