Draw Your Breath

Here is a brief mindfulness activity you can try between sessions called "Draw Your Breath". This exercise can help you slow down, connect with your body, and notice how your breathing changes with stress or relaxation.

Why try this:

Sometimes when we are anxious or overwhelmed, our breathing becomes fast or shallow without us noticing. This activity helps you become more aware of your breath and gives your nervous system a chance to settle.

What you need:

• A piece of paper

• A pen, pencil or marker

Steps:

1. Pause and notice your breathing. Sit comfortably and take about 20-30 seconds to notice your breath just as it is. You don't need to change it yet. Just observe where you feel it in your body (nose, chest, or stomach) and whether it feels fast, slow, shallow, or deep.

2. Start drawing your breath. On your paper, begin drawing a line that moves with your breathing.

-Let the line rise or curve as you breathe in.

-Let it fall or change direction as you breathe out.

There's no right or wrong way for it to look. Your line might be wavy, jagged, smooth, long, short, light or dark. Just let the pencil move in the way your breath feels.

3. Keep drawing for 1-2 minutes. Continue drawing a line for each breath.

4. Look at what you created. Take a moment to notice your drawing. Ask yourself:

-What does my breathing look like here?

-Does it seem calm, busy, tight, or slow?

5. Try a few slower breaths. Now take 3-5 slower, gentle breaths and draw those breaths as well (you can continue on the same page or start a new one).

6. Notice any differences. Compare the drawings. Did anything change about your breath or how your body feels?

Here is a link to a YouTube video that explains this skill in greater detail.

You can use this exercise anytime you want to check in with your body or help yourself slow down during a stressful moment. If you try it and are a current client of mine, feel free to bring your drawing to our next session so we can talk about what you noticed.