The Goal:
To focus on the process of creating, not the outcome, while connecting with a sense of safety and calm.
Why It Works:
When we draw and breathe intentionally, we activate the prefrontal cortex—the part of the brain responsible for focus, calm, and decision-making. At the same time, we lower the activity in the amygdala, the brain’s “alarm system” that triggers fear and anxiety. This combination helps us regulate our emotions and creates a state of relaxation and control.
Research has shown that even simple doodling can reduce stress and improve mood by grounding us in the present moment. This is not just a “feel-good” practice—it’s a powerful tool for your brain.
The Exercise: Drawing and Breathing
-
Set the Scene:
Find a quiet spot where you can sit comfortably. Grab a piece of paper and a pen, pencil, or markers—anything you have on hand. -
Breathe In, Breathe Out:
Start with a simple breathing exercise. Inhale deeply through your nose for 4 seconds, hold for 4 seconds, then exhale slowly through your mouth for 6 seconds. Repeat this for 1-2 minutes to settle your mind. -
Think of Your Safe Place or Person:
Picture a place, person, or object that makes you feel safe and secure. It could be a cozy room, a beach, a loved one’s hug, or even your favorite cup of coffee. -
Begin Drawing:
- If you’re comfortable drawing: Start sketching your safe place or person. Don’t worry about making it perfect—focus on the shapes, lines, and the feeling it gives you.
- If you’ve never drawn before: Create abstract shapes or patterns that represent your feeling of safety. Think circles, waves, or lines that feel calming to draw.
-
Match Your Breath to Your Lines:
With each stroke, take a breath. Let your hand and your breathing synchronize—inhale as your pen moves up, exhale as it moves down or across. -
Focus on the Process:
As you draw, notice the sensations in your hand, the texture of the paper, and the flow of your breath. If your mind starts to wander, gently bring your attention back to the act of drawing and breathing. -
Reflect:
Once you’re done, take a moment to look at what you’ve created. It’s not about the “art” but the journey. How do you feel now compared to when you started?
Why It’s Not About Talent:
You don’t need to “know how to draw.” The act of creating is where the magic happens. It grounds you in the present and helps your brain find calm amidst chaos. Whether it’s a masterpiece or just lines on a page, it’s your moment of peace.
Try this whenever anxiety creeps in—it’s a gentle reminder that you can create your own safe space, one breath and one line at a time.