Mindfulness and breathing techniques for exam stress

Are you feeling stressed by the amount of revision or exams you have? Or do you tend to panic just before going in to an exam?

Mindfulness and breathing techniques for exam revision

Mindfulness and breathing techniques can help you enter your body and mind into a state of calm, helping you to relax and focus. We've got some easy mindfulness techniques that can help you during the exam period.

Simple breathing technique

By simply focusing on nothing but breathing in and out for one minute you can slow down your heart rate calming your nerves and overworked mind.

You can practice this sitting or standing, eyes open or closed or even as you’re walking into the exam hall.

  1. Inhale through your nose gently for two seconds.

  2. Hold your breath in for one second.

  3. Breathe out through your mouth slowly for four seconds.

  4. Repeat for one minute (or longer if you like) and you should feel a difference in your mood!

If the 2-1-4 count feels too short, try to lengthen your breaths slightly. As long as you breathe out longer than you breathe in you’ll feel the calming benefit!

Easy movement or walking

Try out an easy stretching or yoga routine or go out for a walk and try to focus on the movement of your body instead of listening to music or a podcast.

If you do some yoga, pay attention to your body stretching and tension being released. If you decide to head out for a walk, notice the little things like the breeze on your face and the nature around you. Movement and exercise in general are great for relieving exam stress and improving your energy levels, so make sure you find time for it in your revision and exam timetable.

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Body scan

This one may seem unusual at first, but it really works once you get used it. Lie down and imagine a light traveling up your body, from your toes to your head. As you imagine the light moving, focus on each part of your body. This will relax you from head to toe and release any tension you might be holding.

Body tapping

You might have seen this one on TikTok, as it's a really popular way to calm down if your anxiety levels are high. Body tapping involves tapping certain areas of the body that are said to calm the nervous system.

These points include the temple, forehead, chin and the side of your hand amongst others. Tap these points gently with the tips of your fingers. Try to acknowledge why you're feeling anxious and use some positive affirmations to let go of your anxiety and feel calm.

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