At Bowen College UK, we’re proud to have amazing tutors, whose personal experiences and dedication to holistic health inspire their teaching.
In this blog, Bowen Tutor Claire McCarthy shares her journey of living with ADHD, the transformative role of Bowen Therapy in her life, and how understanding the vagus nerve has helped her find balance.
This piece offers practical insights and a unique perspective on managing ADHD holistically, reflecting Claire’s commitment to empowering others through knowledge and care.
Living with ADHD has been a whirlwind of challenges and discoveries.
From mood fluctuations to the difficulty of focusing on both work and personal life, I have walked the path of trial and error in search of balance. Over the years, I have explored countless techniques to calm my mind, manage emotions, and improve my focus.
Among the most transformative discoveries, has been learning and understanding the connection between the health of the Vagus nerve and ADHD. Coupled with receiving complementary therapies like the Bowen Technique and simple relaxation practices, I have found a way to support my journey holistically.
Here, I will share how understanding the vagus nerve and incorporating specific strategies—including some backed by science—can help manage ADHD symptoms, improve focus, and foster emotional stability.
ADHD and the Autonomic Nervous System
ADHD isn’t just about hyperactivity or inattentiveness; it is deeply tied to the autonomic nervous system (ANS). This system controls involuntary processes like heart rate, digestion, and stress responses. For many of us with ADHD, the sympathetic branch of the ANS (responsible for the “fight or flight” response) is often overactive, while the parasympathetic branch (the calming “rest and digest” system) struggles to regain balance.
This imbalance leaves us feeling restless, emotionally reactive, or perpetually “on edge.” This is where the vagus nerve—an essential component of the parasympathetic nervous system—comes into play.
What is the Vagus Nerve?
The vagus nerve is the longest cranial nerve, connecting the brain to vital organs like the heart, lungs, and digestive system. It acts as a communication superhighway, regulating processes like:
- Heart rate: Keeping the beat steady.
- Digestion: Stimulating the gut to process food efficiently.
- Inflammation control: Helping the immune system avoid overreacting.
- Emotional regulation: Influencing mood and stress resilience.
For those of us with ADHD, a healthy vagus nerve means improved emotional stability, better focus, and the ability to transition out of stressful states more effectively.
How I Discovered The Bowen Technique
Around 14 years ago when I was suffering with post pregnancy muscular skeletal issues I stumbled across Bowen. A new colleague at a clinic I was working from gave me a course of Bowen sessions to help with the pain I had been living with. After my course of treatments, I felt much more focused in day to day life, and I noticed a lift in my moods and energy levels and I was pain free for the first time in 2 years!!
Prior to my Bowen treatments I had been researching and learning different ways to calm my mind and body. However, nothing had quite hit the spot the way that The Bowen Technique did!!
Developed by Tom Bowen in the 1950s, this gentle therapy uses light rolling movements on muscles, tendons, and fascia (connective tissue). What I found remarkable was how Bowen therapy worked on the autonomic nervous system—specifically, its ability to enhance vagal tone.
The first few sessions left me feeling deeply relaxed and more emotionally balanced. Over time, I noticed improvements in my ability to focus and regulate my emotions, making the Bowen Technique a cornerstone of my ADHD management strategy.
How Bowen Therapy Helps ADHD
- The Bowen Technique works in harmony with the body’s natural processes, offering benefits like:
- Calming the Nervous System
- Bowen therapy stimulates the vagus nerve, shifting the body into a parasympathetic state. This reduces hyperactivity and promotes a sense of calm.
- Improving Emotional Regulation
- Enhanced vagal tone helps regulate mood swings and impulsive reactions—two common challenges for those with ADHD.
- Easing Physical Tension
- Bowen therapy addresses tension in areas like the diaphragm and neck, both closely connected to the vagus nerve, helping the body “breathe” more freely and fostering relaxation.
- Boosting Sleep Quality
- Sleep is essential for focus and emotional balance. By calming the nervous system, Bowen therapy supports deeper, more restorative sleep.
