In the realm of mental health, a journey of self-discovery often involves unraveling layers of misunderstood experiences and hidden truths. For many women, particularly those diagnosed with ADHD later in life, this journey can be a complex and emotional one. The late diagnosis often sheds light on years of feeling "different" and struggling to fit into societal norms. In this blog post, we'll look into the nuanced relationship between ADHD and breathwork, sharing personal insights and practical tips for harnessing the power of breath to find calm and clarity amidst the chaos.

This is my story of late diagnosis, lifelong struggle, and learning to love breathwork as a person with ADHD.

The "Otherness" of ADHD

From a young age, I always felt like I was on the outside looking in. There was a disconnect, a sense of "otherness" that I couldn't quite explain. I was a kid who was full of creativity and ideas, incredibly sensitive and compassionate, worried about getting in trouble, trying to follow the rules that felt invisible and arbitrary.

I was diagnosed with an anxiety disorder early on, and for years, I blamed all my struggles on this diagnosis. I wrestled with keeping my thoughts on track, keeping my life tidy, getting bored by every job, relationship and routine, but generally I muddled along. I just figured it was all part of the anxiety package.

Then, I had children. And it was like my brain shattered into a million pieces. These little miracles that I had tried so hard for, were suddenly the worst thing I could imagine. The constant demands, the noise, the never-ending to-do lists, the touching, it was too much. I felt like I was drowning, and everyone was on the river bank clapping for me, telling me how well I was doing.

The Coping Mechanisms and the Search for Answers

Sleep became a memory. I slept no more than 2-3 hours a night for the first 2 years of my daughter’s life, and I lost the ability to nap. My nights were filled with racing thoughts, my body buzzing with restless energy, and a crying baby who had terrible reflux and couldn’t seem to sleep either.

To cope, I turned to alcohol. It numbed the noise, dulled the edges of my anxiety, and offered a temporary escape from the relentless chaos within. I could feel like a calm, happy mom for a few minutes. My brain felt quiet. But I knew deep down it wasn't the solution. It was a band-aid on a gaping wound, a desperate attempt to keep my head above water. I knew that the drinking wasn’t the problem exactly. It obviously wasn’t helping but I knew this went a whole lot deeper than anxiety, but I couldn’t put my finger on the problem.

It wasn't until I finally sought help for my drinking that a psychiatrist suggested the possibility of ADHD. He explained how women often experience different symptoms than men, often internalized and overlooked. Symptoms like chronic low self-esteem, "good girl" syndrome, internal hyperactivity, and even substance abuse can be signs of ADHD in women. He said that a lot of women don’t get diagnosed until motherhood because they’ve carefully crafted coping mechanisms their whole life and motherhood suddenly pushes them over the tipping point and their coping mechanisms no longer work.

The Lightbulb Moment

At first I roundly rejected it. No, that wasn’t me. I was able to sit still. I wasn’t impulsive (I thought!). But he encouraged me to look at the DIVA scale (the ADHD diagnosis tool) to see if any of them made sense to me. Reading through it was like a lightbulb switching on in a dark room. Suddenly, my entire life made sense. The constant job changes, the love-hate relationship with routines, the sensory overload, the hyperfocus on things I loved, and the agonizing struggle to do anything I didn't – it all fell into place.

The diagnosis wasn't about labels or limitations. It was about understanding. It was about finally having a name for the struggles I'd carried for so long. Tears streamed down my face, not from sadness, but from a profound sense of relief and validation.

The Unexpected Ally: Breathwork

“I hate Breathwork” is a phrase I’ve said multiple times to my husband, Ben (founder of Breathing Space). The idea of surrendering to my breath, of mining into the depths of my inner world, listening to other people breathe, felt overwhelming. I always came out of breathwork sessions feeling raw, and re-traumatized. There had to be another way to get that altered state without ripping my wounds open. This is another area that my diagnosis changed. When I learned more about myself and my ADHD, I realized that I could tailor breathwork to my unique needs and that breathwork was probably the single best thing I could do for myself. Maybe I could breathe through my nose instead of my mouth, maybe I didn’t have to go all or nothing.

I started small, with short, gentle practices in a quiet, dark room. I incorporated calming scents, soothing music and gentle yin yoga poses to help my overstimulated senses find a moment of peace. And slowly, tentatively, I began to experience the profound benefits of breathwork.

It became my anchor in the storm, a way to ground myself amidst the chaos. It helped me regulate my emotions and find moments of stillness to help build my resilience. It didn’t fix my life, it didn’t blow my mind open, but it gave me a solid framework for small changes.

