Breathing exercises are being explored as a potential method to help manage the symptoms of attention deficit hyperactivity disorder (ADHD). Patients like Steve Whiteley have found relief through these techniques after experiencing adverse side effects from traditional stimulant medications.
At 44 years old, Steve struggled for years with undiagnosed ADHD. Initially, he was prescribed dextroamphetamine, a stimulant drug commonly used to treat ADHD. While the medication improved his concentration, Steve faced significant side effects, including poor sleep, increased anxiety, and loss of appetite. He noted, “There was no doubt the drugs helped to manage my symptoms, but with the side effects I knew I could not stay on them.”
After exploring meditation and a Buddhist-led training course, Steve’s breakthrough came when he was introduced to “breath-work.” This practice, involving deep-breathing exercises aimed at reducing stress and enhancing focus, has transformed his daily routine. One specific technique, known as box-breathing, involves a series of four steps: inhaling for four seconds, holding for four seconds, exhaling for four seconds, and holding again before repeating.
Strongly advocating for breath-work, Steve reported, “I do two to three rounds of deep-breathing every morning, and throughout the day I do mini breath-work breaks.” He found that these exercises significantly improved his focus and energy levels. After several months, he successfully weaned himself off medication. “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 remarked.
The rising interest in breath-work as a complementary treatment for ADHD coincides with a growing number of individuals diagnosed with the disorder. Approximately 2.6 million people in the United Kingdom are affected by ADHD, a neurodevelopmental condition that impairs attention, impulse control, and activity levels. Traditionally, stimulant medications such as amphetamines have been prescribed to improve concentration and energy. Last year, nearly 250,000 prescriptions were issued through the NHS, a significant increase from 81,000 in 2015.
While stimulant medications can be effective, they often come with unpleasant side effects, including mood swings, rapid heartbeat, and appetite loss. This has led many patients to seek alternative treatments, such as breath-work. The practice gained notable attention after author and breathing expert James Nestor suggested in a 2023 podcast that ADHD symptoms might be linked to improper breathing. He asserted, “ADHD is a physiological problem. It is caused by breathing, and by adopting healthy breathing practices you will benefit.”
Nestor promotes techniques like the 4:7:8 method, which involves inhaling for four seconds, holding the breath for seven seconds, and exhaling for eight seconds. He claims this method can alleviate stress, enhance mental clarity, and promote relaxation. Nestor argues that breath-work can help manage the heightened fight-or-flight response experienced by many ADHD sufferers, potentially leading to reduced restlessness and racing thoughts.
The perspective of experts in the field supports the potential benefits of breath-work. Professor Philip Asherson from King’s College London stated, “There is certainly logic to the theory. 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.” He further explained that focusing on breath can lead to long-term changes in brain function, improving decision-making capabilities and calming the nervous system.
Despite its promising aspects, caution is warranted. Experts acknowledge that poor breathing practices could exacerbate ADHD symptoms. Individuals who are overstimulated may breathe more rapidly, leading to reduced carbon dioxide levels in the blood, which can cause fogginess and impaired concentration.
More comprehensive research is necessary to solidify the role of breath-work as a viable treatment for ADHD. Professor Asherson emphasized that while breath-work can be beneficial for some, it should not replace traditional medication, but rather complement it.
As awareness grows and more individuals like Steve Whiteley share their success stories, breath-work could become an integral part of managing ADHD symptoms for many, offering a non-pharmaceutical option for those seeking relief.
