The Transformative Power of Breathwork: A Guide for Adults with ADHD
Hi there, I’m George Watts, a BWY yoga teacher, creator of the online Yoga Lesson Planner, and a 48-year-old bloke 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 comprehensive blog post, I will delve into the profound impact of breathwork on adults with ADHD, exploring its mechanisms, benefits, and practical techniques.
Blissful Breathing Card Deck
I created the Blissful Breathing Card Deck as a coping strategy to help with my ADHD. I’m a yoga teacher, and use breathing exercises in all my yoga classes.
Understanding ADHD And Its Challenges
ADHD is a neurodevelopmental 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) For Adults With ADHD
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 that address the core challenges associated with the disorder.
Breathwork Helps To Calm The 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 Concentration
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 Helps With Stress Reduction & Emotional Regulation
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, it 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.
Practical Breathwork Techniques For Adult 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:
I created these Blissful Breathing Cards as a coping strategy to help with my ADHD.
Alternate Nose Breath
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
You can get this Pranayama Card (and 40 more) from my yoga online shop by clicking here.
Belly Breath
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
You can get this Pranayama Card (and 40 more) from my yoga online shop by clicking here.
5 Tips For Adding Breathwork Into Your Daily Life
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:
Tip 1: Morning Routine
Get the Pranayama Card and start the day by picking a breathwork card to set a positive tone.
Tip 2: Midday Reset
Take short Pranayama Card breaks during the day for a few minutes of mindful breathing to reset focus.
Tip 3: Evening Relaxation
Wind down in the evening with a relaxation-focused Pranayama Card to promote restful sleep.
Tip 4: Integrate with Activities
Practice breathwork during activities like walking, stretching, or even while commuting.
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.
By adding breathwork (pranayama) techniques into daily routines, 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 Blissful Breathing Card Deck, Adult ADHD Card Decks, Adult ADHD Yoga Lesson Plan Bundle, and my Chakra Chair Yoga Card Deck.
Adult ADHD Coping Strategies Card Deck
Hope you enjoyed my blog post. I’m a yoga teacher with Adult ADHD, and live in West Wales, UK.