Breathing Exercises for ADHD?

A variety of breathing practices (diaphragmatic, 4-7-8, box, cyclic sighing, hyperventilation with retention) have been recommended for helping those with ADHD. Breath work is part of some meditation practices. Breathing exercises can boost the parasympathetic nervous system, which may be under-activated in those with ADHD. But if you're holding your breath for rigorous research on breathing exercises and ADHD, you may have a long wait.
However, we can seek inspiration in a recent study that demonstrated improvements in mood, and decreases in anxiety, in less than a month, with just five minutes of cyclic sighing each day.

[@jonathanberry1111]

🎯 Key Takeaways for quick navigation:
00:00 🎙️ *Introduction to Breathing Exercises for ADHD*
- Introduction by Dr. John Cruz about the relevance of breathing exercises for ADHD.
- Breathing exercises have been suggested for ADHD, but there's limited formal research on their effectiveness. The focus is on explaining why breathing might influence ADHD symptoms.
01:34 🧠 *The Historical and Cultural Context of Breathing Practices*
- Understanding the historical significance of breathing exercises in various cultures.
- Breathing practices have roots in Buddhist, Yoga, and Western cultures. Recent attention to breathwork has increased due to factors like the COVID-19 pandemic and popular figures like Wim Hof.
03:22 🌡️ *Autonomic Nervous System and Breathing*
- Exploring the role of the autonomic nervous system in regulating bodily functions.
- The autonomic system consists of the sympathetic and parasympathetic nervous systems, with the latter playing a significant role in calming and homeostasis. Breathing exercises can influence these systems, potentially aiding ADHD symptoms.
05:11 📉 *ADHD and Parasympathetic Nervous System Imbalance*
- Discussing the connection between ADHD symptoms and an imbalance in the parasympathetic and sympathetic nervous systems.
- Some evidence suggests individuals with ADHD may have overactive sympathetic systems, leading to symptoms like impulsivity and hyperactivity. Enhancing parasympathetic control through breathing exercises could help alleviate these symptoms.
09:05 🔄 *Different Breathing Techniques and Their Potential Benefits*
- Overview of various breathing exercises and their potential effects on ADHD symptoms.
- Different techniques like coherent breathing, box breathing, and 4-7-8 breathing are discussed, highlighting their individual benefits and potential applications for relaxation or focus.
12:48 🌬️ *Cyclic Sighing and Recent Research Findings*
- Detailed discussion on the "cyclic sighing" breathing technique and its recent research outcomes.
- Cyclic sighing has shown promising effects in improving mood and positive emotional states. A study by Stanford University highlighted its efficacy compared to other breathing techniques in enhancing positive mood.
17:29 📈 *Efficacy and Practical Application of Breathing Exercises*
- Assessing the practicality and effectiveness of incorporating breathing exercises into daily routines.
- Despite some individuals not practicing daily, measurable improvements were observed in mood and emotional states. The ease of application and potential benefits make breathing exercises a viable complementary approach for managing ADHD symptoms.
Made with HARPA AI

[@DrJohnKruse]

Thanks. Is there a way to keep this near the top of the comments, so that others can find it readily?

[@jonathanberry1111]

@@DrJohnKruse Yes there is! On videos that are yours go to the comment and on the right 3 dots will show up, then click those and click PIN.

[@jonathanberry9502]

@@DrJohnKruse I answered this but I don't see it so if you see this twice, well there you go. On the comment look to the right there are 3 dots, click "Pin".

[@DrJohnKruse]

@@jonathanberry9502 thank you!

[@loganwander6043]

We need more doctors like you.

[@DrJohnKruse]

I appreciate reading that!

[@Accumu]

Very insightful. Thank you!
Does measures like sports and sleep that have positive impact on the HRV implicate also effects on leveling the components of the automated nervous system?

[@mohibquadri4053]

Superb !
Sir what's some best books to read for inaction & overwhelmed caused due to uncertainty of path in work as Adhd person ? Also how to thrive as adhd without being stuck mentally with intense emotions of past..

[@DrJohnKruse]

I'm going to start with a non-answer, in that the best books are the ones that resonate with you - that make sense to you and feel they are addressing what is important to you in language that feels supportive and encouraging. For both emotional and motivational issues, I think a component therapist is likely to be of more help than most written sources, particularly since people with ADHD have a strengthened ability to go off track. The ADDitude website in general has a wealth of useful information that they try to check for accuracy.

[@mohibquadri4053]

@@DrJohnKruse Thanks a Ton 😊

[@stevenbigbee1766]

Adhd autistic. Something that isnt well known for adhd autistic is Stimming that we naturally do thru out days to deregulate the endless over stimulation we are subject to in our enviroments beats out mindfull deep breathing / meditation. Stimming and our music, headphones earbuds creates Theta Wave Flow in brain. Some clinicians believe the other methods may be harmful to adhd autistic. As an adult i do have to be mindful to stim or stim more. Our stessors from no filtering of noise (louder) light bright are constant. Anyway as stated this is not popularly known. Hope benefits someones. If breathing does it for anyone thats grest but stim and headphones also best bet.

[@DrJohnKruse]

Thanks for bringing up stimming. I have another video on the somewhat related topic of brown noise to help with focus. ua-cam.com/video/dUqrh3DjiVs/v-deo.html

[@johnbracken7032]

Is there a connection between adhd and people who also experience restless leg syndrome?

[@DrJohnKruse]

Yes, a number of studies find substantially higher rates of restless leg syndrome in those people who have ADHD.