Struggling with focus and overwhelm as a woman with ADHD? Discover how breathwork can transform your ability to stay present, manage emotions, and boost clarity. Through simple yet powerful techniques, you can activate calm, sharpen your concentration, and find balance.
Living with ADHD can often feel like being caught in a whirlwind of thoughts, tasks, and emotions. For women, the challenge can be even more pronounced as societal expectations and multitasking demands pile on. Fortunately, one powerful and accessible tool that’s gaining attention is breathwork. Rooted in ancient practices and backed by modern science, breathwork can be a game-changer for women with ADHD. Let’s explore how.
Breathwork involves intentional breathing techniques that influence your physical, mental, and emotional states. Practices range from simple deep breathing exercises to structured methods like diaphragmatic breathing, box breathing, and alternate nostril breathing. By consciously controlling your breath, you can tap into your body’s natural ability to calm the mind, increase focus, and enhance overall well-being.
For women with ADHD, the brain’s executive functions—like planning, focus, and emotional regulation—are often out of sync. Breathwork helps by:
Activating the Parasympathetic Nervous System: Deep, slow breaths signal the body to move out of its fight-or-flight mode (common in ADHD) and into a state of rest and digest. This calms the mind and reduces anxiety, a common ADHD symptom.
Improving Oxygen Flow: Proper breathing increases oxygen supply to the brain, boosting cognitive function and focus.
Enhancing Neurotransmitter Balance: Breathwork can help regulate dopamine and serotonin levels, both of which play a role in mood and attention.
Here are specific ways breathwork can sharpen focus and reduce ADHD-related challenges:
ADHD often comes with racing thoughts and emotional overwhelm. Breathwork slows down the heart rate and creates a sense of grounding, making it easier to tackle tasks one step at a time.
Practicing intentional breathing fosters mindfulness—the ability to stay present in the moment. For women juggling work, family, and personal goals, this heightened awareness can help reduce distractions and enhance productivity.
Many breathwork techniques follow a structured rhythm (e.g., inhale for 4 counts, hold for 4 counts, exhale for 4 counts). This rhythm trains the brain to focus on a sequence, building concentration and discipline over time.
Emotional dysregulation is a common struggle for women with ADHD. Breathwork helps create a pause between stimulus and response, allowing you to manage emotions more effectively and respond thoughtfully.
Here are some beginner-friendly techniques to incorporate into your day:
Inhale for 4 counts.
Hold your breath for 4 counts.
Exhale for 4 counts.
Hold your breath again for 4 counts.
This method is excellent for calming a racing mind and restoring focus.
Place one hand on your chest and the other on your belly.
Breathe deeply through your nose, ensuring your belly rises more than your chest.
Exhale slowly through your mouth.
This technique reduces stress and enhances oxygen flow to the brain.
Close your right nostril with your thumb and inhale through your left nostril.
Close your left nostril with your ring finger and exhale through your right nostril.
Repeat, alternating sides.
This practice balances the brain’s hemispheres and promotes mental clarity.
Consistency is key to reaping the benefits of breathwork. Here are some tips to make it part of your routine:
Morning Reset: Start your day with 5 minutes of diaphragmatic breathing to set a calm and focused tone.
Midday Check-In: Use box breathing during work breaks to refocus your energy.
Evening Wind-Down: Try alternate nostril breathing before bed to relax your mind and body.
Imagine waking up each day feeling calm, focused, and in control. Breathwork isn’t just a tool for managing ADHD—it’s a pathway to discovering your best self. Whether you’re navigating daily challenges, seeking emotional balance, or striving for greater clarity, breathwork can help you unlock your potential.
I offer personalized support to help you thrive. My services include:
Online Breathwork Sessions: Convenient and effective sessions to help you integrate breathwork into your routine, no matter where you are.
1:1 Breathwork and Energy Healing: Transformative, hands-on support tailored to your unique needs.
Individual 1:1 Coaching: Holistic guidance to help you achieve focus, clarity, and a renewed sense of purpose.
Take the first step toward a more focused and empowered life. Visit timelesshealing.com.au to book your session today. Your journey to clarity and balance starts here!
Join our fortnightly breathwork circle from June to August in Burleigh Heads, Gold Coast. Embark on a journey of self-discovery and inner healing. Bookings essential.
Discover how Daoist philosophy, breathwork, and trauma-informed life coaching can support your healing journey from codependency. Learn to release control, reconnect with your inner self, and cultivate emotional freedom using mindfulness, nervous system regulation, and embodied presence. This gentle, holistic approach helps women with ADHD and trauma patterns find clarity, self-worth, and peace—without burning out or betraying themselves.
