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ADHD and martial arts: Two allies for the ADHD brain

Martial arts and ADHD: The two have much more in common than just exercise. As hobbies, karate, kickboxing, and other activities help ADHD children and adults cope psychologically in everyday life.

Martial arts are no longer a niche hobby. Switzerland alone boasts hundreds of thousands of active karate members. This boom is no coincidence: Those who regularly train kung fu, karate, kickboxing, MMA, judo, etc., not only improve endurance and coordination, but also cognitive performance and mental resilience. Martial arts thus promote the unity of body and mind – and strengthen self-awareness and self-confidence . This is accompanied by improved attention, impulse control, and emotion regulation.

At the same time, it's clear that traditional team sports overwhelm many ADHD children due to excessively long waiting times or unclear procedures – often, ADHD children in particular drop out early. In martial arts, on the other hand, movement follows movement, command follows command, result follows action. This can become a natural support for healthy neurochemistry – and a stage on which children and adults can also encounter their darker sides (more on this in Chapter 5).

Child in front of window

Instant focus boost

In the dojo, focus begins not with the first strike, but with the first step onto the mat. The clear greeting, the rhythmic warm-up, the first technique – all of this helps the brain get into the moment . For those with ADHD, whose attention often flutters like a sparrow in the wind, this is a noticeable difference that has an immediate effect.

This can also be proven with brain chemistry: Dynamic, coordinated movements boost the release of dopamine and noradrenaline – precisely those brain messengers that are often in short supply in ADHD (because they are absorbed/reabsorbed too quickly and are only available at a higher/different stimulus threshold in the ADHD brain).

kick

Rules and community united: support in the system

What may appear to outsiders like rigid discipline or extreme aggression is, especially for children with ADHD, a stable framework in which they can finally breathe a sigh of relief. From the first bow to the final greeting , the training follows a clear structure . Every belt, every technique, every partner exercise is embedded in a comprehensible system – and it works.

Where everyday life is often chaotic, these rituals provide orientation. This not only reduces sensory overload but also provides security and structure for the brain. Particularly healing: the visible progress. Each new belt is not just a symbol—it's a neurochemical dopamine hit. Learned, tested, mastered: This chain strengthens self-confidence, which is often fragile in children with ADHD.

Also important: Martial arts are not an ego trip. Partner exercises encourage consideration and coordination with the opponent. Those who hit too hard lose. Those who don't listen don't get anywhere. This trains empathy, self-awareness, and social intelligence.

fighter

Mindful Moves: Movement including mindfulness

Martial arts involve mindfulness—without using the word. In kata and forms, sequences of movements are practiced like choreographed meditations. Every technique has a timing, every movement a meaning. Mistakes are not punished by the trainer, but rather corrected calmly. The result: thoughts slow down, and the mind becomes clear.

This isn't a feeling. It's a feeling AND a fact—even measurable. Studies in sports psychology prove that martial arts promote the ability for conscious concentration (so-called " frontal attention "). Even philosophers like Nietzsche and Kant (daily walks) took advantage of the "benefits of exercise." "Martial arts," on the other hand, were more intellectually practiced.

Tai Chi elements, which are taught as a complement in some Jiu-Jitsu and Karate schools, also promote the ability of conscious inhibition—in short, one's own impulse control. And above all, the breath is essential: The so-called Hara breathing, taken from deep in the lower abdomen, acts like an inner anchor. Those who master it have a reset tool for stressful everyday situations—not just in the dojo.

Fighting children

Valve for excess energy

ADHD is often synonymous with too much energy, too little outlet – especially in ADHD-H, the hyperactive form of ADHD prevalent in boys. In "dreamer ADHD" (ADHD-I, formerly "ADD"), activity is shifted inward. These children appear outwardly calm/controlled and simultaneously distracted. Inwardly, however, they all too often suffer from a "carousel of thoughts" and nervousness.

In martial arts, this excess energy isn't slowed down, but rather redirected. And the mind calms down . Kicks, punches, jumps, reaction drills – training drains the batteries in a good way before they cause internal unrest. And after training, a deep rest follows, also induced by the release of endorphins (the body's own morphine-like substances).

Sparring acts like a lightning rod. Excess adrenaline and cortisol ("stress hormones") are specifically reduced – in a safe, controlled environment. According to reports from renowned schools , regular training even measurably improves sleep quality. Children who previously lay awake for hours find it much easier to rest after two dojo sessions per week.

The effort remains manageable. Two to three sessions per week, each lasting 45 to 60 minutes, are sufficient for stable results.

Shadow Integration

Shadow work on the mat – for life outside

The great Thurgau psychologist C. G. Jung described the "shadow" as that inner part and archetype that we repress – the raw power, the unfulfilled desire, the dark energy. In everyday life, it is suppressed, but in martial arts, it is consciously lived and integrated. Punching pads replace the playground, a set of rules replaces a loss of control: Here, what is otherwise covered up can reveal itself.

Sparring thus becomes a stage for deep psychological exploration. Those who have encountered their own shadow in sparring, who remain calm under pressure, who clearly sense their own limits – are less likely to react impulsively in everyday life . This is not only said by coaches, but also by experts like the instructors at Ronin Combatives , who use the term "handshake with the shadow" as an integral part of their philosophy.

Integrating the shadow makes you strong—not aggressive . Or rather, it makes you aggressive in the original sense of the word "aggredi" (Latin), which also means "courageous action." Shadow work through martial arts thus creates room for maneuver, inner distance from seemingly overwhelming impulses—and thus the ability to remain calm—but determined—even in conflict.

MMA

Neuroplasticity and epigenetics

The most exciting look goes inward—into the depths of our genes. Specifically, complex whole-body movements, such as those in martial arts , can even have epigenetic effects . Initial evidence suggests that the activity of certain genes is positively influenced by regular training. Or, to put it another way: once " dormant genes " (the majority of our gene pool is non-coding) are activated through conscious behavioral change.

A lot is also happening at the structural level of the brain. Studies with judo athletes show positive effects on the conscious inhibition of internal impulses, thus improving overall impulse control. The causal chain of "action, feedback to the brain, neuronal growth" is well known. Learning new foreign languages, spending time abroad, becoming a parent, etc., influence our brain in a clearly visible (under a microscope) way. Neural connections break down and grow back together elsewhere. Entire neuronal networks regroup.

cross-legged

"Martial arts" is a peace sport for body, soul & spirit

Martial arts combine what is often fragmented in ADHD: concentration, impulsiveness, and activity. The numerous martial arts are thus movement therapy, dopamine catalyst, community ritual, and shadow integration all rolled into one. Anyone who wants to do something good for their children or themselves doesn't need the "pressure to compete in sports." Just a mat, clear rules—and the courage to embrace themselves. It's worth it.

BY THE WAY: In the Zurich area, you can train Thai boxing with René (also outdoors, in the summer). He was born in 1987 and speaks German, French, and English. He also suffers from ADHD, of course (he wasn't diagnosed until his mid-30s). Eight years ago, he discovered Muay Thai as a passion and form of therapy. He also has extensive experience in personal and group training.

Instagram: https://www.instagram.com/rene_aka_2face

René Muay Thai
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