the ultimate holistic solution for adhd and trauma recovery

The Ultimate Holistic Solution for ADHD and Trauma Recovery: Why Body Therapy Breathwork, Heart Coherence, and Coaching Could Reduce Medication and Increase Thriving Communities

Thinking critically from a trauma informed lens.

Attention-Deficit/Hyperactivity Disorder (ADHD) diagnoses are on the rise, with an estimated 9.8% of children and 4.4% of adults in the United States affected (CDC, 2018). In Canada, 5–9% of children and nearly 4% of adults are living with ADHD (Canadian ADHD Resource Alliance, 2022). ADHD often coexists with trauma, as research shows that individuals with ADHD are significantly more likely to experience Adverse Childhood Experiences (ACEs), such as abuse, neglect, or family dysfunction (Ford & Connor, 2009).

While medication remains a common treatment for ADHD, many individuals are seeking natural, non-medicated approaches to manage their symptoms. This growing demand has led to the emergence of breathwork, heart coherence techniques, and neuroscience-aligned coaching as transformative solutions for those with ADHD and trauma. These methods work together to regulate the nervous system, improve focus, and create lasting emotional balance.

In this article, we explore why these holistic practices are effective, how they work, and why I am uniquely positioned to guide individuals on their journey to transformation.

The ADHD and Trauma Connection

ADHD affects executive functions like planning, focus, and impulse control. When paired with trauma, which often dysregulates the autonomic nervous system (ANS), individuals can experience heightened emotional reactivity, chronic stress, and difficulty concentrating.

Key Statistics:

Over 60% of individuals with ADHD report struggling with anxiety, depression, or both (Hamed et al., 2020).
ADHD is strongly associated with trauma; studies show that children with ADHD are nearly twice as likely to have experienced ACEs compared to neurotypical peers (Ford & Connor, 2009).

This dual challenge of ADHD and trauma demands a holistic approach that addresses both the physiological dysregulation caused by trauma and the cognitive challenges of ADHD. Breathwork, heart coherence, and coaching directly target these issues, offering sustainable, non-pharmacological relief.

Breathwork: A Natural Solution for ADHD and Trauma

Breathwork is one of the most effective tools for calming the nervous system and improving focus. It directly influences the autonomic nervous system, helping individuals with ADHD and trauma achieve a state of regulation.

Benefits of Breathwork:

Calms the Fight-or-Flight Response: Slow, controlled breathing activates the parasympathetic nervous system, reducing hyperarousal and stress (Jerath et al., 2015).
Boosts Dopamine Levels: ADHD is linked to low dopamine, and breathwork enhances neurotransmitter production, improving motivation and focus (Perciavalle et al., 2017).
Improves Cognitive Function: By increasing oxygen flow to the prefrontal cortex, breathwork strengthens executive functioning, enhancing decision-making and impulse control (Zaccaro et al., 2018).

Proven Breathwork Techniques:

Box Breathing: Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, and hold for 4 counts. Repeat for 5 minutes to calm the mind and improve focus.
Coherent Breathing: Breathe in for 5 seconds and out for 5 seconds, creating a steady rhythm that balances the nervous system.
Breath Awareness: Spend 2–3 minutes observing the natural rhythm of your breath, a practice shown to reduce anxiety and enhance mindfulness.
Somatic Therapy based Breathwork: Intentional therapeutic based breathwork methods like conscious circular breath or conscious connected breath where sessions last from 40-75 minutes are growing in popularity. When practiced with integrity, the list of benefits are extensive.

Heart Coherence: Emotional Regulation for ADHD and Trauma

Heart coherence is the alignment of heart rhythms with breathing and brain activity, promoting emotional regulation and mental clarity. Studies by the HeartMath Institute reveal that heart coherence practices improve heart rate variability (HRV), a key indicator of nervous system health and resilience.

How Heart Coherence Benefits ADHD and Trauma:

Reduces Emotional Reactivity: By calming the amygdala, heart coherence decreases impulsivity and emotional outbursts.
Improves Focus and Decision-Making: Greater HRV is linked to better attention, memory, and problem-solving abilities (McCraty & Childre, 2010).
Enhances Resilience: Regular heart coherence training helps individuals recover more quickly from stress and emotional dysregulation.

How to Practice Heart Coherence:

Step 1: Sit comfortably and focus on slow, rhythmic breathing.
Step 2: Imagine a positive emotion, like gratitude or love, as you breathe.
Step 3: Practice for 5–10 minutes daily, using biofeedback tools like the Inner Balance app to track your progress.

When we take heart coherence to the next level by incorporating regulatory breath patterns or in combination with body therapy breathwork practices, like HeartBreath, the results increase.

Coaching: Turning Knowledge into Action

While breathwork and heart coherence provide the foundation for regulation, coaching bridges the gap between learning and long-term change. For individuals with ADHD, who often struggle with follow-through and habit formation, coaching offers essential structure and accountability.

The Role of Coaching in ADHD and Trauma Management:

Personalized Goal Setting: Coaches help clients identify achievable goals and break them into manageable steps.
Habit Formation: Using neuroscience-backed methods, coaching ensures that new behaviors become sustainable habits within 30-day cycles.
Emotional Support: Coaching provides a safe, nonjudgmental space to process challenges and celebrate wins, building self-efficacy and confidence.

The Power of 30-60-90 Day Habit Cycles

Neuroscience shows that it takes approximately 21–66 days to form a new habit (Lally et al., 2010). Breaking this process into 30-day cycles makes change more manageable and actionable. There is no one shoe fits all, however, here’s how I generally guide clients through this process:

A daily 10 minute practice of a regulatory 4-5 breath pattern within a specialized heart coherence meditation.

A weekly coaching session to work through real-life scenarios, goal setting, and healthy pattern blocks.

Two weekly classes- one 60-75 minute HeartBreath Class, one yin yoga class.

By layering these practices incrementally, clients experience meaningful transformation without feeling overwhelmed.

Loretta Cella, HeartBreath Therapist

With nearly two decades of international experience as a Certified Professional Coach and a Master’s in Leadership, I offer a powerful blend of expertise, empathy, and effective, results-driven tools to support my clients. My extensive training in breathwork, yoga, Nonviolent Crisis Intervention (NVCI), and anti-oppression practices, combined with my career as a child and youth care counselor working with diverse populations, ensures that my approach is not only trauma-informed but also rooted in decolonized, inclusive principles of care.