Art in the Face of Anxiety: Breath Circles
You wake up and have another busy day ahead of you. Just as you start to get rolling on your to-do list, you notice a tightness in your chest, your breathing feels shallow, and a million little worries start jumping around in your mind. Hello, anxiety!
Sound familiar? The next few posts are here to help with some art-infused anxiety-killers to get your cool back so you can get back to your day.
Breath Circles
You’ve probably heard the news that deep, slow, breaths are anxiety’s arch-nemesis. This drawing activity combines deep breathing with a simple two-handed drawing movement that extends the rhythm of your calm breaths through the body.
What to do
Grab two pencils and hold one in each hand.
Using a large piece of paper, hold both hands side by side with pencils positioned near the top of the page. Leave some space between your hands.
As you start a slow breath in through your nose, move both pencils outward in a circular motion.
Draw slowly and time your circles so that your pencils return to the top of the page as you finish breathing in.
As you start your slow breath out through your mouth, move both pencils inward so that they retrace the circle shape.
Keep repeating and get into a rhythm as your circles become bolder and stronger.
Adapting when you’re on the go
If you’re out in the world when anxiety strikes, you may not have drawing supplies available. You can still do this activity by “drawing” the circles with your fingertips on a flat surface like a desk or table. If seated in a public space, you can “draw” circles with your fingertips on the outside of each thigh.
Why it works
Moving both hands in larger symmetrical motions engages the body very differently than detail-oriented drawing. The flow of the movements is the focus, not the outcome of the drawing. It’s almost like yoga or dance rather than visual art. By focusing your mind on synchronizing the breath and the movements of your hands, the worry-chatter in your mind moves into the background. The calm, steady movements of the body and breath send your brain a memo saying, “we’re fine here; nothing dangerous going on.”
Try it for 5 minutes and let me know how it works for you.
Note: The term “art therapy” refers to art-making done in the context of mental health treatment. The exercises described in this blog are, therefore, art activities rather than art therapy. These activities are not intended as a substitute for art therapy or mental health treatment with a credentialed professional.