The Hidden Connection: How Mouth Breathing May Be Fuelling Your ADHD Symptoms

If you're struggling with ADHD symptoms like difficulty concentrating, restlessness, or feeling mentally foggy, the answer might be right under your nose—literally. Groundbreaking research is revealing a powerful connection between how we breathe and brain function, and it's revolutionising our understanding of ADHD.

The Science Behind the Connection

Recent scientific studies have uncovered a startling link between mouth breathing and ADHD-like symptoms. Studies have shown that altered sleep patterns and sleep apnoea are common in children with persistent mouth breathing. Such children also suffer from problems such as difficulty in sustaining attention at school, easy fatigability, lethargy, and behavioural problems.

But why does this happen? The answer lies in what happens to your brain when you breathe through your mouth instead of your nose.

Your Brain on Mouth Breathing

Research published in peer-reviewed journals shows that mouth breathing brings less oxygen to the brain compared to nasal breathing, which adversely affects brain function and gives rise to ADHD symptoms. This isn't just correlation—it's a measurable, physiological difference that impacts cognitive performance.

A fascinating study using near-infrared spectroscopy found that continued oxygen load on the prefrontal cortex from mouth breathing during the waking hours is one possible cause of ADHD arising from central fatigue. The prefrontal cortex is your brain's command center, responsible for executive functions like attention, working memory, and impulse control—precisely the areas affected in ADHD.

The Sleep Connection

The plot thickens when we look at sleep quality. Co-occurrence of sleep-disordered breathing and ADHD is as high as 50%, with frequent overlap of clinical symptoms such as distractibility and inattention. Large-scale research analysing over 11,000 children over six years revealed that children who suffer from sleep disorders, including sleep apnoea, were 50 to 90 per cent more likely to develop ADHD-like symptoms than normal breathers.

The Patrick McKeown Approach: Breathing as Medicine

This is where the revolutionary work of Patrick McKeown, author of "The Oxygen Advantage" and "The Breathing Cure," becomes invaluable. McKeown has spent decades studying how proper breathing techniques can transform health and cognitive function.

There's evidence that suggests a correlation between nasal obstruction and ADD/ADHD. The good news is that these conditions can often be addressed through retraining breathing patterns. McKeown's approach focuses on several key principles:

1. Nasal Breathing OptimiSation

Your nose isn't just a backup breathing system—it's the primary route for optimal oxygen delivery. Nasal breathing:

  • Filters and humidifies air

  • Produces nitric oxide, which improves oxygen uptake

  • Optimises the parasympathetic nervous system for better focus and calm

  • Maintains proper CO₂ levels for optimal brain function

2. Carbon Dioxide Tolerance

Many people with ADHD symptoms have developed a pattern of over-breathing, which depletes beneficial CO₂ levels. McKeown's techniques help restore the proper balance between oxygen and carbon dioxide, leading to:

  • Optimises oxygen delivery to brain tissue

  • Improved sleep quality

  • Enhanced concentration and mental clarity

  • Reduced anxiety and restlessness

3. Breathing Pattern Correction

Chronic mouth breathing creates a cascade of physiological changes that can mimic or worsen ADHD symptoms. By retraining breathing patterns, we can:

  • Restore proper sleep architecture

  • Reduce brain fog and fatigue

  • Improve sustained attention

  • Enhance emotional regulation

The Transformation is Possible

The most encouraging aspect of this research is that breathing patterns can be retrained. Unlike genetic factors or brain chemistry, your breathing is something you can actively change with proper guidance and practice.

What Proper Breathing Retraining Can Do:

Immediate Benefits:

  • Clearer thinking and improved focus

  • Better energy levels throughout the day

  • Reduced anxiety and restlessness

  • Improved sleep quality

Long-term Improvements:

  • Enhanced cognitive performance

  • Better emotional regulation

  • Increased stress resilience

  • Overall improved quality of life

Your Journey to Better Breathing Starts Here

If you're reading this and recognizing yourself in these symptoms, know that you're not stuck with struggling attention and focus. The connection between breathing and ADHD symptoms offers hope and a clear path forward.

As an advanced breathing coach trained in the methods pioneered by Patrick McKeown, I specialise in helping individuals retrain their breathing patterns for optimal brain function. Through personalised coaching sessions, we'll work together to:

  • Assess your current breathing patterns

  • Develop a customised breathing retraining programme

  • Build sustainable habits for long-term success

  • Monitor progress and adjust techniques as needed

The Science-Based Approach

My coaching methodology is grounded in the same scientific principles that McKeown outlines in his groundbreaking books. We use evidence-based techniques that have been shown to:

  • Improve oxygen delivery to the brain

  • Restore healthy sleep patterns

  • Enhance cognitive function

  • Reduce ADHD-like symptoms

Take the First Step

Your breathing affects every aspect of your life—from your ability to concentrate at work to your energy levels throughout the day. If you've been struggling with attention, focus, or feeling mentally scattered, it might be time to look at the foundation of it all: how you breathe.

The research is clear: proper breathing can significantly impact ADHD symptoms. The techniques are proven. The only question is: are you ready to transform your life one breath at a time?

Ready to retrain your breathing for better focus and cognitive function?

Visit breathgal.com/book to learn more about personalised breathing coaching sessions. Together, we'll unlock your brain's potential through the power of proper breathing.

Remember: While breathing retraining can significantly improve ADHD-like symptoms, it's important to work with healthcare professionals for comprehensive ADHD management. Breathing coaching complements, not replaces, medical treatment.

References:

  • Sleep Difficulties and Symptoms of Attention-deficit Hyperactivity Disorder in Children with Mouth Breathing. PMC Article 8645617.

  • Increased oxygen load in the prefrontal cortex from mouth breathing: a vector-based near-infrared spectroscopy study. PMC Article 4047298.

  • Sleep Disordered Breathing and Risk for ADHD: Review of Supportive Evidence and Proposed Underlying Mechanisms. Sage Journals, 2024.

  • McKeown, Patrick. "The Oxygen Advantage: Simple, Scientifically Proven Breathing Techniques."

  • McKeown, Patrick. "The Breathing Cure."

P.S. Change your breath, Change your life!

Mel

Mel Lacy-Fewtrell