Question

What are some good breathing exercises? I have ADHD and whenever I get overwhelmed or mess up in sports, I shut down and resort to bad habits to calm me.

Answer 1

Breathing exercises can be incredibly helpful for managing overwhelming emotions, stress, and anxiety. They can also be beneficial for individuals with ADHD, as they can provide a moment of pause and help regain focus and composure. Here are some simple breathing exercises you can try:

1. Deep Belly Breathing (Diaphragmatic Breathing):

   • Find a comfortable, quiet place to sit or lie down.
   • Place one hand on your chest and the other on your abdomen.
   • Inhale slowly through your nose, allowing your abdomen to rise and expand (your chest should move very little).
   • Exhale slowly through your mouth, feeling your abdomen fall.
   • Focus on the sensation of your breath and try to make each breath slow and deep.

2. 4-7-8 Breathing:

   • Inhale deeply through your nose for a count of 4.
   • Hold your breath for a count of 7.
   • Exhale completely through your mouth for a count of 8.
   • Repeat this cycle for a few breaths or as needed.

3. Box Breathing (Square Breathing):

   • Inhale slowly through your nose for a count of 4.
   • Hold your breath for a count of 4.
   • Exhale slowly through your mouth for a count of 4.
   • Pause and hold your breath for a count of 4.
   • Repeat the cycle for a few rounds.

4. 5-5 Breathing:

   • Inhale deeply through your nose for a count of 5.
   • Exhale slowly through your nose for a count of 5.
   • Continue this rhythmic breathing pattern for several breaths.

5. Progressive Muscle Relaxation with Breath:

   • Find a quiet space and take a few deep breaths.
   • Tense a muscle group (e.g., your fists, shoulders, or feet) while inhaling.
   • Hold the tension briefly.
   • Release the tension while exhaling and notice the sensation of relaxation.
   • Move through different muscle groups, focusing on the breath and relaxation.

6. Mindful Breathing:

   • Simply bring your full attention to your breath without trying to change it.
   • Observe the sensation of the breath entering and leaving your body.
   • If your mind starts to wander, gently bring your focus back to your breath.

Practice these breathing exercises regularly, even when you're not feeling overwhelmed, so you can develop the skill and make it easier to implement during challenging moments. Breathing exercises can be a powerful tool to help you stay calm, focused, and in control during stressful situations, including in sports or any other aspect of life.