Simple breathing techniques for autistic and ADHD mums

Why breathing is important for autistic and ADHD mums

Today, let's dive into a topic that's close to my heart and can truly make a difference in your daily life: the incredible impact of breathing on your mental health. As a busy neurodivergent mum juggling countless tasks and responsibilities, remembering to breathe meaningfully and with purpose might feel like another things on the endless list of 'to dos' - but when we do this it helps to make more space in our lives - and boost our executive functioning.

Breathing helps to calm an overstimulated nervous system

You may be wondering, how can something as basic as breathing make a difference in my mental health? Well, let's start by understanding the connection between our breath and our brain. When we're stressed or anxious, our sympathetic nervous system goes into overdrive, triggering the "fight, flight or freeze" response. This can lead to shallow, rapid breathing, which in turn signals to our brain that we're in danger, perpetuating the cycle of stress and anxiety. As neurodivergent people, our sympathetic nervous system can be triggered more often as we are often more aware of our sensory environments and in the case of ADHD mamas, we often have busy, racing thoughts which seem to have a mind of their own.

But here's the good news: by consciously slowing down and deepening our breath, we can activate the parasympathetic nervous system, also known as the "rest and digest" response. This helps to calm the mind and body, reducing stress and anxiety levels. When we are in this state of rest and calm, we are able to think more clearly, our executive functioning is better and life just feels a whole lot easier. The more time we spend in this state each day, the better it is for our mental health, our digestive system and our overall physical health.

Think of breathing like an emergency override, or a get out of gaol free card. Not only will it help you in the moment, the more you do it, the better you will be able to regulate your feelings and the calmer you will feel every day, like a bank balance that slowly builds with daily contributions.

The science behind breathing and mental health benefits

Don't believe me? Studies have shown that regular practice of deep breathing techniques can have a profound impact on mental health. One study, published in the Journal of Psychiatric Research, found that deep breathing exercises can significantly reduce symptoms of anxiety and depression in women. Another study, conducted by researchers at Harvard Medical School, discovered that deep breathing can actually change the brain's physiology, increasing activity in areas associated with emotional regulation and reducing activity in areas linked to stress and anxiety.

Finding time to breathe as an autistic or ADHD mum

So, how can you incorporate these powerful breathing techniques into your busy schedule? When there is already 1,001 'to dos', not enough hours in the day and constant demands - this can feel like another to do, but it does not need to take long and you can do it while doing other things (waiting for the train, driving the car, making a cuppa - you just need a moment). As you do these exercises don't stress about posture, ensure your body feels comfortable to you. If you can, try to also manage your sensory needs as it is hard to relax when these needs are not met (having a sip of water or doing this while on the loo, can tick two boxes at once).

Simple breathing techniques neurodivergent mums

1. Deep Belly Breathing: Find a quiet moment, place one hand on your chest and the other on your belly. Take a deep breath in through your nose, allowing your belly to rise as you fill your lungs with air. Then, exhale slowly through your mouth, feeling your belly fall. Repeat this several times, focusing on the rise and fall of your belly.

2. 4-7-8 Breath: This technique, popularized by Dr. Andrew Weil, is great for quickly calming the mind. Inhale through your nose for a count of 4, hold your breath for a count of 7, and then exhale slowly through your mouth for a count of 8. Repeat this cycle a few times, allowing yourself to relax more deeply with each breath.

3. Box Breathing: Trace the shape of a box (in the air or on a table or your leg) as you draw up, breathe in, hold across the top, breathe out on down and hold across the bottom. Start at 3 seconds a side and gradually increase the time each time you complete a box.

4. Lion and Bee breathing: Breathe in slowly through your nose and on exhale, roar like a lion or hum like a bee - this has the added benefit of stimulating the vagas nerve that runs alongside your windpipe and vocal chords.
   

Remember, incorporating these breathing techniques into your daily routine doesn't have to take up a lot of time. Even just a few minutes a day can make a difference. So, next time you're feeling stressed or overwhelmed, take a deep breath and give yourself the gift of calmness and clarity. If the troublesome thoughts come up again, just repeat the process. The more you do it, the easier it will become.