Yoga, Meditation & ADHD – My Personal Journey

I was lying there, flat on my mat, arms by my side, body heavy. My mind had finally stopped racing, and I could hear it—the sound of my own breath, rhythmic and calming. After all the resistance and tension my body had fought through earlier in class, this moment of stillness felt like a victory. The chaos in my mind quieted, and I melted into the floor. This is what I’d been craving. But getting here? It wasn’t easy. 

Let’s Learn How Yoga Helps With ADHD:

• Yoga & ADHD
• Science Behind Yoga Helping ADHD
• The Path To Mindfulness
• My Personal Yoga Routine To Reduce Overthinking

Yoga & ADHD

Living with ADHD often feels like riding a roller coaster in your mind. One moment you’re energized and hyper-focused on a project, the next you’re scrambling to remember where you left your keys—and what you were supposed to be doing in the first place.

I started yoga a few months ago because I needed an anchor, something to bring me back to my breath when my thoughts spiraled. What I found was surprising: yoga didn’t just stretch my body, it stretched my ability to pay attention to myself and the present moment.

Yoga offers a powerful way to quiet the mind, cultivate mindfulness, and foster a lasting sense of well-being. For those with ADHD, however, the journey may require extra patience and tailored strategies to truly stick with the practice. Here’s how yoga can support an ADHD brain—and how to find the style that keeps you engaged:

Key benefits of yoga for ADHD

• Sharpened focus: Regular practice strengthens your “attention muscles,” helping you resist distractions.
• Parasympathetic activation: Breathwork taps into the body’s rest-and-digest mode, promoting calm.
• Stress-response tools: Learning breathing exercises on the mat makes it easier to recall them when life feels overwhelming.
• Neurotransmitter boost: Movement and mindful breathing can raise levels of dopamine, serotonin, and GABA—chemicals that often run low in ADHD brains.
• Impulse and hyperactivity management: Intentional poses and transitions channel restless energy into structured, purposeful movement.
• Emotional regulation: Mind-body awareness helps you recognize and modulate feelings before they spiral.
• Enhanced executive function: The mental discipline of coordinating breath with movement carries over into better planning and organization.
• Self-awareness and clarity: Deepening your connection to physical sensations lays the groundwork for clearer thinking and decision-making.

The stereotypical image of yoga—slow, flowing sequences and long periods of stillness—can feel downright excruciating when your mind craves novelty and action. The solution? Seek out dynamic, energizing yoga styles that both burn off excess physical energy and captivate your attention. Power yoga, vinyasa flows with upbeat music, or even fast-paced “cardio yoga” sessions may be just the ticket.

Once you find a practice that keeps you engaged, the next step is to layer in meditation. Even a brief, guided mindfulness exercise can amplify the mental health benefits you’ve unlocked through movement. Over time, this dual approach—energetic yoga plus gradual meditation—can help you finally experience that elusive state of calm focus… yes, even a little bit of zen.

Science Behind Yoga Helping ADHD

You might wonder, “How can a bunch of stretches and poses help a neurodevelopmental condition?” The short answer lies in how yoga trains both body and brain.

Regulating Neurotransmitters

Studies suggest that yoga can boost levels of gamma-aminobutyric acid (GABA), a calming neurotransmitter that’s often lower in people with anxiety or ADHD. Increased GABA helps quiet racing thoughts and reduce impulsivity.

Enhancing Prefrontal Cortex Function

The prefrontal cortex is the brain’s “executive control center”—the area that plans, organizes, and helps you resist distractions. Research shows that regular yoga practice can improve blood flow and connectivity in this region, sharpening your ability to focus and make decisions.

Balancing the Nervous System

ADHD brains often swing between hyperarousal (racing thoughts, jittery energy) and hypoarousal (daydreaming, fatigue). Yoga’s combination of deep breathing (pranayama) and deliberate movement toggles the autonomic nervous system toward balance, engaging the parasympathetic (rest-and-digest) response and calming the fight-or-flight reflex.

All of this means that, over time, your brain literally learns how to settle—and stay settled—for longer stretches of time.

Yoga isn’t a one-and-done cure. For ADHD, consistency is key. I aim for at least three short sessions per week—sometimes five minutes in the morning, or ten minutes before bed. Over time, I notice my mind doesn’t veer off as quickly, or if it does, I catch it sooner.

