How Yoga Helps with ADHD and Anxiety!

Growing up with ADHD was a tough journey. Every event would hit hard and emotions would feel extreme. I had no idea how to regulate the whirlwind of emotions and would end up reacting in a very unexpected way. Constant racing thoughts, difficulty focusing, and a body always on high alert. I know how overwhelming it can be. But I also know the transformative power of yoga in finding calm amidst the chaos.

Yoga is more than just a physical practice or another form of exercise; it’s a holistic tool that nurtures the mind, body, and soul. Let’s dive into how yoga can specifically help those navigating ADHD and anxiety.

1. Yoga Creates a Safe Space to Slow Down

With an ADHD mind, sitting still can feel impossible, and for those with anxiety, silence can amplify intrusive thoughts. Yoga bridges the gap by combining movement and mindfulness.

• Flowing with Intention: Gentle sequences like Sun Salutations allow us to focus on movement while calming the mind.

• Breath Awareness: One of the elements of Yoga is Pranayama (controlled breathing). It helps anchor us in the present moment, reducing the mental noise.

2. Breathwork Reduces Anxiety:

Anxiety often causes shallow breathing, which triggers the body’s stress response. Yoga teaches us to breathe deeply and mindfully, activating the parasympathetic nervous system—the body’s “rest and digest” mode. It immediately works on reducing anxiety.

One of the famous Breathing Techniques is Box Breathing, you can try this:

Box Breathing (inhale for 4 counts, hold for 4, exhale for 4, hold for 4) is especially effective in calming anxious thoughts.

3. Movement Channels Hyperactivity

In ADHD excess energy can feel unmanageable which builds up stiffness and stress. Yoga offers a productive outlet to release this energy while fostering self-discipline.

•Dynamic Yoga Flows like Vinyasa and Power Yoga can help burn off that restless energy.

• Stillness After Movement: After physical exertion, poses like Child’s Pose and Savasana feel more relaxing, allowing the body and mind to settle.

4. Mindfulness Improves Focus:

Yoga is a practice of being present—paying attention to how your body moves, how your breath feels, and how your mind responds. This mindfulness can help train your brain to focus on one thing at a time, an invaluable skill for those with ADHD.

• Balancing Poses: Poses like Tree Pose or Eagle Pose naturally enhance focus because they require full attention to maintain balance.

5. Yoga Builds Emotional Resilience:

Anxiety often stems from fear of the unknown or feelings of overwhelm. Yoga teaches us to sit with discomfort—whether it’s in a challenging pose or during a quiet meditation—and face it with curiosity rather than fear.

• Mantras for Peace: Repeating affirmations like “I am calm, I am in control” during meditation can rewire the anxious mind.

6. Yoga Encourages Better Sleep:

Sleep issues are common for both ADHD and anxiety. The relaxation techniques, Breathing Exercises and Meditation in yoga can help quiet a racing mind and prepare the body for rest.

• Evening Yoga Practices: Gentle stretches and restorative poses like Legs-Up-The-Wall can signal to the body that it’s time to wind down.

Personal Story: Yoga as My Anchor

I was a lost girl when Yoga found me. I was struggling with Confusion and Anxiety  when Yoga rescued me, and became my Anchor. It’s not a quick fix, but a lifelong tool that has helped me find balance, calm, and clarity. Through consistent practice for more than a decade now,  I’ve learned to embrace my neurodivergence as a strength rather than a limitation.

How to Start Your Yoga Journey?

If you’re curious about how yoga can help you manage ADHD or anxiety, here are a few tips to begin:

• Start Small: Even 5-10 minutes of yoga a day can make a difference.

• Choose Accessible Classes: Look for classes on mindfulness, beginners, or mental wellness.

• Be Patient: Progress in yoga (and life) takes time. Celebrate small victories along the way!

Yoga is a gift for anyone seeking peace, focus, and balance. If you’re ready to explore how yoga can support your ADHD and anxiety journey, I’d love to help. Check out my specialized yoga programs for mental wellness, or reach out with any questions—I’m here to support you!

Let’s move, breathe, and thrive together.