Review last week's class (Dance in the brain)
Presentation
Homework:
No quiz but create at least 1 piece of art:
Use videos on lesson or your own imagination
Take a picture of your art
If you can, upload the picture to our shared drive or send to me and I will post. (To post your picture, click on the link, select "new" and "file upload", find your picture that you have saved to your device and select it.)
Tell us how this project made you feel.
View a short recording of our lesson for this week.
Brain HQ site: https://v4.brainhq.com
Download your Mandala for class
Zoom link: https://sdccd-edu.zoom.us/j/9191959460?pwd=OXh0RE9ZTVZTWElTMUQ0ZzAxQzExdz09.
Passcode (if asked): emeritus
This week, we are looking at another type of self-expression, creativity and art. We will look at art from the perspective of our brain, delving into how art can change the structure of our brain, how it can enhance problem-solving, reduce stress and provide mental clarity. We will look at the science behind these changes, and some of the real-world benefits to art.
Video: A cartoonish uses art to get through life's predicaments. Fun and enlightening.
Find some paper and colored pencils or markers or crayons
Choose an emotion that you have felt recently
Without planning, use colors, shapes, and lines to express that emotion
Then, write a brief reflection on how the activity affected your stress level
You can share your drawing via your camera!
Brain Benefit: Helps process emotions in the amygdala while engaging the prefrontal cortex in reflection. This quick exercise reduces amygdala activity while increasing activity in the visual processing centers and the anterior cingulate cortex, which helps regulate emotional responses.
Imagine picking up a paintbrush or pencil. As your hand begins to move across the page, an extraordinary symphony of neural activity unfolds inside your brain. This isn't just casual doodling, it's a full-brain workout that engages and strengthens multiple cognitive systems simultaneously.
When you engage in artistic creation, your brain doesn't compartmentalize the experience to a single region. Instead, it orchestrates a complex dance of neural networks that span both hemispheres. The visual system processes colors, shapes, and spatial relationships while your motor cortex coordinates the precise movements of your hands. Meanwhile, emotional centers evaluate your feelings about what you're creating, and memory centers connect your current creation to past experiences and knowledge.
This crosstalk between brain regions is why creating art has such strong effects on cognition and emotional wellbeing. Each time you engage in creative expression, you're essentially creating a neural gymnasium where different parts of your brain must communicate and collaborate. Over time, these connections become stronger and more efficient, allowing for greater cognitive flexibility and emotional resilience.
Neuroimaging studies have shown that regular creative practice can actually change the physical structure of your brain through neuroplasticity, the brain's ability to reorganize itself by forming new neural connections. This means that consistent creative expression doesn't just make you better at art; it makes your brain more adaptable, responsive, and integrated.
When faced with a challenge requiring innovative thinking, most people initially approach it through analytical reasoning, which would be a linear, methodical process dominated by the left hemisphere. However, complex problems often require more than just sequential logic. This is where artistic practice creates a significant cognitive advantage.
The Science: Creative activities fundamentally reshape how your brain approaches problems by strengthening divergent thinking pathways—the ability to generate multiple, novel solutions to open-ended questions. This type of thinking relies on distributed neural networks rather than isolated brain regions.
Research from the University of New Mexico found that engaging in visual arts activities significantly increases functional connectivity between the prefrontal cortex (your brain's planning center) and the default mode network (your imagination center). This enhanced connectivity allows for simultaneous activation of both analytical and intuitive processing—a neural state that's ideal for solving complex, ambiguous problems.
What Happens in Your Brain: During artistic creation, your brain enters a state of "productive uncertainty." When drawing or painting, you constantly make decisions about color, composition, and technique without clear "right" answers. This ambiguity activates your anterior cingulate cortex, which monitors conflicting information, alongside your dorsolateral prefrontal cortex, which weighs options and makes selections.
Each artistic decision strengthens these neural circuits and creates new dendritic connections between neurons. Over time, this forms more complex neural networks specialized for handling uncertainty and exploring multiple possibilities simultaneously. EEG studies have shown that experienced artists exhibit higher alpha wave synchronization across diverse brain regions during problem-solving tasks—even non-artistic ones—indicating more efficient whole-brain coordination.
Perhaps most importantly, artistic practice diminishes activity in the dorsolateral prefrontal cortex when initially approaching problems. This reduced activity temporarily relaxes your brain's tendency to censor unconventional ideas, allowing more creative connections to form before critical evaluation begins.
