How the Simple Practice of Colouring in Supports the Nervous System and Mindfulness

In an age of constant stimulation and stress, many people are turning to simple, hands-on activities to find relief from anxiety and mental fatigue. Adult colouring in has gained widespread popularity not just for its creative charm, but for its deeply therapeutic benefits. Once seen as a children's pastime, colouring books are now widely used in mental health clinics, hospitals, and wellness programs for adults around the world.

So what makes colouring so calming, and how exactly does it support the nervous system and mental well-being?

Colouring and the Nervous System

Colouring engages the parasympathetic nervous system, the part of our body responsible for “rest and digest” functions. When this system is activated, the heart rate slows, breathing deepens, and stress hormones like cortisol begin to decrease. This creates the physiological opposite of the “fight or flight” response of the sympathetic nervous system triggered by stress and anxiety.

The simple, repetitive motion of colouring like shading, filling spaces, blending creates a rhythmic flow, which can be meditative. This repetition activates the parasympathetic nervous system, slowing the heart rate and promoting relaxation.

Other art forms, especially ones that involve performance or expression (e.g. sculpture, dance, or even spontaneous painting), may be more emotionally or physically activating than calming.

The next time you colour in, take a few moments to notice how you feel. See if your heart rate slows down, and observe whether you feel more relaxed.

A 2017 study published in Art Therapy: Journal of the American Art Therapy Association found that just 20 minutes of colouring a mandala significantly reduced anxiety levels in adults. The participants showed measurable improvements in mood and stress reduction, even after a single session.

Further neuroscience research shows that creative tasks like colouring engage the default mode network (DMN) in the brain. This is a system of interacting brain regions associated with self-reflection, daydreaming, and emotional regulation. When we're colouring, the brain shifts into a state of relaxed wakefulness that promotes internal calm and balance.

Colouring as a Mindfulness Practice

Colouring is also an accessible form of mindfulness, a mental state defined by non-judgmental awareness of the present moment. 

Unlike painting or drawing from scratch, which can involve complex choices (composition, subject, proportions, technique), colouring in offers just enough structure. The outlines are already there, so your brain doesn't have to make high-level creative problem solving decisions. This reduces cognitive load, allowing you to relax more easily into the process.

Mindfulness is about non-judgment and presence, not performance. Colouring doesn't ask you to "come up with an idea" or "make something great." You're simply interacting with what's already there. This removes a little bit of the inner critic and makes space for quiet observation and enjoyment.

Not everyone feels confident in their artistic skills. Colouring, however, is widely accessible -you don’t need to be “good at art” to enjoy it or feel the benefits. That psychological safety helps people engage more fully and mindfully without fear of failure.

A study from Drexel University found that engaging in art-making activities, including colouring, significantly lowered cortisol levels in 75% of participants. Interestingly, previous art experience didn’t affect the outcome, suggesting that anyone—regardless of skill—can benefit from colouring.

Colouring In Comparison with other art forms:

All art forms are great in their own way and serve different purposes. Colouring in is truly wonderful when it comes to calming the nervous system, fostering mindfulness, and offering a gentle gateway into creativity. Its structured yet open-ended nature makes it uniquely accessible, even for those who don’t consider themselves ‘artistic.’ With no pressure to perform or produce something original, colouring allows the mind to slow down, the body to relax, and the spirit to play. It’s a simple yet powerful way to reconnect with the present moment.

• Free drawing or painting may trigger overthinking or self-criticism. Plus the pressure of starting on the blank page or blank canvas.

• Sculpting or mixed media might require more space, tools, or setup, which can interrupt mindfulness.

• Dance or performance art may be expressive, but not always grounding or quiet.

Colouring in Clinical and Hospital Settings

Recognising its benefits, healthcare providers have increasingly integrated colouring into therapeutic environments. Colouring books are now used in:

• Oncology wards to reduce anxiety and improve mood during chemotherapy

• Mental health facilities as part of trauma-informed care

• Hospitals and waiting rooms to calm patients before procedures

• Palliative care settings to support relaxation and dignity through creative expression

A notable example is the Cleveland Clinic in the U.S., which offers adult colouring books in several departments, including oncology and cardiology. Nurses have reported that patients who colour during treatment experience lower levels of perceived pain, improved focus, and reduced anxiety.

Similarly, NHS trusts in the UK have adopted colouring programs in hospitals as part of their holistic care model, especially in mental health services.

Why This Simple Practice Works

At a neurological level, colouring in does something profound:

• It activates the brain’s reward system, releasing dopamine as we complete shapes or choose colours we love.

• It deactivates the amygdala, the brain’s fear centre, which becomes hyperactive during stress and trauma.

• It builds sensory integration, especially in those recovering from trauma or managing conditions like PTSD or ADHD.

All this happens while doing something most of us haven’t done since childhood. There’s a reason colouring feels nostalgic—it reconnects us to simpler times, while providing scientifically measurable benefits.

Getting Started

You don’t need much to start: a colouring book that inspires you (fantasy, mandalas, botanical designs, whatever speaks to you), a set of markers, or coloured pens, and a quiet space. Try to colour without judgment or pressure. Let your attention rest gently on the page.

Even 10 to 20 minutes can help reset your nervous system, regulate your emotions, and give your mind a much-needed break.

Recommended art tools:

These are the tools I've used and loved over the years. They're some of the leading art supplies in the colouring world.

• Ohuhu markers: If you are in New Zealand, Moon Art NZ is the supplier of Ohuhu markers.
• Prisma coloured pencils: If you are in New Zealand, you can find Prisma products at Gordon Harris.

The colouring books that I published:

I began creating colouring books in 2020 and published them in 2024. The first two books in the list below have been my bestsellers so far. You can find all of my books on Amazon.

• Sacred Presence: A colouring journey through love, joy and wonder.
• Yoga Girls Colouring book: A beginner's guide to the 7 chakras & 8 limbs of yoga.
• Slow Living Colouring book: The Way of Tea.
• Slow Living Colouring book: Every Day Magic.
• Slow Living Colouring book: In Rhythm with Nature.