How Yoga Supports Children with Anxiety and ADHD

Why Yoga Matters for Today’s Children

More children than ever are showing signs of anxiety, emotional dysregulation, and attention difficulties, particularly those with Attention Deficit Hyperactivity Disorder (ADHD). For many families, schools, and therapists, yoga has emerged as a practical, evidence-informed way to support children’s mental wellbeing.

But how does yoga help children with anxiety and ADHD? Can movement and breathwork really calm a racing mind or support emotional regulation?

In this article, we’ll explore:

• The root causes and symptoms of anxiety and ADHD in children

• The science-backed benefits of yoga for young people

• Real-world examples of how yoga improves focus, mood, and behaviour

• Practical yoga tools for parents, educators, and carers

Understanding the Challenge: Anxiety and ADHD in Children

What Causes Anxiety in Children?

Childhood anxiety can stem from a variety of factors, including:

• Genetics and family history of anxiety

• Stressful environments (e.g. school pressure, home instability)

• Overstimulation from screens and social media

• Sensory processing issues or trauma

Common symptoms include:

• Excessive worry or fear

• Difficulty sleeping

• Avoidance of social situations

• Physical symptoms like headaches or stomach aches

What is ADHD?

ADHD (Attention Deficit Hyperactivity Disorder) is a neurodevelopmental condition marked by:

• Inattention

• Hyperactivity

• Impulsivity

Children with ADHD may struggle with sitting still, staying focused, following instructions, and regulating their emotions, often leading to frustration at school or home.

How Yoga Helps: Scientific and Practical Benefits

Yoga is not a cure, but it is a powerful, accessible tool that supports children’s regulation systems. Let’s break down how.

1. Yoga Reduces Anxiety Through Breath and Movement

Slow, controlled breathing directly affects the nervous system. It:

• Activates the parasympathetic nervous system ("rest and digest")

• Reduces cortisol levels (stress hormone)

• Helps children feel calmer and more in control

Simple breathing exercises like balloon breath or hand tracing breath can have an immediate calming effect, especially before tests, transitions, or bedtime.

2. Yoga Builds Focus and Attention

Certain postures and sequences are known to:

• Enhance proprioception (body awareness)

• Improve balance and coordination

• Encourage present-moment focus

For children with ADHD, this physical focus often translates to improved classroom behaviour, better impulse control, and stronger self-confidence.

3. Yoga Promotes Self-Regulation and Emotional Awareness

Many yoga classes include mindfulness or guided relaxation. These practices teach children to:

• Notice their emotions without reacting

• Pause before making impulsive decisions

• Build inner awareness of body and mind

Over time, children begin to recognise their stress signals and use movement or breath to calm down independently.

Yoga in Classrooms and Homes

Case Study: Mindfulness in a UK Primary School

A Year 4 teacher implemented 10-minute yoga and breathing sessions each morning. After six weeks, she reported:

• Fewer classroom disruptions

• Improved focus among students with ADHD

• A noticeable drop in general classroom anxiety

Parent Testimonial:

"My 7-year-old has always been anxious and restless. Since doing short yoga videos before school, mornings are smoother. She actually looks forward to her 'calm time' now."

Practical Yoga Tools for Children with Anxiety and ADHD

1. Breathwork Exercises

• Balloon Breath: Inhale slowly through the nose, exhale as if blowing up a balloon

• Hand Tracing: Trace fingers while breathing in and out to regulate rhythm

• Bumblebee Breath: A calming vibration breath that soothes overstimulated senses

2. Movement-Based Strategies

• Animal Poses (Frog, Cat-Cow, Downward Dog) for sensory input and fun

• Balance Poses (Tree, Flamingo) to improve focus

• Jump & Freeze: A movement game that blends energy release with self-control

3. Mindfulness Activities

• Guided body scans (great for bedtime)

• "Tummy Breathing" with a soft toy

• Gratitude journaling or affirmation cards

The Role of Schools, Parents, and Professionals

Yoga is most effective when integrated into daily routines. Here’s how each role can support:

• Parents: Introduce short sessions at home (5–10 minutes), use yoga videos or apps

• Teachers: Incorporate yoga breaks, especially before transitions or tests

• SENCOs and Therapists: Offer yoga as part of emotional regulation or sensory integration plans

Training professionals in children’s yoga and mindfulness (like those offered by BEAM ACADEMY) ensures that practices are age-appropriate, inclusive, and trauma-informed.

A Holistic, Practical Solution for Children Who Struggle

Yoga offers far more than stretching, it provides a toolkit for emotional resilience, helping children with anxiety and ADHD feel more connected, calm, and capable. Whether used at home, in school, or as part of a therapeutic plan, yoga is a flexible, low-cost, and empowering way to support young minds.

By making yoga a regular part of a child’s routine, we’re not just helping them cope, we’re helping them thrive.

FAQs: How Yoga Supports Children with Anxiety and ADHD

1. Is yoga safe for children with ADHD or autism?
Yes, when taught appropriately, yoga is safe and highly beneficial. Look for inclusive, sensory-aware instructors.

2. How often should children practise yoga?
Just 5–10 minutes daily can make a difference. Consistency matters more than duration.

3. Do children need a mat or special equipment?
No. A clear floor space and comfortable clothing are enough.

4. Can schools run yoga sessions without hiring specialists?
Yes, many schools train staff in children’s yoga through accredited courses like those offered by BEAM ACADEMY.

Interested in learning how to teach yoga and mindfulness to children professionally?
Explore BEAM ACADEMY’s accredited courses for educators, parents, and wellness professionals here.

Or contact us to bring yoga and mindfulness sessions into your school or organisation.