Pilates + ADHD

Attention-Deficit/Hyperactivity Disorder, or ADHD, is a hot topic in classrooms across the country. And many adults, upon learning about their child’s struggles with ADHD, are coming to terms with their own personal challenges with focus and attention.

An ADHD brain is a very busy brain. The neurons and connections fire differently than those of typical brains, making it challenging to stay focused, filter and process information smoothly, and concentrate on the task at hand.

So what’s it like to live with ADHD? Those with ADHD often have a hard time making clear decisions. We find it challenging to stay focused during conversations or meetings. When we start a task, we often don’t see it to completion. When conversing with loved ones, they may tell us, “Where did THAT come from?” when we initiate conversations that seem “random” or “out of no where.” Our thoughts are going a mile a minute, and it can be hard to rein things in!

And while medications can be helpful, many with ADHD are still looking for solutions to gain clarity, improve attention, and reduce the stress that comes from having such a busy brain.

We’ve long recognized the benefits of exercise and ADHD. But Pilates and mindfulness-based movement practices are actually unique in offering an even more effective strategy to reduce the challenges that arise from an ADHD brain.

First, a little Pilates background.

The Pilates method itself is based in part on the principles of precision, control, concentration, and breathwork. Working through a series of exercises that incorporates complex movement patterns while utilizing these principles may sound complicated, but it’s truly an excellent way to calm a busy brain and get it focused (Remember: We WANT to focus better!) on what’s happing in the moment.

To get started, let’s consider the principle of precision. Precision calls for Pilates movers to perform the exercises intentionally, in a very exact way. This is different from a “just do it” approach. Precision calls for us to move in a specific way that supports us and does not cause harm. Precise moves are done with a goal in mind and with proper form. Attention must be paid to ensure that each move is of quality, not just another repetition being performed. In order to be precise, we have to tune in…and that requires focus.

The principle of “control” means that the Pilates mover is fully aware of her form and intention when performing each exercise. She’s listening to helpful cues for proper alignment. She’s being intentional (and precise!) with her movements, and she’s mindfully executing the exercises in a way that shows she is in control of her body. (Guess what she’s also in control of as she practices in this way? Yep! her thoughts….and her BRAIN! This is HUGE for ADHD!)

In particular, the principle of breathing as utilized in Pilates requires one to sync the rhythm of breath with the rhythm of movement. This can be a tremendous help in calming the nervous system, which, as you may know, increases our ability to concentrate. Breathwork offers fresh oxygen to support the brain and body’s activities. In addition, the Pilates breathwork offers clarity and an enhanced awareness of the mind-body connection.

The inability to concentrate for extended periods of time is one of the most frustrating aspects of ADHD. ADHD brains are more easily distracted, leading to delayed task completion and increased aggravation. Mindful execution of Pilates exercises helps boost concentration. The complexity of the exercises, the strategic cues used by the instructor regarding body positioning, the connection of the body with the equipment, and so forth, work to both heighten the participant’s focus on the here and now and reduce the extra brain noise (i.e. distractions) that would otherwise interfere with focus. In fact, at the end of Pilates sessions with clients with ADHD, they often say to me, “What? I can’t believe it’s over!” That intense level of concentration, attention, awareness, and mindfulness make the hour long session fly by…while all that work is being done and the brain and body are in sync.

And here’s some wonderful news: For those with ADHD, the benefits felt during our sessions carry over to time spent outside the studio. By learning how to move mindfully, tune in to body position, deepen our breathing capacity, and sync the breath with movement, the ability to focus, concentrate, and function with a calmer mind are felt in many aspects of life.

Again, the fact that exercise and movement can be helpful to those with ADHD is not new news. Exercise can help reduce anxiety and stress, and it can boost learning and memory. In all, exercise is fantastic for boosting executive functioning.

But Pilates for improving ADHD takes the benefits of exercise to a whole other level.

The incorporation of specific Pilates principles such as precision, concentration, control, and breathing, extends the benefits of traditional exercise to a deeper level of connection between brain and body, offering unique advantages with lasting effects.

Mindful execution of Pilates exercises can be a game changer for those with attention concerns. By offering up the opportunity to 1) focus deeply on precise movements and alignment, 2) practice full body control, 3) concentrate on complex movements while 4) syncing the breath, an ADHD brain can be a calmer brain, one that is able more resilient, less distracted, and better able to buffer the perpetual noise of life.

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Are you struggling with focus and attention? Pilates can help you regain control. Click the button below to connect with Ashley today.

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