And I discovered that I wasn't alone. Many other neurodivergent individuals were drawn to breathwork for similar reasons. It offered a way to navigate the unique challenges we faced, to harness our energy, and to find a sense of peace within ourselves- on our own terms.

The Science Behind Breathwork & ADHD

Breathwork can be particularly impactful for individuals with ADHD, as it addresses some of the core neurological and physiological challenges associated with the condition. Research suggests that individuals with ADHD often exhibit dysregulation in the dopamine system, leading to difficulties with motivation, focus, and impulse control (Volkow et al., 2009).  

Breathwork, particularly techniques that involve slow, deep breathing, has been shown to increase dopamine levels in the brain (Spiegel et al., 2013). This can help to improve attention, reduce impulsivity, and enhance overall cognitive function.  

Furthermore, individuals with ADHD often exhibit irregular brainwave patterns, with an excess of slower theta waves and a deficit of faster beta waves (Clarke et al., 2001). Breathwork can help to regulate these brainwave patterns, promoting a state of calm focus and reducing distractibility (Ma et al., 2017).

Additionally, breathwork has been shown to reduce stress and anxiety, which are common comorbidities in individuals with ADHD (Van Diest et al., 2014). By activating the parasympathetic nervous system, breathwork can induce a state of relaxation, lower cortisol levels, and promote emotional regulation.  

These scientific findings highlight the potential of breathwork as a valuable tool for managing ADHD symptoms and improving overall well-being. By harnessing the power of the breath, individuals with ADHD can tap into their innate ability to regulate their nervous system, enhance cognitive function, and cultivate a greater sense of calm and focus.

Breathwork as an Anchor for the ADHD Mind

For those of us with ADHD, our minds can often feel like a whirlwind of thoughts, emotions, and distractions. It's like trying to hold onto a handful of sand - the harder you grip, the more it slips through your fingers. Breathwork offers a way to anchor ourselves amidst this internal chaos, providing a sense of stability and focus.

One of the most common challenges for individuals with ADHD is emotional dysregulation. We might experience intense emotions that seem to come out of nowhere, or find it difficult to manage our reactions to stressful situations. Breathwork can act as a gentle guide, helping us to navigate these emotional waves with greater ease and self-compassion.

By consciously connecting with our breath, we create a space between stimulus and response. We learn to observe our emotions without getting swept away by them, allowing us to make space for more conscious choices about how we respond.

Moreover, breathwork can help to regulate the nervous system, calming the body and mind and creating a sense of inner peace. This can be particularly beneficial for those with ADHD who often experience heightened levels of anxiety and hyperarousal.

By incorporating breathwork into our daily routines, we can cultivate a greater sense of emotional balance and resilience. We develop the ability to pause, breathe, and choose our response, rather than reacting impulsively. This newfound sense of control can be incredibly empowering, allowing us to navigate life's challenges with greater confidence and grace.

Tailoring Breathwork for the ADHD Brain

While breathwork offers immense benefits for individuals with ADHD, it's important to recognize that not all techniques are created equal. What works wonders for one person might feel overwhelming or even counterproductive for another. The key is to experiment, explore different approaches, and find what resonates most with your unique needs and sensitivities.

For example, if you tend to feel overstimulated or easily distracted, you might find that shorter, gentler breathwork practices are more effective than longer, more intense sessions. You might also benefit from creating a calming environment with dim lighting, soothing music, or aromatherapy.

On the other hand, if you struggle with low energy or motivation, you might find that energizing breathwork practices, such as Kapalabhati or bellows breath, help to stimulate your mind and body.

It's also important to be mindful of your physical sensations during breathwork. If you experience any discomfort or dizziness, gently return to your natural breath and take a break. Remember, breathwork should always feel safe and supportive, not overwhelming or anxiety-inducing.

By tailoring your breathwork practice to your individual needs, you can create a sustainable and empowering routine that supports your overall well-being and helps you navigate the unique challenges of ADHD.

Practical Tips for Incorporating Breathwork into Your Life

Ready to embrace the transformative power of breathwork? Here are a few practical tips to help you integrate this practice into your daily life and harness its benefits for managing ADHD:

1. Start Small & Be Consistent: Begin with short, 5-10 minute breathwork sessions and gradually increase the duration as you feel comfortable. Consistency is key, so aim to practice daily, even if it's just for a few minutes.