Real-World Benefits:
Improved ability to see multiple perspectives simultaneously
Enhanced capacity to work with ambiguity and incomplete information
Greater cognitive flexibility when facing novel challenges
Strengthened ability to connect seemingly unrelated ideas
Reduced "functional fixedness”, the tendency to see objects only for their common uses
Improved innovation capacity through reduced self-censorship
Enhanced tolerance for the iterative nature of complex problem-solving
Draw a simple object using your dominant hand
Now draw the same object with your non-dominant hand
Compare: Which required more focus? Which shows more unexpected elements
Share via camera
Brain Benefit: Stimulates neuroplasticity by creating new neural pathways. Using your non-dominant hand activates the contralateral motor cortex and forms new neural connections. MRI studies show that regular non-dominant hand exercises can increase gray matter volume in motor control regions and strengthen connectivity between the hemispheres.
In our modern world of constant stimulation and pressure, the human stress response system often operates in overdrive. This chronic activation leads to elevated cortisol levels, cardiovascular strain, and impaired immune function. The good news? Your brain has built-in mechanisms to counteract these effects—and artistic creation powerfully activates them.
The Science: Creating art triggers a cascading series of neurochemical changes that combat stress at multiple biological levels. This isn't just subjective relief; it's measurable physiological transformation.
Research from Drexel University's Creative Arts Therapies program found that just 45 minutes of creative activity significantly reduces cortisol levels in saliva samples, regardless of artistic experience or talent. This effect occurs through activation of the parasympathetic nervous system—your body's "rest and digest" mode—which counterbalances the sympathetic "fight or flight" response.
Functional MRI studies reveal that artistic engagement reduces activity in the amygdala, your brain's alarm system, while simultaneously increasing blood flow to the ventromedial prefrontal cortex, which helps regulate emotional responses. This shift in neural activity directly counteracts the brain's stress circuitry.
When you begin creating art, your brain initiates a complex series of chemical changes:
• Decreased Cortisol (stress hormone) : Levels decrease by up to 75% during sustained creative sessions, similar to reductions seen in meditation practices
• Increased Dopamine (pleasure and reward chemical): Levels increase, particularly when you experience "small wins" in your creative process, reinforcing continued engagement
• Increased Endorphins (natural pain relievers): Endorphins are released through the repetitive, focused movements involved in drawing, painting, or sculpting, creating a mild natural high
• Increased Serotonin (mood regulator): Levels rise through the sensory pleasure of handling materials and experiencing colors, contributing to emotional balance
• Increased GABA (gamma-aminobutyric acid): GABA is an inhibitory neurotransmitter which increases during focused creative work, dampening anxiety signals
• Increased Oxytocin (bonding hormone): Levels can increase during collaborative artistic activities, enhancing feelings of social connection
These chemical changes in your brain do not just temporarily make you feel better, it actually recalibrates your autonomic nervous system, shifting you from stress response to recovery mode.
• Lowered heart rate, often by 5-15 beats per minute during sustained creative activity
• Decreased blood pressure, particularly diastolic pressure
• Relaxed muscle tension, especially in the shoulders, jaw, and brow
• Regulated breathing patterns, becoming deeper and more rhythmic
• Improved heart rate variability, indicating better stress resilience
• Reduced inflammatory markers in the bloodstream
• Enhanced immune system function through reduced stress hormones
Need paper and a pencil or pen
Find something from nature in the home or look out a window
Focus on it for 30 seconds, observing shapes and lines
Look away from the object and draw it in continuous line drawing (not lifting the pen or pencil)
When finished, share (via camera) and discuss how focuing on natural forms made you feel
Brain Benefit: Enhances connections between visual perception areas and fine motor control regions. Studies show that observing natural forms reduces activity in the sympathetic nervous system, lowering stress while enhancing perceptual accuracy and hand-eye coordination.
Have you ever been so absorbed in drawing or painting that time seems to disappear? That experience—often called "flow state", represents one of the most cognitively powerful aspects of artistic creation. This state of focused immersion doesn't just feel good; it fundamentally alters how your brain processes information and attention.
The Science: The "flow state" often experienced during creative activities produces measurable changes in brain wave patterns and neural activity that promote exceptional focus and mental clarity. Pioneering research by neuroscientist Charles Limb at Johns Hopkins University used functional MRI to observe musicians' brains during improvisation, finding a distinctive pattern of neural activity that also appears during visual artistic creation.
This pattern involves temporary deactivation of the dorsolateral prefrontal cortex (your brain's inner critic and self-monitor) coupled with increased activity in the medial prefrontal cortex (involved in self-expression and spontaneous creation). This neural shift allows ideas to flow without the immediate judgment that often inhibits creativity and disperses focus.
EEG studies reveal that artistic flow states produce a characteristic pattern of brain waves that differs significantly from ordinary consciousness. This altered brain state optimizes cognitive processing for the task at hand while filtering out irrelevant stimulation.
