By Sarah Millman
Did you know that a lot of the activities that we do at the Mindful Life Practice are helpful for treating Attention Deficit Hyperactivity Disorder (ADHD)?
According to Forbes Health, there are approximately 129 million children and 366 million adults who have been diagnosed with ADHD worldwide.
October is ADHD Awareness month, and its purpose is to raise awareness of ADHD and gather support for those who have this disorder.
Although the media often portrays hyperactivity as the primary indicator of someone with ADHD, not all individuals with ADHD are hyperactive.
In fact, there are actually three different types of ADHD, or:
1. Inattentive:
*Individuals with inattention may…
have difficulty staying on task
become easily distracted,
struggle with forgetfulness,
lose items easily,
have trouble listening when someone else is speaking,
avoid tasks that require sustained concentration, and/or
hyperfocus on activities that they enjoy (often to a point where other important tasks / needs are ignored)
Hyperactive -Impulsive:
*Hyperactive-impulsive individuals may…
constantly move, fidget or squirm,
talk too much,
interrupt conversations,
struggle with impatience, and/or
make rash decisions without considering the long-term implications of their choices
A Combination of both Inattentive and Hyperactive-Impulsive:
*Individuals with both “Inattentive” and “Hyperactive-Impulsive” may experience any of the challenges listed above.
How Can Yoga Help?:
Yoga utilizes asana (postures), pranayama (breathwork), meditation and mindfulness.
Studies have shown that each of these practices not only brings us a myriad of physical, mental and emotional health benefits but, when implemented consistently, they have also been proven to help lessen symptoms of ADHD.
Why they work:
Asana (Physical Postures):
Activation of the parasympathetic nervous system (PSNS):
Practicing yoga works to activate the PSNS, which moves us away from a state of stress and into a state of rest and digest. ADHD symptoms can often intensify as a result of stress. Consequently, when individuals with ADHD feel more relaxed, their ADHD symptoms will decrease.
Increased neurotransmitters in the brain, including dopamine and GABA:
GABA, or Gamma-aminobutyric acid, helps the body to calm the nervous system, and it also integral in helping us to pay attention.
Dopamine assists us with focus and concentration, the motivation to complete tasks and emotional regulation.
Pranayama (Breathwork):
Activation of the parasympathetic nervous system (PSNS):
Like the physical postures of yoga, deep breathing has also been shown to activate the PSNS, which generates increased feelings of relaxation for yoga practitioners. Individuals with ADHD are much less likely to make impulsive decisions when they are in a relaxed state.
Strengthened concentration skills:
With repetition, focusing the attention on the breath can gradually train the brain to improve its ability to concentrate.
Meditation:
Improved function of the prefrontal cortex:
Meditation works to enhance the performance of the prefrontal cortex. This part of the brain is responsible for many cognitive functions that are impacted by ADHD, such as memory, impulse control, decision-making, planning, and completing tasks.
Enhanced focus:
Similar to pranayama (breathwork), when we regularly practice mindfulness by actively concentrating on the here and now, rather than allowing our thoughts to wander, we can steadily improve our abilities to focus.
The importance of a regular practice:
To fully experience the benefits of yoga for ADHD, studies have shown that consistency is key! Individuals with ADHD should regularly incorporate asana, pranayama and meditation into their daily routines in order to fully feel their benefits. These practices need not be very long. For instance, studies have shown that 20-30 minutes of yoga is sufficient.
As starting a new routine can be challenging, remember that you can start small and build up. If you struggle to pay attention during a 20-minute yoga class, for example, you can start with 10 minutes per day and gradually increase the length of the practice, as your abilities to focus improve!
Which yoga practices are particularly helpful for individuals with ADHD?:
Asana (postures):
Vrksasana (Tree Pose)
Virabhadrasana II (Warrior II Pose)
Paschimottanasana (Seated Forward Bend)
Pranayama (Breathwork):
Nadi Shodhana (Alternate Nostril Breathing)
Dirgha Pranayama (3-Part Breath)
Meditations:
Body Scan Meditations
Loving Kindness Meditations
Celebrating the uniqueness of ADHD:
Although there are many challenges that come with having ADHD, there are certainly some positives, as well. In light of October being ADHD Awareness month, let’s remember to take some time to celebrate the uniqueness of our friends, family and/or acquaintances with ADHD.
Strengths of individuals with ADHD may include:
Hyperfocus: People with ADHD have the ability to focus on tasks for hours on end if they find them enjoyable. This can be an excellent asset in the workforce.
Resilience: Individuals with ADHD have often dealt with many challenges while navigating through life with their symptoms. As a result, they are often able to bounce back more quickly from difficulties than their peers, as they have had more practice with overcoming obstacles.
Creativity: Individuals with ADHD are often highly creative, as their neurodivergent brains often allow them to think “outside of the box.”
Spontaneity: For individuals who have hyperactive-impulsive ADHD, their natural tendency to be impulsive means that they are always up for an exciting adventure or last minute, spontaneous plan.
Athleticism: For people with hyperactive-impulsive ADHD, their desire to constantly be on the move allows them to put in the physical training necessary to excel in sports.
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