Yoga is well-known for its mental and physical health benefits, but is yoga good for ADHD? While research specifically on yoga and ADHD is still developing, several studies suggest that yoga may help improve symptoms of ADHD, particularly in terms of focus, emotional regulation, and calming hyperactivity.
Improved Focus and Attention
One of the core symptoms of ADHD is difficulty with sustained attention. Yoga’s emphasis on mindfulness—being fully present in the moment—can help adults with ADHD train their minds to stay focused. A study published in the Journal of Attention Disorders found that yoga helped improve attention and focus in boys with ADHD. Although the study focused on children, adults with ADHD may also benefit from the concentration-enhancing effects of yoga practice.
By incorporating yoga into daily routines, adults with ADHD can learn techniques to focus their attention, resist distractions, and improve mental clarity. A yoga practise will combine mindful breathing and movement so can help produce a calmer state of mind and reduce the constant mental chatter often associated with ADHD.
Reduced Hyperactivity and Impulsivity
Yoga’s calming effects could be particularly beneficial for managing hyperactivity and impulsivity, two hallmark symptoms of ADHD. Through yoga, adults with ADHD can engage in slow, controlled movements and deep breathing exercises that activate the parasympathetic nervous system—the body’s “rest and digest” mode. This system counteracts the “fight or flight” response and helps reduce feelings of restlessness and impulsivity.
A review of several studies in the Journal of Developmental and Behavioural Pediatrics found that yoga had a positive impact on hyperactivity and impulsivity in children with ADHD. While further research is needed on the adult population, anecdotal evidence and initial studies suggest that yoga’s ability to calm the nervous system is a powerful tool for managing these symptoms in adults as well.
Helps Manage Stress and Anxiety
Adults with ADHD often experience emotional dysregulation. They can find it difficult to manage stress, frustration, or anxiety. Yoga offers a space for individuals to practise becoming more attuned to their emotional states.With increased awareness of your emotions it is possible to learn to manage emotional triggers in a non-reactive way.
Yoga is well-known for its stress-relieving properties. Breathing techniques, mindfulness and relaxation that come with practising yoga help to calm the mind. For individuals who experience high levels of anxiety or emotional distress, this is particularly beneficial.
Improves Sleep
Sleep problems are common among adults with ADHD, often making symptoms worse. Yoga, particularly more restorative or meditative practices, can improve sleep quality. A calm mind and relaxed body are key to falling and staying asleep, and yoga promotes both by reducing physical tension and mental clutter. Regular yoga practice has been shown to increase melatonin levels, helping regulate the body’s sleep-wake cycle.
Enhanced Emotional Regulation
Another hallmark of ADHD is emotional dysregulation – where people find it hard to manage emotional highs and lows. Yoga encourages self-awareness and self-compassion, helping people to become more aware of their emotional states without becoming overwhelmed by them.
Through meditation and mindfulness, yoga can teach people how to become more aware of their emotions and let go of negative thought patterns. This can help manage the intense feelings of frustration or irritability that often accompany ADHD.
A study published in the Journal of Clinical Psychology in 2018 found that mindfulness-based interventions like yoga and meditation can help children with ADHD reduce emotional dysregulation, more balanced mood states and fewer impulsive emotional reactions.
Whilst more research needs to be done into the impact of yoga on these symptoms in adults, adults with ADHD may find a regular yoga practice makes it easier to manage their emotional responses and reduce feelings of overwhelm.