A growing number of experts suggest that breathing exercises may offer a viable alternative for managing symptoms of attention deficit hyperactivity disorder (ADHD). Individuals like Steve Whiteley, who previously relied on medication, report significant improvements in their condition through techniques such as breath-work.
After years of struggling with undiagnosed ADHD, Whiteley, 44, from London, was prescribed dextroamphetamine, a common stimulant used to treat ADHD. While he found some relief in his symptoms, the medication also brought unwanted side effects, including insomnia, a decreased appetite, and increased anxiety. Whiteley described this phase of his life as chaotic, having frequently switched jobs and lost long-term relationships.
In his search for a solution, Whiteley turned to meditation and later discovered breath-work, a series of deep-breathing exercises aimed at reducing stress and enhancing focus. One such technique, known as box-breathing, involves a four-step process of inhaling, holding, exhaling, and holding again, each for a duration of four seconds.
For Whiteley, breath-work has been transformative. “I do two to three rounds of deep-breathing every morning,” he stated. “Throughout the day, I take mini breath-work breaks, especially to overcome the post-lunch slump.” After practicing these techniques consistently, he was able to discontinue his medication completely.
Breathing exercises may seem like a simplistic alternative to medication, yet many healthcare professionals believe they can significantly benefit those with ADHD. Approximately 2.6 million people in the UK are diagnosed with the disorder, which affects concentration, impulse control, and activity levels. Traditional treatment often involves stimulant medications, which have seen a significant rise in prescriptions; nearly 250,000 individuals in England were prescribed ADHD medication through the NHS last year, a marked increase from just 81,000 in 2015.
Despite their common use, stimulant medications can lead to various side effects, including mood swings, rapid heartbeat, and even stunted growth in children and adolescents. This has prompted some patients to pursue alternative treatments, such as breath-work.
Breath-work gained increasing recognition following claims made by James Nestor, an author and self-proclaimed breathing expert. In a widely viewed interview on “The Diary of a CEO” podcast, Nestor asserted that ADHD symptoms could stem from poor breathing patterns. He suggested that adopting healthy breathing practices can lead to significant benefits. One of his recommended techniques, known as the 4:7:8 method, involves inhaling for four seconds, holding for seven, and exhaling for eight.
Nestor argues that ADHD sufferers often experience heightened stress responses, which can lead to restlessness and racing thoughts. His breath-work methods aim to stimulate the parasympathetic nervous system, promoting a state of calm that may help control ADHD symptoms.
The potential benefits of these techniques were echoed by Professor Philip Asherson from King’s College London, who noted the logic behind the theory. He explained that deep, slow breathing can have a calming effect and address the emotional instability often seen in individuals with ADHD. “By focusing on breathing and training your attention, you can have a long-term impact on the condition,” he said, referring to possible functional changes in the brain that enhance decision-making.
Despite the promising insights, experts caution that improper breathing techniques could worsen ADHD symptoms. Overstimulation can lead to rapid breathing, which diminishes carbon dioxide levels in the blood and may result in cognitive fog and poor concentration.
While breath-work may not serve as a one-size-fits-all solution, Professor Asherson emphasizes its potential effectiveness for some individuals. He suggests that it should complement existing treatment plans rather than replace them. Further research is needed before breath-work can be formally recognized as a treatment option for ADHD.
As the conversation around alternative ADHD treatments expands, individuals like Steve Whiteley continue to advocate for the benefits of integrating breath-work into daily routines. His experience underscores a growing movement that seeks to explore holistic approaches to managing ADHD symptoms, potentially providing relief for many who find traditional treatments inadequate.