Complementary Relaxation Techniques
In addition to Bowen therapy, I have integrated several relaxation techniques into my life that work synergistically to improve vagal tone and manage ADHD. Many of these are supported by scientific research:
- Hand Massage
Research has shown that hand massage can significantly reduce anxiety and improve vital signs by calming the autonomic nervous system. For example, Demir & Saritas (2020: 1) and Erzincanli & Kasar (2021: 2) found that hand massage effectively promotes relaxation and lowers stress levels. A simple hand massage routine at the start of a busy day can make a noticeable difference. - Acupressure Point Stimulation (HT7)
Stimulating the HT7 acupressure point, located on the wrist, is another effective way to reduce anxiety and calm the mind. Son (2019: 3) highlights its benefits in improving emotional regulation. Incorporating this practice has been a game-changer during moments of overwhelm. - Binaural Beats
Listening to binaural beats has been a revelation in enhancing focus and calming my mind. These auditory tones synchronise brainwaves and reduce anxiety. Garcia-Argibay et al. (2019)4 found that binaural beats improve cognition and anxiety, making them perfect for ADHD management. - Physical Activity
Exercise has long been my go-to for resetting my mind. Research by Anderson & Shivakumar (2013: 5) confirms that physical activity reduces anxiety and improves mood by stimulating the vagus nerve. Even a short walk or yoga session can transform how I feel during the day. - Grounding (Earthing)
Grounding, or direct physical contact with the earth (eg standing on grass in bare feet) has powerful effects on reducing inflammation and calming the nervous system. Oschman et al. (2015: 6) explain how grounding enhances vagal function, helping to manage ADHD symptoms holistically. - Gardening
Gardening has become a meditative practice for me. It is both grounding and restorative, offering time to connect with nature. Soga et al. (2016: 7) found that gardening improves mental health and focus, making it an excellent activity for ADHD management. - Essential Oils
Aromatherapy with essential oils like lavender and bergamot has been a subtle yet effective tool. Fung et al. (2021: 8) describe how essential oils interact with the nervous and respiratory systems to promote relaxation. I am also a qualified Aromatherapist and frequently make oil blends for people to sooth and calm their nervous system. - Laughter Therapy
Sometimes, all it takes is a good laugh. Laughter stimulates the vagus nerve and improves mood. Van der Wal & Kok (2019: 9) highlights its role in stress relief and emotional regulation. Watching a funny show or spending time with friends who make me laugh always lifts my spirits.
A Holistic Path Forward
Through my personal experience, I’ve learned that managing ADHD isn’t about finding a single cure—it’s about creating a holistic toolkit tailored to your unique needs. The Bowen Technique has been a cornerstone of that toolkit, helping to regulate my nervous system and promote balance.
By integrating complementary relaxation techniques like hand massage, binaural beats, and grounding, I’ve found ways to calm my mind, manage emotional fluctuations, and improve focus. Each small step builds on the last, creating a path to greater wellbeing.
If you’re navigating ADHD, I encourage you to explore these strategies and discover what works best for you. The journey may not always be easy. However, with the right tools, balance is possible.
Some of my clients also have attended the ‘Introduction to Bowen courses’ here at Bowen College UK, so that they can learn how to support themselves, their family and friends to learn this gentle but effective therapeutic treatment that that regulates the vagus nerve.
Author: ~ Claire McCarthy
Claire’s upcoming Courses
Find out more about Laura and see what courses and workshops she has coming up by visiting her tutor page.
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Footnotes
- Demir, B., & Saritas, S. (2020). Effect of hand massage on pain and anxiety in patients after liver transplantation: A randomized controlled trial. Complementary Therapies in Clinical Practice, 39, 101152. https://doi.org/10.1016/j.ctcp.2020.101152
- Erzincanli, S., & Kasar, K. S. (2021). Effect of Hand Massage on Pain, Anxiety, and Vital Signs in Patients Before Venipuncture Procedure: A Randomized Controlled Trial. Pain Management Nursing, 22(3), 356–360. https://doi.org/10.1016/j.pmn.2020.12.005
- Son, C. G. (2019). Clinical application of single acupoint (HT7). Integrative Medicine Research, 8(4), 227–228. https://doi.org/10.1016/j.imr.2019.08.005
- Garcia-Argibay, M., Santed, M. A., & Reales, J. M. (2019). Efficacy of binaural auditory beats in cognition, anxiety, and pain perception: A meta-analysis. Psychological Research, 83(2), 357–372. https://doi.org/10.1007/s00426-018-1066-8 ↩
- Anderson, E., & Shivakumar, G. (2013). Effects of exercise and physical activity on anxiety. Frontiers in Psychiatry, 4, 27. https://doi.org/10.3389/fpsyt.2013.00027
- Oschman, J. L., Chevalier, G., & Brown, R. (2015). The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases. Journal of Inflammation Research, 8, 83–96. https://doi.org/10.2147/JIR.S69656
- Soga, M., Gaston, K. J., & Yamaura, Y. (2016). Gardening is beneficial for health: A meta-analysis. Preventive Medicine Reports, 5, 92–99. https://doi.org/10.1016/j.pmedr.2016.11.007
- Fung, T., Lau, B., Ngai, S., & Tsang, H. (2021). Therapeutic Effect and Mechanisms of Essential Oils in Mood Disorders: Interaction between the Nervous and Respiratory Systems. International Journal of Molecular Sciences, 22(9), 4844. https://doi.org/10.3390/ijms22094844
- Van der Wal, C. N., & Kok, R. N. (2019). Laughter-inducing therapies: Systematic review and meta-analysis. Social Science & Medicine, 232, 473–488. https://doi.org/10.1016/j.socscimed.2019.05.023
