When I was a child I was obsessed by karate. But I lived in a village that didn’t offer classes so I ended up watching every martial arts movie I could possibly find , going to the woods and hitting and kicking trees and doing postures like karate kid – yes, the crane thing! You get the idea …

Growing into a teen I would watch videos and try to copy …

it was not so much the fighting itself that I was interested in. Although I always loved how elegant and fluid it all looked …
but I was more fascinated by the body-mind-spirit connection.
The power of the mind that show through the moves. This sharp focus … how can somebody make someone else fly across the room with merely the tip of their fingers, what mindpower must be behind this …

So I really want to know and learn it, but never could. The best I could find was to teach myself Tai chi through videos. I know, not the same, but that’s what I had.

Movies have always stayed (ranging from Kung Fu Panda, over Karate Kid, to Enter the Dragon), the fascination has never vanished.

As an adult I was finally “allowed” to learn it.

Bear with me for a little while so that you understand why this is important for your ADHD child …

Karate consists of 3 forms .. kihon, kata and kumite …

Kihon are the fundamentals, like he basic techniques: punches, kicks, blocks, stances.

Kata is the form, like pre-arranged sequences of movements that simulate fighting multiple opponents. It’s where mind–body focus, rhythm, and flow really come alive.

Kumite is the sparring where you practice with a partner in controlled combat

So when I for the first time got exposed to Kata, it kind of felt familiar to me as on the outside it sometimes seemed to resemble Tai Chi (structured sequences, mind-body connection, meditative quality, trains the nervous system)

But the difference is .. Tai chi is more like meditation in motion … slow, flowing, inward. Kata is more like meditation with power … precise, explosive at times, outward.

When you look at kata videos at first sight it might appear boring or easy to do for you. But it really is the contrary. It’s pure power of mind and body. Precision, focus, mindfulness, energy, grounding …. your eyes sharpen, your body is tense in one moment and release in the next … it puts you in another world. It’s about finding your own center

Now you will tell me, that’s all nice, Svenja, congratulations .. why are you telling us that?? Simple … Because the same things that drew me to karate are the very reasons I recommend it for children with ADHD and trauma

I don’t know how often I have sent children to karate classes in my life. When parents asked me what to do with their child. ..

Obviously it’s not the only type of exercise and everything depends on the child. So depending on the child I advice them which sport to try with him or her. And it varies or sometimes combines (swimming, boxing, soccer, tennis …) but the number one has always been karate.

And there is a good reason for this. Naturally, children with trauma and ADHD seem to gravitate towards martial arts. Why? (oh and by the way … every A(u)DHD person is traumatized by definition .. it comes with the territory, so I use it as umbrella term right here)

1. It calms the hyper-alert brain. Classes follow a clear routine. It reassures the child that nothing unexpected or chaotic is coming. It gives predictability and structure that is so much needed for them.

But not just the structure, he deep, rhythmic breathing and full-body movement in karate activate the parasympathetic nervous system which is calming them down.

2. It is physical release. It let’s the fight or flight energy discharge in a safe way and space. Traumatized children often carry pent up energy from fight or flight responses that never got resolved. The strikes, blocks and kiais (a form of yelling as release) give them safe outlets to release that energy in a socially acceptable way instead of lashing out on the world. The aggression turns into a skill.

3. The belts. You have smaller mastery moments. The frequent wins repair the “I can’t”- narrative and gives self esteem.

4. It creates body ownership. It teaches them the body is strong, capable and under their control. Traumatized children often feel disconnected from, or unsafe, in their own bodies. The breathing, stances, repeated patterns of the movements helps them reinhabit their body in a safe and non-threatening way.

5. Trauma often comes in the form of lost control or broken boundaries. Karate restores both: every bow is a ritual of respect, every stance a reclaiming of space.

6. Karate may look like an individual sport, but it’s not. It’s safe belonging as you learn in a group where respect is ritualized and not conditional. The bowing, uniforms, and shared rituals create a sense of belonging, but the difference is … it’s not dependent on being “perfect.”. Everyone starts as a beginner and progress is personal.

Higher belts help lower belts. Belts support each other … this can help repair the feeling of being “on the outside” that many traumatized kids carry.

So no, karate isn’t just movement. It’s a tool to regulate emotion, center your mind and get into a flow state where you feel connected to something bigger than yourself.

A(u)DHD kids are often told to meditate or being mindful. I cant imagine any other words that would make me run away faster. I can’t sit still but you want me to meditate or being mindful? What are you talking about? Rarely people tell you that meditation and mindfulness can be found in movement.

Kata is one of those places. Every stance, bow, and breath becomes a kind of prayer.

A repeated action that shapes your inner world as much as your outer skill. It turns physical movement into energy work.

Instead of becoming bitter with the world, karate gives you the potential to become a warrior who protects and transforms. It’s not about defeating others … it’s about mastering yourself and using your strength in service of something meaningful.

You align mind, body and soul. And this is so much needed for our kids.