Video: From Ted Ed, how to enter "flow".
During deep creative engagement, your brain exhibits several distinctive changes:
Alpha waves (8-12 Hz) increase dramatically, particularly in frontal regions, indicating a state of relaxed alertness and reduced anxiety. This alpha wave activity helps filter irrelevant sensory input, allowing for sustained focus without distraction.
Theta waves (4-8 Hz) emerge and synchronize across brain regions, similar to patterns seen in deep meditation. These slower brain waves are associated with enhanced memory integration and spontaneous insight. Research from the University of London found that theta waves facilitate connections between previously unrelated ideas—the neural basis of creative insight.
The default mode network (active during mind-wandering and self-referential thinking) and the executive control network (active during focused tasks) begin working in synchrony rather than opposition—a rare neural state that combines spontaneous idea generation with focused implementation.
The critical "inner voice" from the lateral prefrontal region temporarily quiets, reducing self-consciousness and performance anxiety. This neural quieting allows greater access to procedural memory and intuitive knowledge.
The medial prefrontal cortex (self-expression center) becomes more active, facilitating authentic creative expression while maintaining cognitive control over the artistic process.
The anterior cingulate cortex sharpens its focus, allowing for sustained attention on the artistic process without becoming distracted by external stimuli or internal worries.
Transient hypofrontality occurs—a temporary state where certain executive functions are downregulated, allowing more direct access to perceptual and emotional processing centers.
These neural changes translate into substantial cognitive advantages that extend beyond the creative session:
Reduced rumination and worry through disruption of default mode network patterns associated with negative thinking
Improved attention span and resistance to distraction through strengthened executive attention networks
Enhanced working memory capacity and information integration
Greater mental stamina for complex cognitive tasks
Improved perceptual clarity and sensitivity
More efficient mental filtering of irrelevant information
Accelerated recovery from cognitive fatigue
Enhanced problem-solving capacity through improved access to intuitive processing
We will provide the circular template or click here to download
Use coloring tools from above
Process:
Begin with a deep breathing exercise
Slowly create the mandala pattern moving from the center outward
Focus completely on the present movement and the marks you are making
Notice when your mind wanders, and gently bring it back to your art work
Brain Benefit: Induces meditation-like theta brain waves, reducing stress hormones. The rhythmic, repetitive nature of creating mandala patterns increases alpha wave activity in the frontal lobes while reducing activity in the amygdala, creating a neurological state similar to meditation.
Art can be a power tool for improving mental health through creativity. For optimal brain benefits, neuroscience research suggests this "dose" of creativity:
• Frequency: 2-3 times per week minimum (studies show measurable brain changes after 8 weeks of this frequency)
• Duration: 20+ minutes per session (cortisol reduction begins at approximately 15 minutes and peaks at 45 minutes)
• Variety: Mix different forms of creative expression to engage diverse neural networks
• Approach: Focus on process over product (judgment activates the critical prefrontal regions that inhibit creative flow)
• Environment: Create a space free from judgment and criticism (social evaluation can trigger stress responses that counteract creativity benefits)
• Consistency: Regular practice creates stronger neural pathways than occasional intense sessions
• Time of Day: Consider your natural rhythms—morning for analytical creative work, evening for more intuitive expression (follows natural cortisol cycles)
• Social Component: Alternate between solo and collaborative creative activities to engage different neural and hormonal systems
Remember: You don't need artistic "talent" to receive these brain benefits, only a willingness to engage in the creative process! Neuroimaging studies show that both trained artists and complete beginners experience significant brain benefits from creative activities.
We will begin with a sensory meditation (such as walking through a garden, sitting by the ocean). Incorporate multiple senses (warmth of sun, hearing birds)
After a few minutes, open your eyes and create art inspired by any aspect of the sensory journey
Brain Benefit: Activates both the visual cortex and sensory processing regions through guided imagery. This multi-sensory approach engages the thalamus (sensory processing hub) and helps create new neural pathways between imaginative and sensory regions, enhancing perceptual richness.
Art can be a powerful tool to rewire your brain and unleash your stress. It can enhance your ability to solve problems as it strengthens the divergent thinking patterns, leading to a greater ability to generate novel solutions. It reduces stress by decreasing cortisol and increasing neurotransmitters which provide pleasure, focus, mood improvements, and feelings of social connections. It can induce the flow state, which is associated with improvements in focus and mental clarity, which can offer enhanced working memory, recovery from cognitive fatigue, improved perceptual clarity and more. Even if you are not an artist, consider art to help you change your brain for better results.
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