Holistic Approaches for Supporting Children with ADHD

Children with ADHD often experience challenges with focus, emotional regulation, and impulse control. While conventional treatments like medication and behavioural therapy can be beneficial, many parents seek complementary and holistic approaches to support their child’s overall well-being.

Holistic therapies focus on addressing the whole child—mind, body, and spirit—by reducing stress, improving emotional balance, and supporting nervous system regulation. Below are some natural strategies, alternative therapies, and insightful reading materials that may help children with ADHD thrive.

1. Somatic Therapy & Body-Based Techniques

Somatic therapy can be particularly helpful for children with ADHD, as it focuses on regulating the nervous system, increasing body awareness, and improving emotional self-regulation. ADHD often involves an overactive fight-or-flight response, making it difficult for children to remain calm and focused.

How Somatic Therapy Helps:

  • Regulates the nervous system – Shifts the body from stress mode into a calmer state.
  • Improves emotional awareness – Helps children recognise and release built-up tension.
  • Encourages body awareness & movement – Supports impulse control and coordination.

Somatic Techniques for ADHD:

  • Grounding exercises – Walking barefoot, pressing hands against a wall, or using weighted blankets.
  • Body scanning – Teaching children to check in with their body to release tension.
  • Breath work – Deep belly breathing, alternate nostril breathing, or blowing up an imaginary balloon.
  • Rhythmic movement – Rocking, bouncing on an exercise ball, or slow swaying to engage the body’s natural calming mechanisms.

Recommended Reading:

  • The Body Keeps the Score – Bessel van der Kolk
  • Call of the Wild: How We Heal Trauma, Awaken Our Power, and Use It for Good – Kimberly Ann Johnson
  • What Happened to You? – Bruce D. Perry & Oprah Winfrey
  • Raising a Sensory Smart Child – Lindsey Biel & Nancy Peske

2. Energy Healing for Emotional Balance

Energy healing techniques such as Reiki can help calm an overstimulated nervous system. Reiki is a gentle practice that promotes relaxation and balance, while certain acupressure techniques can help release built-up emotional stress. Many parents notice that these therapies help reduce hyperactivity and improve emotional regulation.

Recommended Reading:

  • The Healing Energy of Your Hands – Michael Bradford
  • Reiki for Life – Penelope Quest

3. Emotional Regulation & Mindfulness

Children with ADHD often experience intense emotions, frustration, and anxiety. Learning how to process emotions in a healthy way can make a big difference. Practices such as mindfulness, tapping (Emotional Freedom Technique), and journaling can help children become more aware of their thoughts and feelings while developing self-regulation skills.

Recommended Reading:

  • The Whole-Brain Child – Daniel J. Siegel & Tina Payne Bryson
  • Raising an Emotionally Intelligent Child – John Gottman
  • Permission to Feel – Marc Brackett

4. Sensory Regulation Through Heat, Cold, and Light

Supporting the body’s sensory processing can have a significant impact on ADHD symptoms. Techniques like:

  • Traditional sauna therapy – Helps with relaxation and detoxification.
  • Cold exposure (ice baths or cool water therapy) – Activates the nervous system in a way that enhances focus.
  • Red light therapy – Explored for its potential benefits in supporting brain function, reducing inflammation, and improving mood.

Recommended Reading:

  • The Wim Hof Method – Wim Hof
  • Light: Medicine of the Future – Jacob Liberman

5. Yoga, Breathwork & Meditation

Yoga and breathwork help children with ADHD slow down and develop greater self-awareness. These practices teach them to pause, breathe, and regulate emotions.

  • Yoga – Improves coordination, focus, and impulse control.
  • Breathing exercises – Alternate nostril breathing or belly breathing can reduce stress and anxiety.
  • Guided meditation or visualisation – Helps with sleep, relaxation, and emotional balance.

Recommended Reading:

  • Sitting Still Like a Frog: Mindfulness Exercises for Kids – Eline Snel
  • Breathe Like a Bear – Kira Willey
  • Yoga for Children – Lisa Flynn

6. Nutrition for Brain Health

Diet plays a crucial role in managing ADHD symptoms. Some dietary changes that may help include:

  • Reducing processed foods, artificial additives, and refined sugars.
  • Increasing whole foods rich in omega-3 fatty acids (found in fish, flaxseeds, and walnuts) to support brain function.
  • Ensuring adequate intake of magnesium and zinc, which play a role in emotional regulation and concentration.

Recommended Reading:

  • Finally Focused: The Breakthrough Natural Treatment Plan for ADHD – Dr. James Greenblatt
  • Nourishing Brains: The Essential Guide to Brain Nutrition – Dr. Delia McCabe
  • The ADHD and Autism Nutritional Supplement Handbook – Dana Laake & Pamela Compart

7. Nature & Sensory Play

Spending time in nature can be one of the most effective ways to help children with ADHD regulate their energy and emotions. Activities such as:

  • Walking barefoot on grass (grounding).
  • Playing with natural textures like sand, water, or clay.
  • Climbing, running, or engaging in movement-based activities to release pent-up energy.

Recommended Reading:

  • Balanced and Barefoot – Angela J. Hanscom
  • Last Child in the Woods – Richard Louv

8. Establishing Routine & Predictability

Many children with ADHD thrive on structure. Creating a predictable daily routine that includes time for movement, mindfulness, and calming activities can help reduce anxiety and improve focus. Some helpful strategies include:

  • Using visual schedules or timers.
  • Allowing movement breaks during homework or schoolwork.
  • Establishing consistent sleep routines to support rest and recovery.

Recommended Reading:

  • Smart but Scattered – Peg Dawson & Richard Guare
  • The Explosive Child – Dr. Ross Greene

A Holistic Approach to ADHD

There is no single solution for ADHD, and every child is different. A combination of natural approaches—alongside any necessary professional support—can provide valuable tools to help children manage their emotions, improve concentration, and feel more balanced in daily life.

By incorporating somatic therapy, mindfulness, energy healing, sensory regulation, nutrition, and nature-based activities, parents can create a nurturing environment where their child feels supported and empowered to thrive.