If you’re new to yoga, you don’t need fancy gear. A non-slip mat, a quiet corner, and a few bookmarked beginner videos or a gentle local class are enough. And remember: you’re not aiming for Instagram-worthy poses. You’re aiming for tiny moments of calm in a busy brain.

Whether you’re rolling out your mat for the first time or you’ve been practicing for years, remember: each inhale is an opportunity to return home to yourself. And every exhale is a chance to let go of what no longer serves you—whether it’s a thought, a worry, or an old habit. On the mat, you’re training your ADHD mind not just to be still, but to find steadiness in the stillness.

Resistance and Release: The Path to Mindfulness 

It all started at the beginning of class. I’ve been practicing yoga for years, although not consistently or well. Recently, I started taking Hatha and restorative yoga classes 2-3 times a week and loving it!  But no matter how experienced I think I am (or so my ego says😎 ), some days my body is so stubborn.

You know those days when you just can’t seem to settle into a pose, no matter how much you stretch, breathe, or adjust? Yeah, this was one of those days. My muscles felt tight, my mind was all over the place, and I found myself pushing through each pose, fighting to stay focused. 🧘‍♀️ 

But that’s part of the process, right? That resistance is a sign of something deeper, a reminder that not every day is going to be easy or perfect. And I know that if I just stick with it, eventually I’ll find that sweet moment of release. That moment where my body lets go, and my mind finally settles into the present. 

The Power of Savasana: Where Mindfulness Comes to Life 

By the time we reached Savasana at the end of class, I was ready for it. I lay down on my mat, closed my eyes, covered myself with a blanket (I so love a cozy blanket!), and let my body sink into the floor. Slowly, the tension started to leave my muscles, and my mind began to quiet. All I could hear was the sound of my own breath, deep, steady, and soothing. 🌿 

It was in this moment of stillness that I felt the true power of mindfulness. All the chaos from my day, all the worries and stress, seemed to melt away. And for those few precious minutes, I was completely present. It wasn’t about the poses or the stretching—it was about finding peace in the quiet moments. And that’s something I’ve taken with me far beyond the yoga mat. 

Mindfulness in Everyday Life: The Practice of Being Present 

The lesson I’ve learned through yoga is that mindfulness isn’t just something you practice on the mat—it’s a tool you can carry with you throughout your day. Whether it’s during Savasana or while cleaning my cast-iron pan (I know, it sounds crazy, but hear me out), there are so many opportunities in life to simply be present. It’s about quieting the mind, focusing on the moment, and letting go of whatever chaos is swirling around us. 

For me, it’s the little things, like the way my breath sounds in stillness or how it feels to stretch after a long day. These small moments of focus are what help me calm my overactive brain and reconnect with myself. And the beauty of mindfulness is that you can find it anywhere, whether you’re practicing yoga, doing dishes, or just sitting quietly with a cup of tea. 

Meditation and Yoga for ADHD

Mindfulness meditation is a powerful practice that can significantly enhance one’s ability to control attention and remain present.

By engaging in mindfulness meditation, individuals learn to observe their thoughts and feelings without judgment, ultimately allowing them to maintain focus on specific tasks or moments. This practice is particularly beneficial in a world filled with distractions, as it trains individuals to recognize when their minds wander and gently brings them back to the present moment.

Moreover, mindfulness meditation fosters emotional awareness, which can serve as a buffer against impulsive actions. By becoming more attuned to their emotions, individuals are better equipped to pause and reflect before responding, leading to more thoughtful decision-making.

The connection between meditation and Attention Deficit Hyperactivity Disorder (ADHD) is gaining attention in the psychological and neurobiological communities.

Research suggests that mindfulness meditation may contribute to the structural improvement of the prefrontal cortex, a brain region crucial for various executive functions such as focus, planning, and impulse control. In individuals with ADHD, this area of the brain may be underdeveloped, contributing to challenges in maintaining attention and regulating behavior.

Furthermore, mindfulness practices are associated with an increase in dopamine levels in the brain. Dopamine, a neurotransmitter linked with pleasure and reward, is often found to be deficient in those diagnosed with ADHD. This deficiency can lead to difficulties with motivation and concentration; therefore, enhancing dopamine levels through mindfulness and meditation can help alleviate some symptoms associated with the disorder.

