YOGA’S TRANSFORMATIVE IMPACT ON ADHD: INSIGHTS FOR PARENTS

Yoga has long been touted for its multifaceted benefits that encompass physical, mental and even spiritual
well-being. Now researchers are suggesting that it could help children with Attention Deficit Hyperactivity
Disorder (ADHD) to better manage energy levels and staying focused.

A study conducted at the University of Taipei in Taiwan showed significant improvements in attention and
reaction time in children with ADHD after eight weeks of practicing yoga twice a week, while another study
published in the Journal of Developmental & Behavioral Pediatrics showed a decrease in hyperactivity and
inattention in children with ADHD who practiced yoga over a 12-week period.

A literature review of 11 studies showed that yoga has a “positive effect” on brain health – specifically the
structure and function of the hippocampus (which plays a role in memory), amygdala, prefrontal cortex, and brain networks – highlighting the potential benefits of behavioural interventions such as yoga, for those living with ADHD.

Yoga can help improve focus and attention in ADHD children through several mechanisms:

1. Mindfulness practices: Yoga often incorporates mindfulness techniques during each pose to achieve a higher level of awareness and connection between mind, body and spirit. These practices can encourage children to become more aware of the present moment, which can help improve their ability to concentrate and stay focused on tasks.
2. Breathing exercises: Yoga emphasises deep, rhythmic breathing, which can have a calming effect on the nervous system. By practicing controlled breathing techniques, ADHD children can learn to regulate their energy levels and maintain focus for longer periods.
3. Physical movement: Yoga involves gentle physical movements that require coordination and
   concentration. As children engage in various yoga poses, they must pay attention to their bodies and
   adjust their movements accordingly, which can enhance their ability to sustain attention.
4. Sensory integration: Many children with ADHD struggle with sensory processing issues, making it
   difficult for them to filter out irrelevant stimuli and focus on important tasks. Yoga practices that
   involve sensory experiences, such as grounding exercises or mindful movement, can help ADHD
   children better integrate sensory information and improve their ability to focus.
5. Stress reduction: Stress and anxiety can impair cognitive function and attention in children with
   ADHD. Yoga promotes relaxation and stress reduction through deep breathing and progressive
   muscle relaxation, which can create a more conducive environment for sustained attention.
6. Routine and structure: Establishing a regular yoga practice provides structure and predictability for
   ADHD children, which can help improve their ability to organise their thoughts and stay on task.
   Consistent participation in yoga classes can reinforce positive habits and routines that support better
   focus and attention.
7. Self-regulation skills: Through yoga, children learn to regulate their emotions and impulses, which are
   essential skills for maintaining focus and attention. By practicing techniques, such as mindfulness and
   relaxation, ADHD children can develop greater self-awareness and self-control, leading to improved
   concentration abilities.
8. Improved sleep: Many children with ADHD struggle with sleep disturbances. The relaxation
   techniques practiced in yoga can help promote better sleep quality, leading to improved overall well-
   being.
9. Boosted self-esteem: As children master new yoga poses and techniques, they can experience a
   sense of accomplishment and improved self-esteem. This can be especially important for children
   with ADHD, who may face challenges in other areas of their lives.
10. Social interaction: Participating in yoga classes provides an opportunity for children with ADHD to
    interact with their peers in a structured and supportive environment. This can help improve social
    skills and reduce feelings of isolation.

It’s important to note that while yoga can be a valuable complementary therapy for managing ADHD symptoms in children, it should not replace other evidence-based treatments, such as medication or behavioural therapy. Additionally, it’s essential for children with ADHD to practice yoga under the guidance of a qualified instructor who has experience working with children and understands their unique needs.

References

1. Chou, Chienchih & Huang, Chung-Ju. (2017). Effects of an 8-week yoga program on sustained
   attention and discrimination function in children with attention deficit hyperactivity disorder. PeerJ.
   5. e2883. 10.7717/peerj.2883.
2. Cohen SCL, Harvey DJ, Shields RH, Shields GS, Rashedi RN, Tancredi DJ, Angkustsiri K, Hansen RL,
   Schweitzer JB. Effects of Yoga on Attention, Impulsivity, and Hyperactivity in Preschool-Aged Children
   with Attention-Deficit Hyperactivity Disorder Symptoms. J Dev Behav Pediatr. 2018 Apr;39(3):200-
   209. doi: 10.1097/DBP.0000000000000552. PMID: 29538185; PMCID: PMC5871620.
3. Gothe NP, Khan I, Hayes J, Erlenbach E, Damoiseaux JS. Yoga Effects on Brain Health: A Systematic
   Review of the Current Literature. Brain Plast. 2019 Dec 26;5(1):105-122. doi: 10.3233/BPL-190084.
   PMID: 31970064; PMCID: PMC6971819.
4. Herbert A, Esparham A. Mind-Body Therapy for Children with Attention-Deficit/Hyperactivity
   Disorder. Children (Basel). 2017 Apr 25;4(5):31. doi: 10.3390/children4050031. PMID: 28441363;
   PMCID: PMC5447989.
5. Turis, S. (2021). Say Yes to Yoga for Kids with ADHD. ADDitude. Accessed on 19 March 2024.
   Available from https://www.additudemag.com/yoga-for-kids-with-adhd/
6. Levine, H. (2022). Meditation and Yoga for ADHD. WebMD. Accessed on 19 March 2024.
   Available from https://www.webmd.com/add-adhd/adhd-mindfulness-meditation-yoga