ADHD and Deep Breathing: 5 Techniques to Calm the ADHD Brain

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Living with ADHD can feel like riding a rollercoaster, with racing thoughts, bursts of energy, and the occasional wave of restlessness or anxiety. When things start to feel intense, deep breathing for ADHD is a natural way to create calm, refocus, and bring balance back. Here are five deep breathing techniques tailored for ADHD minds, each with easy-to-follow steps and supported by research. If you’re curious about trying deep breathing for ADHD, these techniques are a great place to start.

breathing for adhd

1. Coherent Breathing for ADHD

Coherent breathing, also called resonant breathing, involves breathing at a slow, steady pace—usually around five to six breaths per minute. This relaxed rhythm helps regulate the nervous system, offering a grounded, centered state, which can be helpful when ADHD feels overwhelming.

Why It Helps: Research shows that coherent breathing improves heart rate variability (HRV), which is often lower for ADHD brains. Higher HRV is associated with improved focus and emotional steadiness, making coherent breathing a great support for ADHD.

How to Practice:

  1. Sit comfortably, either in a chair or cross-legged on the floor.
  2. Set a timer for 5-10 minutes.
  3. Inhale slowly through your nose for a count of five.
  4. Exhale slowly through your nose for another count of five.
  5. Keep this steady rhythm, focusing on each inhale and exhale.

2. The 4-7-8 Breathing Technique to Ease ADHD Restlessness

The 4-7-8 breathing technique is often used to ease anxiety and tension, both of which can go hand in hand with ADHD. By slowing the breath, this technique activates the body’s natural relaxation response, helping bring a sense of calm.

Why It Helps: The 4-7-8 pattern stimulates the vagus nerve, which can produce a calming effect and support emotional regulation—an area that can be challenging for ADHD.

How to Practice:

  1. Sit comfortably, close your eyes, and relax.
  2. Inhale through your nose for a count of 4.
  3. Hold your breath for a count of 7.
  4. Exhale slowly through your mouth for a count of 8.
  5. Repeat this cycle 4-5 times, gradually increasing the duration as you feel comfortable.

3. Box Breathing (Square Breathing) for ADHD Focus

Box breathing, or square breathing, is a structured, rhythmic technique often used by athletes and first responders to stay grounded under pressure. The structured, repetitive pattern is easy to remember, which is perfect for ADHD minds looking for a way to boost focus.

Why It Helps: Research shows that box breathing can reduce stress and improve focus, making it useful for managing distractibility and feeling grounded in moments of overwhelm.

How to Practice:

  1. Inhale deeply through your nose for a count of 4.
  2. Hold your breath for another count of 4.
  3. Exhale through your mouth for a count of 4.
  4. Pause and hold again for a count of 4.
  5. Repeat this pattern for several minutes, visualizing a square as you progress through each step.


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4. Diaphragmatic Breathing (Belly Breathing)

Diaphragmatic breathing, or belly breathing, brings attention to breathing deeply into the abdomen, which can help slow things down and create calm. This technique allows for a stronger connection with the body’s natural rhythms, ideal for refocusing or easing energetic moments.

Why It Helps: Research suggests that diaphragmatic breathing activates the prefrontal cortex, the area responsible for executive functions, which can be especially supportive for ADHD brains.

How to Practice:

  1. Sit comfortably or lie down on your back.
  2. Place one hand on your chest and the other on your belly.
  3. Inhale deeply through your nose, allowing your belly to rise.
  4. Exhale slowly, feeling your belly fall.
  5. Continue this rhythm for 5-10 minutes, focusing on the movement of your belly.

5. Alternate Nostril Breathing for More Balance

Alternate nostril breathing, or Nadi Shodhana, is a technique often used to create balance and calm within the mind. It’s particularly helpful for ADHD minds when things feel overstimulating or intense.

Why It Helps: Studies suggest that alternate nostril breathing can synchronize the brain’s hemispheres, helping create a clearer, more balanced mental state—ideal for times of stress or when focus is needed.

How to Practice:

  1. Sit comfortably with your shoulders relaxed.
  2. Close your right nostril with your thumb and inhale through the left nostril for a count of 4.
  3. Close the left nostril, release the right, and exhale through the right nostril for 4 counts.
  4. Inhale through the right nostril, close it, and exhale through the left nostril.
  5. Continue alternating for several minutes, keeping the rhythm steady.


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Conclusion

Practicing deep breathing for ADHD can make a big difference in supporting a sense of calm and focus. Each of these techniques offers unique benefits, whether you're looking to ease restlessness, improve focus, or just find a moment of peace. With regular practice, deep breathing can become a natural, reliable tool for finding balance in the busy ADHD brain.

Which deep breathing for ADHD technique will you try today?

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Kristen McClure: Neurodivergent-Affirming ADHD Therapist and Coach with 30 years experience in North Carolina and South Carolina Offering virtual therapy and coaching services across North Carolina, including Ashville, Raleigh, Durham, Wilmington, Greenville, and more. Also serving major South Carolina cities such as Charleston, Columbia, Greenville, Spartanburg, Rock Hill, and more.