Feel calmer, less frustrated, and more clearheaded when making decisions.
You have to breathe, so why not use your inhalations and exhalations to manage your ADHD symptoms? “Several studies show that rhythmic, paced breathing balances the autonomic nervous system,” says Richard Brown, M.D., associate clinical professor of psychiatry at Columbia University College of Physicians and Surgeons.? Deep breathing exercises can help you become more attentive and more relaxed at the same time.
Ethan, 10, has ADHD. He couldn’t sit still when doing homework, couldn’t fall asleep, and was difficult to manage. He experienced bad side effects from ADHD stimulants, andSo Ethan’s mother, who had used coherent breathing to calm her own anxiety, taught him how to do it. His overall behavior improved in four or five weeks, and he fell asleep without difficulty. Whenever he
Your autonomic nervous system has two components: a stress response and a recharge response. Adults and children with ADHD have nervous systems that are out of whack: Most of the time the stress and recharge responses are under-active. But when the stress response kicks in for an individual with ADHD, it goes into high gear, compared to those who don’t have the condition.
“People with ADHD feel a lot calmer, are better able to make good judgments, and are less easily frustrated,” says Brown.For people with ADHD to master coherent breathing, it’s best to have some instruction. “An instructor can tell you whether your muscles are relaxed, and whether you’re breathing too deeply,” says Brown. “You can learn the technique in a weekend. The key is to practice at home for 10 to 20 minutes a day” — until it becomes an automatic response to stress and hyperactivity.
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