Calming Your Mind: Breathing Techniques for ADHD

Many individuals with ADHD also contend with anxiety, which can profoundly impact their everyday activities. Anxiety symptoms often include an elevated heart rate, rapid breathing, and increased muscle tension. However, there are straightforward and effective methods to mitigate these effects, such as breathing exercises, which can be particularly beneficial for those with ADHD.

Breathing exercises are simple techniques that involve focusing on your breath to slow your heart rate, lower blood pressure, and relax muscle tension. Here, I’ll outline some easy breathing exercises designed to help manage anxiety effectively.

1. Diaphragmatic Breathing

This is also called belly breathing, this technique involves deep breathing into the abdomen to slow down your breathing and promote relaxation.

How to Do It:

• Find a Comfortable Position: Lie on your back or sit on a chair with your feet flat on the floor.
• Place Your Hands: Put one hand on your chest and the other on your belly.
• Inhale Deeply: Breathe in slowly through your nose, feeling your belly rise.
• Exhale Slowly: Breathe out through your mouth, feeling your belly fall.
• Repeat: Do this for a few minutes, focusing on your breath and how your body moves.

This exercise helps to calm your mind and reduce anxiety by promoting deeper, slower breathing.

2. Box Breathing

Box breathing, or square breathing, uses a rhythmic pattern to help regulate breathing and calm the mind.

How to Do It:

• Get Comfortable: Sit with your back straight and feet on the ground.
• Inhale for 4 Counts: Breathe in through your nose for a count of four.
• Hold for 4 Counts: Hold your breath for another four counts.
• Exhale for 4 Counts: Breathe out through your mouth for four counts.
• Hold for 4 Counts: Pause and hold your breath for four counts before starting again.
• Repeat: Continue this pattern for a few minutes.

Box breathing helps slow down your breathing and can be particularly effective for reducing anxiety and improving focus.

3. Coherent Breathing

Coherent breathing aims to slow your breathing to a calm and steady rhythm, helping you feel more relaxed.

How to Do It:

• Sit Comfortably: Sit with your back straight and shoulders relaxed.
• Inhale for 5 Counts: Breathe in through your nose for five seconds.
• Exhale for 6 Counts: Without pausing, exhale for six seconds.
• Repeat: Continue this pattern for at least five minutes.

Start with shorter counts if five seconds feels too long, and gradually build up. This exercise helps lower your heart rate and reduces anxiety.

4. Alternate Nostril Breathing

Alternate nostril breathing balances the flow of energy and helps quiet the mind.

How to Do It:

• Sit Upright: Find a comfortable position with your spine straight.
• Use Your Right Hand: Place your index and middle fingers between your eyebrows.
• Close Your Right Nostril: Use your thumb to close your right nostril.
• Inhale Through Left Nostril: Breathe in slowly for four counts through your left nostril.
• Switch and Exhale: Close your left nostril with your ring finger and exhale through your right nostril for four counts.
• Repeat: Continue for at least five cycles.

This technique helps calm the mind and can be a useful tool for managing anxiety and improving focus.

5. Victory Breath (Ujjayi Breath)

Victory breath, also known as ocean breath, creates a soothing sound and helps calm the mind.

How to Do It:

• Find a Comfortable Position: Sit with your spine straight and hands in your lap.
• Close Your Mouth: Inhale through your nose for four counts, slightly constricting your throat to create a soft sound.
• Pause: Hold the breath for a second at the top of the inhale.
• Exhale Slowly: Exhale through your nose for six counts, maintaining the gentle constriction in your throat.
• Repeat: Perform this for 5-10 repetitions.

The ocean-like sound can be very soothing, helping to reduce anxiety and promote a sense of calm.

Breathing exercises offer a simple yet powerful way to manage anxiety, particularly for those with ADHD. By focusing on your breath and practicing these techniques regularly, you can cultivate a calm mind and enjoy greater relaxation and well-being. Set aside a few minutes each day to practice these exercises and experience the many benefits they offer.

If you found these breathing techniques for managing ADHD helpful, let us know in the comments below! For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce