Breathwork and ADHD: Unlocking Focus, Calm, and Emotional Balance
Living with ADHD often feels like navigating a world that moves too fast, with distractions at every turn. For many, traditional treatments like medication and therapy provide essential support. However, an increasing number of individuals are exploring complementary practices to enhance their well-being. One such practice gaining attention is breathwork, a simple yet powerful tool to imp
rove focus, reduce impulsivity, and foster emotional regulation.
Understanding ADHD and the Nervous System
ADHD is characterised by challenges in attention, hyperactivity, and impulsivity. These symptoms are often linked to dysregulation in the autonomic nervous system (ANS), which controls our stress and relaxation responses. In individuals with ADHD, the stress response can be overactive, leading to heightened anxiety and difficulty concentrating.
Breathwork offers a way to engage the parasympathetic nervous system, the “rest and digest” mode, helping to counteract the overactive stress response. By consciously controlling our breath, we can influence our physiological state, promoting a sense of calm and focus.
The Science Behind Breathwork and ADHD
Recent studies have highlighted the benefits of breathwork for individuals with ADHD
- Enhanced Focus and Attention: Practices like coherent breathing, which involves slow, rhythmic breaths, can improve oxygenation and support better cognitive function. (sfgate.com)
- Emotional Regulation: Breathwork can help modulate emotional responses, reducing impulsivity and promoting a balanced mood. (addca.com)
- Stress Reduction: Engaging in regular breathwork practices can lower cortisol levels, the body’s primary stress hormone, leading to decreased anxiety and improved overall well-being. (time.com)
Expert Insights
James Nestor, author of Breath: The New Science of a Lost Art, emphasises the importance of nasal breathing:(sfgate.com) This is a wonderful book and well worth a read.
“The health benefits of nose breathing are undeniable… Nasal breathing alone can boost nitric oxide sixfold, which is one of the reasons we can absorb about 18 percent more oxygen than by just breathing through the mouth.” (goodreads.com)
Dr. Belisa Vranich, a clinical psychologist and founder of The Breathing Class™, advocates for intentional breathing practices to improve mental health:(en.wikipedia.org)
“Breath training is a means to increased focus, better physical performance, and improved mental health.” (en.wikipedia.org)
Incorporating Breathwork into Daily Life
Starting a breathwork practice doesn’t require extensive time or special equipment. Here are a few techniques to consider:
- Box Breathing: Inhale for (two, three, four) counts, hold for the same count, exhale for the same count, and hold again for the same count. Repeat this cycle for several minutes to promote relaxation. Here is a link to my free guided box breathing practice on InsightTimer: https://shorturl.at/BGyXa
- Coherent Breathing: Aim for five breaths per minute, with equal inhalation and exhalation durations. This practice can help balance the nervous system and improve focus. (en.wikipedia.org)… I like to incorporate this into my daily dog walks…
- Mindful Breathing: Simply pay attention to your breath, noticing the sensation of air entering and leaving your body. This awareness can anchor you in the present moment and reduce distractibility.
Consistency is key. Even a few minutes of daily practice can yield noticeable benefits over time. S start today you wont regret it!