My Breathwork Guide for Adults With ADHD: To Help Calm Your Mind
Hi there, I’m George Watts, a BWY yoga teacher, creator of the Online Yoga Lesson Planner, and a 48-year-old guy who has recently found out that he has adult ADHD.
Speaking from 48 years of experience, living with Attention Deficit Hyperactivity Disorder (ADHD) presents unique challenges in daily life, from difficulties in concentration to managing impulsive behaviours.
While traditional treatments often involve medications and CBT (cognitive behavioural therapy), an emerging practice gaining popularity for its holistic benefits is breathwork (pranayama).
In this blog post, I will delve into the profound impact of breathwork on adults with ADHD, exploring its mechanisms, benefits, and practical techniques.
Understanding ADHD and Its Challenges
ADHD is a neurodevelopment disorder characterised by persistent patterns of inattention, hyperactivity, and impulsivity. Individuals with ADHD often struggle with maintaining focus, regulating emotions, and managing stress.
These challenges can negatively impact multiple aspects of life, including work, relationships, and overall well-being.
The Role of Breathwork (Pranayama)
Breathwork (pranayama), a therapeutic practice rooted in ancient yogic traditions, involves conscious control of breathing to achieve specific outcomes. For adults with ADHD, adding breathwork into daily routines can offer a range of benefits (see below) that address the core challenges associated with the disorder.
Breathwork Calms The Chaotic ADHD Mind
One of the primary advantages of breathwork (pranayama) for adults with ADHD is its ability to calm the mind.
The rhythmic and intentional nature of controlled breathing activates the parasympathetic nervous system, promoting a state of relaxation. This can be particularly beneficial for adults with ADHD, as it helps counteract the heightened arousal often associated with the disorder.
Breathwork Enhances Focus For The Distracted ADHD Mind
Breathwork techniques, such as Abdominal Breath, Alternate Nose Breath, and Breath Counting, can improve concentration.
By training the mind to anchor itself in the present moment, adults with ADHD can enhance their focus and reduce distractibility. This increased attentiveness can positively impact all areas of life.
Breathwork Reduces Stress & Regulates Emotions In The ADHD Mind
Adult ADHD is often accompanied by heightened stress levels and difficulties in emotional regulation.
Breathwork (pranayama) acts as a powerful tool for stress reduction by lowering cortisol levels and promoting a sense of calm. Additionally, breathwork helps adults with ADHD develop greater awareness of their emotions, fostering emotional regulation and resilience in the face of challenges.
Breathwork Improves Sleep Quality For Adults With ADHD
Many adults with ADHD experience sleep disturbances, which can dramatically impact overall well-being.
Breathwork (pranayama), particularly relaxation-focused techniques, helps to promote better sleep quality by calming the nervous system and inducing a state of relaxation conducive to restful sleep.
Here Are My Top Two Breathwork Techniques for Adults With ADHD
Now that we understand the benefits of breathwork for adults with ADHD, let’s explore some practical techniques that can be easily snuck into daily life:
Alternate Nose Breath: For Adult ADHD
This Breathwork Card is in my Blissful Breathing Card Deck
Breathwork Exercise: Alternate Nose Breath
Sanskrit Name: Nadi Shodhana
Directions: (1) Keep thumb up, index and middle fingers down. (2) Close right nostril with thumb, inhale left. (3) Switch, closing left with ring and little fingers, exhale right. (4) Inhale right, exhale left, completing one round.
Chakra Activated: Third Eye
Benefits: Calms and focuses energy
Contraindications: Blocked nostrils and acute sinusitis.
Best Time Of Day: Anytime
If you’re like me and prefer turning difficult habits into fun games, you might like this Breathwork Card that I created…
Belly Breath: For Adult ADHD
This Breathwork Card is in my Blissful Breathing Card Deck
Breathwork Exercise: Belly Breath
Sanskrit Name: n/a
Directions: (1) Place both hands on the belly. (2) Imagine the belly is a balloon that inflates on the inhale and deflates on the exhale. (3) Repeat mindfully.
Chakra Activated: Solar Plexus
Benefits: Banishes inner chaos
Contraindications: Abdominal surgery
Best Time Of Day: Anytime
My Top 5 Tips For Adding Breathwork Into The Daily Life Of An Adult With ADHD
To reap the full benefits of breathwork (pranayama), it’s essential to integrate these practices into daily life. That’s no easy task if you have adult ADHD, but here are some practical tips for doing so:
Daily Life Tip 1: Morning Routine
Pick a Breathwork Card from the Blissful Breathing Card Deck and start the day with a positive tone.
Daily Life Tip 2: Midday Reset
Take short breaks breaks during the day to pick a Breathwork Card from the Blissful Breathing Card Deck and practice a few minutes of mindful breathing to reset focus.
Daily Life Tip 3: Evening Relaxation
Pick a Breathwork Card from the Blissful Breathing Card Deck in the evening to promote restful sleep.
Daily Life Tip 4: Activity Integration
Practice breathwork during activities like walking, stretching, or even while commuting.
Daily Life Tip 5: Mindful Eating
Combine breathwork with mindful eating to enhance overall awareness and digestion.
Next up, is my conclusion.
George’s Conclusion
In conclusion, breathwork (pranayama) offers a powerful and accessible tool for adults with ADHD to manage symptoms, reduce stress, and enhance overall well-being. I created the Blissful Breathing Card Deck as a tool to get a grip on my ADHD, now I’m sharing it with you.
By adding breathwork (pranayama) techniques using fun cards into a daily routine, adults with ADHD can harness the transformative power of intentional breathing.
Oh yes, I almost forgot…
If you have adult ADHD, you might like my Adult ADHD CBT Card Deck: 52 Cards For Mind-Health, 80 Adult ADHD Coping Strategies: 101 Mini Cards, and Adult ADHD In A Humorous Nutshell Card Deck.
