Breathwork Basics: A Transformative 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 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 neurodevelopmental disorder characterized 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 that address the core challenges associated with the disorder.

Calming the 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.

Enhancing Focus & 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.

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, breathwork helps adults with ADHD develop greater awareness of their emotions, fostering emotional regulation and resilience in the face of challenges.

Improved Sleep Quality

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 Two 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 incorporated into daily life:

Alternate Nose Breath: For Adult ADHD

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 Pranayama Card that I created…

Belly Breath: For Adult ADHD

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

5 Tips For Adding Breathwork (Pranayama) into 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.

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…

You might like my Adult ADHD CBT Card Deck: 52 Cards For Mind-Health, 80 Adult ADHD Coping Strategies: Mini Card Deck, and Adult ADHD In A Humorous Nutshell Card Deck.