The Role of Breathing Exercises in Stress Relief for ADHD

Discover tips, treatment options, and support strategies from the Finding Focus Care Team

Last Update: February 23rd, 2025 | Estimated Read Time: 3 min  

Living with Attention Deficit Hyperactivity Disorder (ADHD) often means feeling like your brain is running a marathon. Your thoughts race, your energy levels fluctuate, and stress can feel overwhelming. ADHD can make stress harder to manage, but one simple tool can help: breathing exercises.

This article explores how breathing exercises can be a game-changer for stress relief in ADHD, backed by psychology and practical tips.

The ADHD-Stress Connection: Why Does ADHD Make Stress Worse?

People with ADHD often experience higher levels of stress due to an overactive nervous system that heightens responses to stressors (Brown & Gerbarg, 2005). Impulsivity and emotional intensity make it harder to regulate feelings, while difficulty with routine and organization can cause chronic stress (Jerath et al., 2015). Additionally, Rejection Sensitivity Dysphoria (RSD), an intense reaction to perceived criticism, is common in ADHD, increasing anxiety levels (Zaccaro et al., 2018).

Chronic stress worsens ADHD symptoms, leading to overthinking, restlessness, and burnout, but breathing exercises can help break this cycle.

The Science Behind Breathing and Stress Relief

Breathing is directly linked to the nervous system. Fast, shallow breathing triggers the sympathetic nervous system (fight-or-flight response), raising heart rate and cortisol levels (Lehrer & Gevirtz, 2014). In contrast, slow, deep breathing activates the parasympathetic nervous system (rest-and-digest mode), promoting relaxation and lowering stress hormones (Brown & Gerbarg, 2005).

Breathing exercises help the brain switch from fight-or-flight mode to a calmer state, reducing anxiety and improving focus (Jerath et al., 2015).

Best Breathing Exercises for ADHD Stress Relief

1. Diaphragmatic Breathing (Belly Breathing)

How to do it:

1. Sit or lie down in a comfortable position.
2. Place one hand on your chest and the other on your belly.
3. Inhale through your nose, letting your belly rise.
4. Exhale through your mouth, feeling your belly fall.
5. Repeat for 2–5 minutes.

Why it works: This technique increases oxygen flow, reduces cortisol levels, and helps regulate emotions (Zaccaro et al., 2018).

2. 4-7-8 Breathing (Relaxation Breath)

How to do it:

1. Inhale through your nose for 4 seconds.
2. Hold your breath for 7 seconds.
3. Exhale slowly through your mouth for 8 seconds.
4. Repeat 3-4 times.

Why it works: This method slows the heart rate and lowers cortisol, encouraging relaxation (Jerath et al., 2015).

3. Box Breathing (Square Breathing)

How to do it:

1. Inhale through your nose for 4 seconds.
2. Hold your breath for 4 seconds.
3. Exhale through your mouth for 4 seconds.
4. Hold your breath again for 4 seconds.
5. Repeat for 1–3 minutes.

Why it works: This technique, often used by military personnel, helps regulate emotions, improve concentration, and reduce impulsivity (Brown & Gerbarg, 2005).

4. Alternate Nostril Breathing (Nadi Shodhana)

How to do it:

1. Sit comfortably and place your thumb on your right nostril.
2. Close your right nostril and inhale through your left nostril.
3. Close your left nostril, release the right nostril, and exhale through your right nostril.
4. Inhale through your right nostril, close it, and exhale through your left nostril.
5. Repeat for 2–5 minutes.

Why it works: Balancing both hemispheres of the brain enhances clarity and reduces stress (Lehrer & Gevirtz, 2014).

How to Make Breathing Exercises a Habit

• Set Reminders: Use alarms or notifications as prompts.
• Pair with Existing Habits: Practice before meals, during commutes, or before bed.
• Use a Guided App: Apps like Calm, Headspace, or Breethe provide audio guidance.
• Create a Relaxing Space: Choose a quiet, comfortable spot for your practice.

Final Thoughts: Take a Deep Breath and Take Control

Managing stress with ADHD can be challenging, but breathing exercises are a simple, effective tool. A few minutes of controlled breathing can help reset your brain, reduce stress, and improve focus.

So, the next time stress creeps in, remember: Just breathe. Your brain will thank you.

Finding Focus Care Team

We are a group of nurse practitioners, continuous care specialists, creators, and writers, all committed to excellence in patient care and expertise in ADHD. We share content that illuminates aspects of ADHD and broader health care topics. Each article is medically verified and approved by the Finding Focus Care Team. You can contact us at Finding Focus Support if you have any questions!

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. https://pubmed.ncbi.nlm.nih.gov/15750381/

Jerath, R., Crawford, M. W., Barnes, V. A., & Harden, K. (2015). Self-Regulation of Breathing as a Primary Treatment for Anxiety. Applied Psychophysiology and Biofeedback, 40(2), 107–115. https://pubmed.ncbi.nlm.nih.gov/25869930/

Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., & Gemignani, A. (2018). How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in Human Neuroscience, 12, 353. https://pubmed.ncbi.nlm.nih.gov/30245619/

Lehrer, P. M., & Gevirtz, R. (2014). Heart Rate Variability Biofeedback: How and Why Does It Work? Frontiers in Psychology, 5, 756. https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2014.00756/full