Feeling drained, disconnected, or overwhelmed by the demands of life? Nalu Breathwork is a transformative, wave-like breathing technique that promotes deep emotional healing, clarity, and balance—without the intensity of traditional breathwork styles. If you’re in Varsity Lakes, Robina, or Burleigh Heads, discover how this gentle yet powerful practice can help you regulate emotions, release stress, and reconnect with your inner calm. Pair it with Reiki Energy Healing for a truly holistic experience.
Isla Harper’s story is one of transformation — from feeling overwhelmed and disconnected to thriving through the power of breathwork. As a woman who once held everything together for others, Isla found herself on the brink of burnout. But through simple yet profound breathwork techniques, she learned to reconnect with herself, find peace in the chaos, and reclaim her sense of balance. If you’ve ever felt like you’re falling apart while trying to hold it all together, Isla’s journey offers hope and inspiration. Discover how breathwork can help you reclaim your calm, reduce stress, and transform your life — one breath at a time.
Breathwork is a powerful tool for reducing stress, improving focus, and regulating emotions—but should you practice it online or in person? Both options offer unique benefits, from the deep connection of in-person group sessions to the flexibility and sensory-friendly nature of online breathwork. Whether you’re looking for structure, accessibility, or a blend of both, this guide explores the science behind breathwork and helps you find the right fit for your lifestyle. Discover which method suits you best and how to experience the benefits of breathwork in a way that works for you.
Breathwork is a powerful tool that modulates the autonomic nervous system (ANS), influencing physiological and psychological states. Different breathing techniques—varying in inhale/exhale patterns, nasal vs. mouth breathing, and breath retention—affect oxygen (O₂) and carbon dioxide (CO₂) levels, which play a critical role in nervous system balance. This article explores the science of breathwork, its effects on the sympathetic (SNS) and parasympathetic nervous system (PNS), the phenomenon of tetany, and the benefits of different breath styles in stress reduction, athletic performance, and mental well-being.
Join us at Fitlife Bootcamp in Varsity Lakes for our monthly morning Hawaiian breathwork and connection, giving ourselves an energy boost in time for the new week.
Hawaiian Breathwork is hearth-based, where we focus our intention on our breath and healing into our heart space with love.
The session will include connection with self and others on a deeper level, and then we go deeper into the meditative state through guided breathwork,
and finishing up with a grounded tea ceremony.
Join Andrew & Mimmi in Currumbin Gecko Hall, for an evening of breathwork, healing and meditation. When you participate in these events, you are reconnecting to your breath, resetting your body, mind & emotions and allowing a space to return to balance within.
This event will be perfect if you wish to:
Join us on a meaningful journey through nature as we hike for a cause close to our hearts – raising awareness for individuals battling mental health. We are hiking the 4km circuit down Purling Brook Falls in our wonderful Springbrook National Park.
Free event! – RSVP essential
Bring: comfortable shoes, water bottle, sunscreen, picnic lunch, something to sit on.
The circuit is 4km and takes approximately 2 hours to walk, it is suitable for most ages and fitness levels.
Experience transformation from the comfort of your own home through Conscious Circular Breathing. Join our weekly community circle, only $5/session.
Reset & Renew: Weekly online Breathwork
Find inner peace and clarity through guided circular breathwork
Master the art of deep conscious breathing for relaxation and self-discovery
Learn to release stress and tension for a more balanced life
Discover the power of breathwork to enhance your overall well-being
This conscious, circular breathing style of Breathwork originates in Hawaii. In this style of breathwork, you are always in full control of your own breath, and can take it as deep as you desire. I always focus on feeling into your heart space. Breathing together like this under a longer period of time, releases blockages, lessen stress and anxiety and bring you to a state of bliss, joy and stillness. Please don’t hesitate to reach out with questions prior to booking.
Are you feeling overwhelmed by constant digital distractions? Do you find yourself mindlessly scrolling, checking your phone, or feeling drained by endless screen time?
I invite you to join my 28-Day Ultimate Tech Detox Challenge, starting on 6th January. Over the course of this transformative program, you’ll gain powerful tools and techniques to reduce tech dependency, improve focus, and build healthier digital habits. By the end of the challenge, you’ll feel more balanced, present, and empowered—free from the constant pull of your devices.
What you can expect from both the 28-Day Tech Detox Challenge and the Free Mini Course:
If you’re ready to regain control of your time and transform your relationship with technology, start with the FREE 3-Day Mini Course or jump straight into the 28-Day Ultimate Tech Detox Challenge.
I offer personalized coaching, NALU Breathwork, and energy healing to help individuals find clarity, balance, and joy. I specialize in supporting AuDHD adults and those who feel they don’t fit society’s mold, offering a neurodiverse perspective to healing past trauma. Together, we’ll explore the dynamics between neurotypicalism and neurodiversity, fostering understanding while empowering you to thrive. Sessions are available in person at my Varsity Lakes studio or online, offering flexible support on your journey to growth.
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