ADHD, Breathwork, Meditation & Yoga - the research

A peek at some research findings, demonstrating the benefits on our ADHD brain..

Breathwork

Woman with ADHD practicing breathwork to improve her ADHD challenges through prefrontal cortex activation, influence of the emotional centres of the brain like the amygdala, balancing the autonomic nervous system and maintaining brain oxygen levels.

  1. “Breathwork helps activate the prefrontal cortex, improving decision-making and cognitive control. This effect is linked to both emotional regulation and attention modulation, as seen in neuroplasticity research” - Brainchages.org

  2. “Breathwork influences the brain's emotional centres, like the amygdala and prefrontal cortex, allowing better regulation of emotions. Controlled breathing calms the stress response system and enhances the ability to manage anxiety and mood.” - Madhav Kumar & Abhimanyu Kumar Jha

  3. “Several studies show that rhythmic, paced breathing balances the autonomic nervous system,” says Richard Brown, M.D., associate clinical professor of psychiatry at Columbia University College of Physicians and Surgeons

  4. One of the breath-work techniques that can help you maintain your oxygen levels in high-stress situations is pranayama breathing. This ancient yogic practice has been proven to improve executive function and working memory. - Paul Dockree et all (2018)

Meditation

Man with ADHD practicing mindfulness to improve prefrontal cortex oxygenation, which is crucial for executive function, decision making, and emotional regulation.

  1. Evidence supports the efficacy of week-long or month-long physical exercise or mindfulness meditation programs in mitigating ADHD symptoms (Cornelius et al, 2017; Chimiklis et al, 2018; Vekety et al, 2021)

  2. Meditation has been shown to improve oxygenation and activity in the prefrontal cortex, enhancing its functionality. A study using near-infrared spectroscopy found that meditation increases oxygenation in this region, which is crucial for executive function, decision-making, and emotional regulation. - Cureus Journal of Medical Science (2022)​

  3. Research suggests that mindfulness meditation can enhance attention and focus by activating brain areas associated with the attention network, such as the anterior cingulate cortex, and may influence dopamine levels, thereby improving attentional control.
    - Proceedings of the National Academy of Sciences (2007)

  4. Meditation can significantly influence the autonomic nervous system by enhancing heart rate variability and altering the balance between the parasympathetic and sympathetic systems, promoting relaxation and reducing stress responses.
    International Journal of Psychophysiology (2001)

Yoga

Person with ADHD practicing Yoga to enhance cognitive function by promoting neuroplasticity in the prefrontal cortex - improving executive function, attention and emotional regulation.

  1. Research has shown that regular yoga practice enhances cognitive function by promoting neuroplasticity, especially in brain regions such as the prefrontal cortex, which is associated with executive functions, attention, and emotional regulation. This improvement in brain structure may be linked to mindfulness and controlled breathing techniques used in yoga​ - ScienceDaily

  2. Studies suggest that yoga can increase the levels of neurotransmitters like dopamine, which play a key role in attention and motivation. Yoga practices have been found to positively influence dopamine production, thereby enhancing focus and reducing symptoms related to attention disorders​ - University of Arizona Repository

  3. A study focusing on yoga's effects on response inhibition found that practices enhance the brain's ability to control impulsive actions. It has been linked to improved cognitive functions related to impulse control through mechanisms involving breath control and mindfulness.