How Breathwork Can Support ADHD: A Grounding Practice for a Busy Mind

Around 5% of children and 3-4% of adults have ADHD (Attention-Deficit/Hyperactivity Disorder), a neurodevelopmental condition that affects the parts of the brain that help us plan, prioritise, focus on, and execute tasks. These are also known as executive function skills.

Every person with ADHD is unique. They have different strengths and face different challenges. Symptoms and intensity can vary but the key characteristics of ADHD are inattentiveness, distractibility impulsivity, emotional regulation and hyperactivity.

Breathwork provides a complimentary, body-based tool to help manage these symptoms.  The best part is that it is free: everyone has a breath!

The Science: How Breathwork Affects the ADHD Brain

Within us, we have an autonomic nervous system that switches between two strands: sympathetic (fight/flight) vs. parasympathetic (rest/digest). ADHD is often associated with chronic sympathetic activation (hyperarousal). Sufferers report that they often find it very difficult to ‘switch off’ and relax.

Breathwork activates the parasympathetic nervous system, improving regulation and reducing stress.  Slow, deep breathing can enhance prefrontal cortex function, improving focus and decision-making.

Common ADHD Symptoms Breathwork Can Address

• Impulsivity -creates a pause before reacting.

• Hyperactivity -calms the nervous system.

• Inattention -anchors awareness in the present moment.

• Emotional reactivity -regulates mood swings and emotional flooding.

• Sleep challenges - promotes better sleep by calming the body.

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Types of Breathwork That Can Be Helpful

• Box Breathing (4-4-4-4) - structure and rhythm are especially good for ADHD minds.

• Alternate Nostril Breathing -balances hemispheres of the brain and soothes anxiety.

• Extended Exhales (e.g., inhale 4, exhale 6-8) - activates the parasympathetic nervous system.

• Coherent Breathing -5-6 breaths per minute, promotes heart-brain coherence.

• Bhramari (Humming Bee Breath) - calming, reduces stress and quiets mental noise.

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Making It Accessible for ADHD

The great thing with breathwork is that even short, sharp bursts of practice can be beneficial! Short sessions of 2-5 minutes are effective and approachable. Audio cues such as podcast meditations or visual, YouTube guidance can add extra value as many with ADHD are auditory or visual learners.  Pair breathwork with movement or music for engagement! Where structure may often be a sticking point, timers and apps can be useful to embed within an existing habit: e.g. before meals, during a transition or before sleep.

As someone with ADHD myself, I discovered breathwork at a time when I was experiencing burn out and NOTHING could switch off my brain.  Tapping into the power of the breath shifted my focus, self of control and instilled a sense of calm in to my mind, body and soul.

Breathwork isn’t a ‘cure’, but it is a powerful tool in an ADHD toolkit. It can help individuals to regulate from the inside out but encouraging experimentation and consistency.

If you’d like to give one of my breathwork audios a try, you can find me on the FREE Insight Timer app: https://insighttimer.com/each.mindful.day