Nasal Breathing and ADHD
What is ADHD?
ADHD (Attention-Deficit/Hyper Activity Disorder) is considered a neuro-developmental disorder, a disruption of the set of cognitive processes that regulate and manage other mental processes, commonly known as executive functioning. Symptoms of ADHD manifest in hyperactivity, inattention, impulsivity, and emotional dysregulation. For some, the symptoms can be mild. For others, they can be debilitating, leading to difficulties with time management, task initiation, decision making, sustained attention, poor performance, relationship difficulties, and numerous health risks. People with ADHD are predisposed to a diminished quality of life and a shorter life span. Approximately 6% of adults and 11% of children in the U.S have been diagnosed with ADHD, with potentially many more going undiagnosed.
The Relationship Between Mouth Breathing and ADHD.
While breathing through our mouth may be essential at times to maintain airflow when otherwise compromised, it is not optimal. Chronic mouth breathing can lead to a range of physical and cognitive health issues. Physical effects include altered facial development, dry mouth, gum disease, dental problems, snoring, sleep apnea, chronic fatigue, and increased risk of respiratory infections. Additionally, mouth breathing decreases oxygen levels in the blood, leads to reduced cognitive functioning, difficulty maintaining focus, increased irritability, mood swings, and poor memory retention. The mental effects of mouth breathing mimic the symptoms of ADHD, and studies show that people who are habitual mouth breathers are more likely to have sleep disorders and ADHD.
Nasal Breathing Can Improve Cognitive Function.
In a previous article, we discussed the importance of nasal breathing for cognitive functioning. Nasal breathing helps the body regulate the central nervous system by activating the parasympathetic nervous system, thereby promoting deeper, more restorative sleep, which in turn improves cognition. By activating the parasympathetic nervous system, nasal breathing also reduces anxiety and stress, promoting mental clarity, focus, and emotional stability. Nasal breathing also plays a crucial role in enhancing cognitive functions by increasing the production of nitric oxide and maintaining the balance of carbon dioxide and oxygen levels in the red blood cells, which deliver oxygen to the brain tissue. All of these characteristics of nasal breathing are vital for mental clarity and focus.
Nasal Breathing, Rhythmic Breathing and Brain Synchronization
While medical interventions play a significant role in managing ADHD, certain types of nasal breathing exercises can help retrain our bodies to rely on nasal breathing and improve cognitive function, mental clarity, and focus. Breathing through the nose in specific patterns of focus can influence brainwave activity, even inducing deep meditative states, which act on areas associated with memory and emotional regulation. Diaphragmatic breathing promotes relaxation and reduces stress, resulting in improved focus and enhanced memory retention. Box breathing, which involves timed inhalations and exhalations, helps increase mental clarity and attention by stabilizing heart rate variability. Alternate nostril breathing balances the brain's hemispheres, fostering improved problem-solving skills and emotional regulation. Regular practice of these techniques can lead to heightened cognitive performance, reduced anxiety, and better overall mental resilience.
Breath Work to Improve Cognitive Function- Perform Through Nose
Diaphragmatic Breathing- Focus on slow deep inhales and exhales to fully engage the diaphragm. Place hand over abdomen to ensure it is noticeably moving. 3-5 mins or as needed.
Box Breathing- Begin inhaling through your nose for a count of 5, hold for 5, exhale for 5, hold for 5. Repeat. Progressively increase counts as comfortable. 3-5 mins or as needed.
4-7-8 Breathing- Inhale slowly through the nose for a count of 4. Hold for a count of 7. Exhale for a count of 8. Repeat. 3-5 mins or as needed.
Alternate Nostril Breathing- Click link for detailed instructions.
Be a Nasal Breather.
Managing the symptoms of ADHD can be challenging. Nasal breathing can be a helpful tool in supporting cognitive function due to the nose's ability to enhance oxygen uptake efficiency. This optimized oxygen delivery supports brain function by maintaining proper levels of oxygen, carbon dioxide, and nitric oxide in the body, which are essential for neuronal activity, restful sleep, stress reduction, anxiety relief, and improved mental clarity and focus. Practicing different breath techniques helps to synchronize brain waves and regulate emotions. Be a nasal breather; each breath matters.
top photo credit: Teena Lalawat
lower photo credit: Filip Kvasnak
That is my Breath. That is my Power.
May you find the power of your breath.
