Yoga for ADHD: How can it help?

Whether you’ve recently been diagnosed with ADHD or it’s something you’ve known about since childhood, finding the right tools to support you is key. There’s a growing awareness about ADHD and how it can affect people, and along with that awareness is a greater understanding of what can help.

One tool that has been researched is mindful meditation, with findings suggesting it strengthens the prefrontal cortex (the part of the brain involved with focus, impulse control and planning) and improves levels of dopamine (something those with ADHD lack). 

For some people, mindful meditation is an enjoyable practice. For others, sitting still and meditating is difficult. This is where mindful movement comes in. Offering an option of moving your body and staying active while enjoying the benefits of mindfulness.

How does yoga help with ADHD? 

Yoga is a form of mindful movement that brings together poses that benefit the body, with breathwork and mindfulness that benefit the brain. A lot of the research looking into yoga and ADHD has so far focused on children but has shown some interesting results. One study showed children aged five to 16 had improved ADHD symptoms following eight yoga sessions. Due to the way it encourages mindfulness, it’s thought to have the same effect on the brain as meditation, regardless of age.

Personalised yoga therapy

It’s important to note that ADHD can affect everyone differently, so taking an individualised approach can be helpful. This is something yoga therapy excels at. Differing from standard yoga classes, yoga therapy tends to be one-on-one and is tailored to the individual, helping with a range of health concerns.

“I may work with five people diagnosed or beginning to explore ADHD and it will affect each one differently.” Explains yoga therapist Heather Doughton-Pearce.

“The starting point is understanding how the individual experiences ADHD, what impact it has on their life, relationships, work etc. and what they would like to do differently in relation to their ADHD.

“Based on this information, the therapist can then work with the individual to explore the appropriate tools and adjustments to help them meet their needs and give them agency over their own mind and diagnosis. This may include learning breathing techniques to calm the nervous system and thereby slow the mind, some small lifestyle adaptations, such as a wind-down bedtime routine to help prepare the body and mind for rest, or tools to help them shortcut their 'default reactions' in situations of overwhelm to regain control.”

As Heather describes here, yoga is more than simply stretching the body in certain poses. It is a practice that trickles off the mat and into your day-to-day life. 

How to get started with yoga for ADHD 

There are a number of routes you can take if you feel like yoga might be helpful for you. If you have never tried yoga before, it’s advisable to work with a yoga teacher or yoga therapist, to ensure you are practising the poses in a safe way. If you have any health conditions or injuries, you may also want to consult your doctor first.

If you would like to work with a yoga therapist, Heather shares some advice to get you started.

"My advice would be to first understand what they would like to achieve by working with a yoga therapist, this will then help you choose a therapist that aligns to these goals. Most therapists offer an initial call, this is a great opportunity to explore whether they are the right therapist for you. It is more than ok to speak to a few before you make your decision.

"Platforms such as Therapy Directory are a great start as you know the therapists have been vetted for the appropriate training and experience and you can also get an initial 'feel' for them from the information they provide."

Alternatively, you might want to try a more general studio-based yoga class, following the teacher’s instructions and getting support from them to ensure you’re holding poses in a safe way. If you have practised yoga before and feel confident, you may want to try yoga at home, following online videos or an app.

How to bring yoga into your routine

To really make the most of yoga's benefits, it helps to have a regular practice. Here are some tips to help you get started:

• Try short bursts: Even 5-10 minute practices can be beneficial to start with.
• Add it to an existing routine: This may be your morning routine, bedtime routine or even as part of a weekly rhythm you have.
• Let technology help you: Set reminders or use apps to help you track your habit for extra motivation to keep going.

Other mindful movement practices

If yoga isn’t your cup of tea, there are other mindful movement practices to try, including:

• Tai Chi: This practice focuses on slow and flowing movements and there has been similar research showing how it helps those with ADHD.
• Qigong: Similar to Tai Chi, Qigong brings movement and mindful breathing together.
• Mindful walking: Try going for a walk in nature without your headphones and be mindful of what you see and hear.

Whether it's yoga or another mindful movement practice, the key is finding what works for you and your experience of ADHD.