How Yoga works for ADHD
Asheville, NC
Curious what Yoga in a therapy session looks like?
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Yoga during therapy sessions is usually tailored to how much the need arises and how open the client is to experimenting with the body.
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Most of the time, Yoga techniques are weaved in among other therapy approaches while the client is sitting in a regular chair as they normally would.
This might look like practicing mindful breathing or engaging in pretzel pose while positively imagining a safe and calm place, which is actually an EMDR tool. This might be followed by pausing to notice the effect this thought process had on their internal experience, emotions, and thoughts.
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However, sometimes loosening up the body or role playing a possible at home yoga practice is needed.
In this case, the session is planned in advance to be more of a moving session complete with yoga mat and intentional space for movement. During these sessions, I usually ask the client what they are noticing within their body and proceed from there with some of the above techniques. Frequency of the sessions are again tailored to the client.
Typical goals for this option include….
1.Loosening up specific stress spots in the body,
2. Guiding the energy to increase or decrease, or
3. Creating a custom template structure tailored to the client’s unique needs for a daily yoga routine.
4. To provide a built in time of day as well as a consistent and active message to the body for a positive intention that is likely to last all day as a tactile reminder
3 ADHD Problem Areas and their Yogic Cures:
1. Exhaustingly Endless Thoughts:
Most adults with ADHD aren’t physically bouncing off the walls, but their brains might as well be with the often constant, random, and racing thoughts they have. It can often feel like your train has been hijacked with no warning of direction or option to exit, even at night when the body needs its rest.
This is where Yoga comes in….
Yogic cure to find the “Off” Switch:
Phase 1: Am I safe in my surroundings?
Focusing on the location of your body in time and space: The mind is a time traveler, but the task of knowing where your body is in time and space helps you stay in the present. This takes up space in your mind so racing thoughts can fade into the background.
Phase 2: Where is my body in time and space? Do I have agency over my body?
Locating a specific body part in relation to other areas of the body and gaining mastery over coordination between the two allows for an object of focus, an interesting challenge, and a specific goal to meet. This also takes up space in your brain and increases a sense of choice about where to focus your attention.
Phase 3: What sensations do I notice on the inside? What does this mean for me?
Noticing relations between specific movements and sensations on the inside of the body takes realization in the present to an even deeper level, giving you a chance to think about what specific movements take you closer or farther away from relaxation.
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Once you notice what movements or poses produce relaxation, you can plan for the future accordingly.
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Slow movement allows the mind to notice not only the bothersome details about the here and now but the positive ones as well. The extra time during poses, transitioning in and out of them, and pausing afterwards, lets you notice your inner response to each movement.
The more the brain is focused on present body sensations, the less space is available for random thoughts. The more the brain engages with comfortable sensations, the more the body actually relaxes.
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Imagining a calm and safe place with all the senses; touch, smell, sounds, sights, and tastes; allows for many different modes of engagement in the one positive experience.
Again, this rich engagement takes up space in the brain, allowing the racing thoughts to disappear or at least hang out in a hammock for a while. This also helps the muscles forget to tense.
2. The Scattered Brain
Another annoyance for adults with ADHD is feeling powerless over getting shit done on time or even planning the amount of time something will take them to do.
This is where Yoga comes in….
Yogic cure to“ Get in the Zone”
Phase 1: Am I safe from distractions in my surroundings?
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Knowing what you physically see in your environment and its chance of distracting you is of great benefit!
Then you can get rid of what is distracting, clearing space for only the important task.
Ex: turn phone on silent, dim lights, tell loved ones you are not to be interrupted
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Being mindful of what needs to be physically present to get the thing done. Ex: Plenty of water, use the restroom first, snack available, technology, writing utensils, planner, yoga mat….
Phase 2: Where is my body in time and space? Do I have agency over my body?
Differing motions and coordination between two sides of the body ,or asymmetrical poses, are particularly good for focus. They capture attention with a balance of a challenging but tangible and achievable goal.
Movement Details
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The cross brain activation spurred by asymmetrical movements and the success of meeting the goal physically lowers distracting stress hormones and builds a sense of mastery over both the brain and the body.
Ex: rotating left wrist and right ankle in opposite directions, rotating arms in opposite directions but at a symmetrical speed (meet at your head and hips at the same time) along the outside of your body.
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Small but consistent movements in the body, such as rhythmic or repetitive sequences, joint rotations, and friction from self-massage creates more blood flow, which increases awareness and presence in the brain.
Phase 3: What sensations do I notice on the inside? What does this mean for me?
The more connections you make between how your individual body responds to different movements, the more clues you have about what specifically helps you get in your own zone.
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Slow yogic movements allow time to notice the details of situations, gathering more accurate information (bothersome, neutral, and positive), and making new connections between them all as to what is most important.
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Then you can more readily notice unique details about a situation that are the most engaging for you and apply these effectively to your schedule.
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Thanks to all the connections slow movements have provided, you also know more about where to aim your focus for the most functional and efficient results.
3. The Sting of Rejection
Last but not least! In fact, the one that’s most likely the worst part of all for adults with ADHD, is the intense and sometimes debilitating emotional pain of real or imagined rejection. It can hijack the brain into a lack of focus on anything but self-doubt, shame, and despair at the drop of a hat.
This is where Yoga comes in…
Yogic Cure for unconditional self-compassion:
Phase 1: Am I safe in my surroundings?
Securing yourself a quiet and comfortable space devoid of distractions, reminders of stresses, and or any other items that bring you down but with plenty of space to move.
Surrounding yourself with comfortable blankets, a welcoming yoga mat, pleasant smells, and uplifting images.
Openness to receiving a warm and welcoming clinician who invites you into the activities with an intention for self-compassion.
Phase 2: Where is my body in time and space? Do I have agency over my body?
Asana for Self-Compassion
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challenges involving coordination between two sides of the body sends a direct message to the brain that actively lowers stress.
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crossing arms and legs at the same time, engaging in a self hug. This sends a direct message of calm to the body.
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Actively extending the exhale while breathing physically calms the body and increases awareness of agency and choice
Phase 3: What sensations do I notice on the inside? What does this mean for me?
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Using the voice to chant a mantra, or positive messages, stimulates and soothes the vagal nerve, which sends positive and noticeable vibrations throughout your body.
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Bumble bee breath: humming on exhale (vibration)
Sitali: breathe in through curled tongue (cooling breath)
Sitkali: breathe in through teeth (cooling breath)
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Imagine your safest, calmest place and all the senses you experience there.
Imagine all the sensory properties of your inner resources enveloping you with support
Imagine separating the sensory properties of the lesson in a challenge from the senses associated with unpleasantness about the challenge, letting the latter dissipate into thin air
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Notice the effect poses, breath, and positive imagery have on your body in the present moment. Ponder ways to practically use the knowledge you have gathered to better your future.
