TLDR: if you've got anxiety and ADHD the right breathwork technique could help you quiet your racing mind and feel better fast. Scroll down for a 15-minute guided practice through two exercises I've found really beneficial for worry & hyper-fixation.
Anxiety and ADHD are two conditions that affect millions of people worldwide. I've struggled with both of these in the past - and I know how overwhelming it can feel. For me, anxiety often manifests as racing thoughts, a sense of dread, or constant worry. ADHD, on the other hand, can make it difficult for me to focus (or the opposite happens I hyper-focus ... often on those worrying thoughts).
It's a vicious cycle that led me to finding ways to cope - like drinking alcohol, doom scrolling and finally seeking out holistic healing methods like breathwork.
But here's what I discovered - as a millennial woman with both ADHD & anxiety - the popular prescribed methods of breathing through anxiety (calm, slow, methodical) didn't really work for me. I needed a different approach and I bet you do too.
How Breathwork Helps with Anxiety and ADHD
Breathwork is the intentional practice of controlling your breath to influence your physical, emotional, and mental states. Though it may seem simple, the act of breathing mindfully can have profound benefits.
Activates the Parasympathetic Nervous System: One of the main reasons breathwork is so powerful is that it helps activate the parasympathetic nervous system (PNS), which is responsible for promoting relaxation. When anxiety hits, the body often moves into a fight-or-flight mode, governed by the sympathetic nervous system (SNS). Slowing down and deepening your breath, can help you switch from SNS dominance (stress response) to PNS dominance (rest and digest response). This shift reduces feelings of anxiety and helps those with ADHD find focus and calm.
Increases Oxygen to the Brain: For individuals with ADHD, lack of focus and mental clarity can be common struggles. Breathwork practices help increase the oxygen supply to the brain, which improves cognitive function, concentration, and memory. By calming the nervous system and bringing more oxygen to the brain, breathwork makes it easier for individuals with ADHD to maintain focus.
Creates Mindfulness and Present Awareness: Anxiety and ADHD often cause the mind to race toward future concerns or dart around from thought to thought. Breathwork anchors you in the present moment. When you focus on the rhythm of your breath, you're not only calming your body but also grounding yourself in the here and now. This mindfulness helps both anxiety and ADHD sufferers break free from the constant loop of overthinking and distraction.
Breathing Techniques for Anxiety & ADHD
Not all breathing techniques are created equal, and it's essential to find the right practices for your unique needs. Here are two that I've found especially beneficial for anxiety and ADHD:
1. Box Breathing (Also known as Square Breathing)
Box breathing is an excellent technique for managing anxiety, particularly during moments of stress or overwhelm. It's also simple, making it perfect for anyone with ADHD who needs quick, easy-to-follow exercises to restore focus.
How to Practice Box Breathing:
Inhale deeply for a count of 4.
Hold your breath for a count of 4.
Exhale slowly for a count of 4.
Hold your breath again for a count of 4.
This cycle is repeated several times. The repetitive nature of box breathing helps to calm the mind, reduce racing thoughts, and regulate the nervous system.
2. Alternate Nostril Breathing (Nadi Shodhana)
Alternate nostril breathing is a more meditative technique and has been used for centuries to balance energy, promote mental clarity, and create calm. This is ideal for both anxiety and ADHD, as it balances the right and left hemispheres of the brain, promoting a sense of mental balance and focus.
How to Practice Alternate Nostril Breathing:
Sit comfortably and close your eyes.
Use your right thumb to close off your right nostril.
Inhale deeply through your left nostril.
Close your left nostril with your right pinky finger, and release your right thumb from the right nostril.
Exhale through the right nostril.
Inhale through the right nostril.
Close the right nostril again with your thumb and release the left nostril, exhaling through the left.
Repeat this pattern for several rounds, focusing on the steady flow of breath. This practice helps reduce anxiety, promotes relaxation, and is excellent for bringing ADHD minds into focus.
The Power of Vocal Toning
Breathwork can be enhanced by integrating vocal toning, a practice that involves creating sound through your voice while exhaling. Toning stimulates the vagus nerve, which is a critical component of the parasympathetic nervous system and plays a huge role in regulating mood, digestion, and stress responses.
When you make sounds like “Om” or hum on an exhale, the vibrations produced help calm the nervous system and bring the body into a state of relaxation. For those with anxiety, this can be a powerful way to immediately reduce feelings of panic or unease. For people with ADHD, vocal toning helps to anchor the mind by providing a focal point for concentration.
How to Practice Vocal Toning:
Sit in a comfortable position.
Take a deep breath in through your nose.
As you exhale, make a long humming sound or chant a calming word or mantra like “Om.”
Let the vibrations resonate through your body and focus on the soothing sensation.
Repeat for several minutes, allowing the sound to ground you. Vocal toning is a great addition to traditional breathwork practices and is especially useful when combined with deep breathing techniques.
Additional Benefits of Breathwork for ADHD and Anxiety
In addition to reducing anxiety and promoting focus, regular breathwork practice offers a host of other benefits, including:
Improved Emotional Regulation: Breathwork can help those with ADHD who struggle with emotional impulsivity or mood swings.
Enhanced Sleep Quality: Many people with anxiety or ADHD struggle with sleep. Deep breathing calms the nervous system, making it easier to fall and stay asleep.
Reduction in Physical Symptoms: Anxiety can often lead to physical symptoms like headaches, chest tightness, or stomach issues. Breathwork eases these symptoms by promoting relaxation.
How to Get Started: Try a 15-Minute Guided Breathwork Meditation
Ready to experience the calming benefits of breathwork for yourself? I’ve created a 15-minute guided breathwork meditation specifically designed to help you manage anxiety and ADHD. In this session, I’ll guide you through two simple yet effective breathing exercises that will help you feel calmer, more grounded, and focused.
Whether you’re new to breathwork or looking for a quick, practical way to bring more mindfulness into your daily routine, this meditation is for you. You can practice it anytime, anywhere—whether you’re dealing with anxious thoughts or struggling to stay focused.
Watch the guided breathwork meditation here:
Conclusion
Breathwork is a powerful, accessible tool that anyone can use to improve their mental and physical well-being. Whether you’re dealing with anxiety, ADHD, or both, incorporating breathing techniques and vocal toning into your routine can help you find greater calm, focus, and emotional balance.
Start small with a simple practice like box breathing or alternate nostril breathing, and see how it transforms your ability to manage stress. And don’t forget to check out my new 15-minute guided breathwork meditation to help you along your journey to better mental health.
Leslie Draffin is an internationally certified somatic psychedelic guide and trauma-informed breath & meditation coach who specializes in helping you heal your mental health, overcome trauma and create the life you deserve. She does not condone the use of illicit substances and does not provide access to any illegal drugs. Her work aims to educate and reduce risk for those who choose to explore psychedelics for personal growth and healing.
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