A growing body of evidence suggests that breathing exercises may help manage symptoms of Attention Deficit Hyperactivity Disorder (ADHD). This emerging approach offers an alternative for those seeking relief from the condition, which affects approximately 2.6 million individuals in the United Kingdom.
Steve Whiteley, a 44-year-old London resident, experienced significant challenges stemming from undiagnosed ADHD. After years of switching jobs and struggling with relationships, he turned to stimulant medications such as dextroamphetamine. Although these drugs improved his concentration, he faced adverse side effects, including increased anxiety, insomnia, and a diminished appetite. Whiteley stated, “There was no doubt the drugs helped to manage my symptoms, but with the side effects I knew I could not stay on them.”
Seeking alternatives, Whiteley began practicing meditation and eventually discovered “breath-work,” a series of deep-breathing exercises designed to enhance focus and reduce stress. One popular technique, known as box-breathing, involves inhaling, holding, exhaling, and holding again, each for four seconds. Whiteley claims this practice has been transformative for him, as he now performs several rounds of deep-breathing each morning and incorporates brief breathing breaks throughout the day. He reported that after a few months, he was able to discontinue his medication entirely. “Initially it helped me feel less stressed. Now, as I’ve incorporated it into my daily routine, I’ve become better-focused, but without any of the side effects I was suffering from the medication,” he explained.
The potential of breath-work is gaining traction among experts in the field. Some believe it could serve as a valuable addition to traditional ADHD treatments. While stimulant medications have long been the standard approach for managing ADHD symptoms, they can cause a range of side effects, including mood swings, rapid heart rate, and loss of appetite. In 2022, nearly 250,000 prescriptions for ADHD medications were issued through the NHS, a significant increase from just 81,000 in 2015.
Author and self-proclaimed breathing expert James Nestor has drawn attention to the connection between breathing patterns and ADHD. During a 2023 interview on “The Diary of a CEO” podcast, Nestor suggested that ADHD stems from improper breathing. He asserted, “ADHD is a physiological problem. It is caused by breathing, and by adopting healthy breathing practices you will benefit.” One of his recommended techniques, the 4:7:8 method, involves inhaling for four seconds, holding for seven, and exhaling for eight. Nestor argues that this practice can enhance clarity and promote relaxation, potentially helping individuals with ADHD manage their symptoms more effectively.
Professor Philip Asherson from King’s College London acknowledged the potential merits of breath-work. He stated, “Deep, slow breathing can have a calming effect on the body and helps address one of the overlooked elements of ADHD – that people have a higher level of stress and emotional instability.” Asherson emphasized that focusing on breathing can lead to long-term functional changes in the brain, such as calming the nervous system and improving decision-making capabilities.
Despite the promising findings, experts caution against relying solely on breath-work for ADHD management. Improper breathing techniques can exacerbate symptoms, as individuals who are overstimulated may breathe rapidly, reducing carbon dioxide levels in the blood and leading to mental fog and concentration issues. Asherson concluded, “Breath-work can be really effective for some, but it will not be for everyone and it should be used alongside their medication.”
As research into the effectiveness of breathing exercises for ADHD continues, individuals like Steve Whiteley highlight the potential for alternative therapies to complement traditional treatments, offering hope to those seeking relief from the challenges of ADHD.