A landmark study conducted by researchers at UCLA highlighted the benefits of mindfulness meditation in managing ADHD symptoms. Participants diagnosed with ADHD who engaged in a weekly mindfulness session lasting 2 1/2 hours and adhered to a daily home meditation practice, growing from 5 to 15 minutes over the course of 8 weeks, showed marked improvements in their ability to concentrate on tasks.

Additionally, these individuals reported lower levels of anxiety and depression, two common comorbid conditions found alongside ADHD.

Similar findings have emerged from other studies that continue to explore the effective application of mindfulness practices in reducing ADHD symptoms. These studies underline that even short, consistent practices can lead to significant enhancements in attention, mood stability, and overall psychological well-being.

Yoga, another complementary practice, has been identified as beneficial for improving ADHD symptoms, particularly in children. Like mindfulness meditation, yoga also promotes increased dopamine levels and supports the development of the prefrontal cortex.

A specific study highlighted that children engaging in yoga exercises for 20 minutes, twice a week over 8 weeks, demonstrated improvement on attention and focus assessment tests. This suggests that both mindfulness meditation and yoga engage similar neurobiological pathways that can be advantageous in managing ADHD.

Why Mindfulness Matters for Your Well-Being 

Mindfulness isn’t just about relaxation—it has real, tangible benefits for your mental and physical health. Studies have shown that practicing mindfulness can help reduce anxiety, improve focus, and even lower blood pressure. By being more present, you’re giving your brain a chance to rest and recharge. 🌿 

And here’s the thing: you don’t have to be perfect at it. Some days, like when I’m struggling through a yoga pose, mindfulness feels hard. But even on those tough days, it’s still worth it. Because when you finally reach that moment of stillness, when your mind quiets and you can just breathe—that’s when you realize how powerful mindfulness truly is. 

My Yoga Routine to Reduce Overthinking

Overthinking is my natural default—once I get going, I can’t stop untangling every what-if. Here’s a simple five-minute sequence that I turn to when my head is buzzing and I need to ground myself.

Seated Box Breathing (1 minute)

• Sit cross-legged or in a chair with feet flat on the floor.
• Inhale for a count of four (“1, 2, 3, 4”), hold for four, exhale for four, hold empty for four. Repeat four times.
• This regulated breath instantly signals my nervous system that it’s safe to relax.

Cat–Cow Flow (1 minute)

• Come to hands and knees. As you inhale, drop your belly and lift your gaze (Cow). Exhale, round your spine, and tuck your chin (Cat).
• Move slowly. With each movement, sync breath and motion. I visualize each vertebra lengthening, releasing tension I’ve been holding in my back and shoulders.

Thread-the-Needle (1 minute each side)

• From tabletop, slide your right arm under and across your body, lowering your right shoulder and the side of your head to the mat. Left hand can either stay pressing into the floor or reach overhead for a deeper twist.
• Breathe into the stretch, imagining you’re “threading” release into your upper back. Switch sides after one minute. This twist wrings out tension—both physical and mental.

Legs-Up-the-Wall (Remaining time)

• Find a wall or sturdy surface. Scoot your hips close to the base and swing your legs up, keeping your back grounded. Arms rest by your sides, palms up.
• Close your eyes and let your legs feel heavy. Focus on the sensation of blood flow returning to your heart, and let your mind settle like sediment in water. Even 2–3 minutes here can calm a racing mind.

Closing Intent (30 seconds)

• Sit back up slowly. Bring your hands to your heart center and set a simple intention—“I choose presence,” or “I choose kindness.” Take two deep breaths, and carry that intention with you as you rejoin your day.

Making Mindfulness Part of Your Day 

If you’re looking for simple ways to incorporate mindfulness into your life, start small. Try focusing on your breath during moments of stillness, or pay attention to the sensations in your body during everyday tasks. You don’t need to carve out hours of your day to practice mindfulness—just a few minutes here and there can make a big difference. ✨ 

And if you’re looking for other ways to live more mindfully, check out Tangie’s line of zero-waste products. Whether it’s using our natural soap bars or cleaning with our laundry concentrate, making small, intentional choices in your day can help you reconnect with the present and live more sustainably. 

So, the next time you find yourself fighting through a tough moment—whether it’s in yoga, during your daily routine, or even just trying to quiet your mind—remember that the peace you’re looking for is just around the corner. Mindfulness isn’t always easy, but it’s always worth it. And trust me, when you finally find that stillness, it’ll be the most refreshing part of your day. 

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