After years of grappling with undiagnosed ADHD, Steve Whiteley thought he had finally found a solution when his doctor prescribed stimulant medication. Living in London, Steve had high hopes that dextroamphetamine would put an end to the turmoil that had plagued him for so long, causing him to jump from job to job and struggle with maintaining long-term relationships.

The medication, commonly used to treat attention deficit hyperactivity disorder and relied upon by nearly a quarter of a million people in the UK, did help Steve focus better. However, at 44 years old, he also endured the typical side effects associated with ADHD drugs, including insomnia, a reduced appetite, and heightened anxiety.

“The drugs unquestionably helped manage my symptoms,” Steve acknowledged, “but the side effects were something I couldn’t live with long-term.” The most troubling aspect for him was becoming more introverted, which hindered his ability to express himself and, in turn, increased his anxiety.

In search of alternatives, Steve initially turned to meditation and even joined a Buddhist-led training course. However, it was only when a friend introduced him to “breath-work” that he experienced a significant shift in his symptoms.

‘The worst part was that they made me a lot more introverted. I couldn’t articulate myself, and that would make me more anxious.’

Initially he turned to meditation, and enrolled in a Buddhist-led training course, but he said the real change in his symptoms came when a friend introduced him to so-called ‘breath-work’.

These deep-breathing exercises are designed to reduce stress and increase focus. One is box-breathing – four steps that take four seconds each: inhale, hold, exhale, hold, and then repeat the process.

For Steve, breath-work has been ‘life-changing’, and repeating the exercises regularly has boosted his concentration and energy.

Steve Whiteley, 44, has now ditched his ADHD medication

He said: ‘I do two to three rounds of deep-breathing every morning, and throughout the day I do mini breath-work breaks – particularly to get over the post-lunch slump.’

After a couple of months, Steve said he was able to come off his medication completely.

‘The effects have grown over time,’ he said.

‘Initially it helped me feel less stressed. Now, as I’ve incorporated it into my daily routine, I’ve become better-focused, but without any of the side effects I was suffering from the medication.’

Breathing exercises may seem a poor replacement for prescription medicines, but some leading experts believe that many ADHD sufferers could benefit.

Some 2.6 million Britons have the neurodevelopmental disorder that affects concentration, impulse control and activity levels. For decades it has been treated with stimulants, such as amphetamines, to boost energy and improve concentration. Nearly 250,000 sufferers in England were prescribed medication on the NHS last year – more than three times the 81,000 prescriptions issued in 2015.

However, research shows that while often effective, stimulant drugs can cause unpleasant side effects – including mood swings, rapid heartbeat, loss of appetite and, in children and adolescents, even stunted growth.

This is why some patients have turned to alternative treatments. Breath-work gained worldwide attention after author and self-­proclaimed breathing expert James Nestor claimed ADHD was caused by poor breathing.

In an interview on The Diary Of A CEO podcast with Dragons’ Den star Steven Bartlett in 2023, viewed by more than 1.6 million people, he said: ‘ADHD is a physiological problem. It is caused by breathing, and by adopting healthy breathing practices you will benefit.’

One of his techniques is the 4:7:8, which involves inhaling for four seconds, holding for seven, and exhaling for eight. He insists it reduces stress, promotes clarity and encourages relaxation.

Steve now runs a clinic where he teaches people his methods

Mr Nestor also claims it can tackle ADHD symptoms, as sufferers have a heightened fight-or-flight response – or autonomic nervous system – that can lead to restlessness and racing thoughts.

Breath-work, he argues, can increase activity in the parasympathetic nervous system – or the rest-and-digest state – which helps to control ADHD symptoms.

Professor Philip Asherson, of King’s College London, said: ‘There is certainly logic to the theory. Deep, slow breathing can have a calming effect on the body and helps address one of the overlooked elements of ADHD – that people have a higher level of stress and emotional instability.

‘Also, by focusing on breathing in the moment and training your attention, you can have a long-term impact on the condition as it can have functional changes on the brain, such as calming the nervous system and improving the function of the part of the brain responsible for decision-making.’

However, poorly controlled breathing could exacerbate ADHD symptoms. People who are overstimulated breathe faster, causing carbon-dioxide levels in the blood to fall, which can trigger fogginess and poor concentration.

Experts say more research is needed before the NHS can consider breath-work as an ADHD treatment. Professor Asherson added: ‘Breath-work can be really effective for some, but it will not be for everyone and it should be used alongside their medication.’