2. Create a Supportive Environment: Choose a quiet space where you won't be interrupted. Dim the lights, put on some calming music, or light a candle to create a soothing atmosphere.

3. Experiment with Different Techniques: There are countless breathwork techniques out there. Explore different styles and find what resonates most with you. Some popular options for ADHD include box breathing, alternate nostril breathing, and Nadi Shodhana.

4. Use Breathwork as an Anchor Throughout the Day: Whenever you feel overwhelmed, distracted, or emotionally dysregulated, take a few moments to pause and connect with your breath. Even a few deep breaths can help to ground you and bring you back to the present moment.

5. Combine Breathwork with Other Practices: Breathwork can be seamlessly integrated with other modalities, such as yoga, meditation, or mindfulness practices. Experiment with different combinations to find what works best for you.

6. Seek Guidance from a Qualified Facilitator: If you're new to breathwork or have specific concerns about your health, consider working with a qualified breathwork facilitator. They can provide personalized guidance and support to ensure a safe and effective practice.

7. Be Patient & Kind to Yourself: Remember, breathwork is a journey, not a destination. There will be days when it feels easy and effortless, and other days when it feels challenging. Be kind to yourself, celebrate your progress, and don't be afraid to ask for help when you need it.

Trouble Staying Consistent?

Staying consistent with breathwork when you have ADHD and a natural aversion to routine can feel like a challenge, but it's absolutely possible. The key is to embrace flexibility and find ways to make the practice enjoyable and engaging. Instead of forcing yourself into a rigid schedule, try incorporating breathwork into existing activities, like listening to a guided meditation while walking or doing a few mindful breaths before starting a task. Experiment with different techniques and find what resonates with you, whether it's energising breaths in the morning or calming practices before bed. Remember, even a few minutes of intentional breathing can make a HUGE difference. Celebrate small victories, be kind to yourself on days when it feels difficult, and most importantly, make it fun! Turn on some upbeat music, dance while you breathe, or find a beautiful outdoor space to connect with nature. By infusing your practice with joy and playfulness, you'll be more likely to stick with it and reap the countless benefits breathwork has to offer.

Conclusion

Breathwork hasn't magically "fixed" me - I'm still very much the same person, with a thousand thoughts swirling around my head at any given moment. But now, life feels a whole lot less overwhelming. I'm more self-aware, able to sit with discomfort without reaching for a numbing agent. I can look my feelings in the face, and I have a newfound resilience that I never thought possible. And that, my friends, is the transformative power of breathwork. It's not about eradicating the challenges of ADHD, or any challenges, but rather about equipping ourselves with the tools to navigate them with grace, courage, compassion and a whole lot more ease.

TLDR:

ADHD diagnosis can be a long and confusing journey, especially for women with less recognized symptoms.

Breathwork offers a powerful tool for managing ADHD challenges, like emotional dysregulation and lack of focus.

It can help regulate the nervous system, increase dopamine levels, and improve brainwave patterns.

It's crucial to find breathwork techniques that suit your individual needs and sensitivities.

Breathwork can be a lifeline for navigating the complexities of ADHD and cultivating inner peace.

References

• Brown, R. P., & Gerbarg, P. L. (2005). Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression: Part I-neurophysiologic model. Journal of Alternative and Complementary Medicine, 11(1), 189-201.  

• Clarke, A. R., Barry, R. J., McCarthy, R., & Selikowitz, M. (2001). EEG evidence for atypical arousal in children with attention-deficit/hyperactivity disorder. Clinical Neurophysiology, 112(12), 2096-2105.

• Ma, X., Yue, Z. Q., Gong, Z. Q., Zhang, H., Duan, N. Y., Shi, Y. T., ... & Li, Y. F. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in psychology, 8, 874.  

• Spiegel, S., Boone, S., Chang, L., & Backonja, M. M. (2013). Breathing techniques to improve pain control and reduce opioid use in chronic pain patients: a pilot study. The journal of pain, 14(11), 1336-1343.

• Van Diest, I., Verstappen, K., Aubert, A. E., Widjaja, D., Kromhout, D., Van Den Berg, M., & Van Der Lei, J. (2014). Breathing exercise for adults with ADHD: a randomised controlled trial. The British Journal of Psychiatry, 204(2), 102-110.

• Volkow, N. D., Wang, G. J., Kollins, S. H., Wigal, T. L., Newcorn, J. H., Telang, F., ... & Swanson, J. M. (2009). Evaluating dopamine reward pathway in ADHD: clinical implications. Jama, 302(10), 1084-1091