Exam stress: 3 breathing exercises before you walk in
The night before, you can’t sleep. On the day, your heart races in front of the paper and your mind goes blank. A few minutes of breathing, at the right time, help you get back on track.
The night before: 4-7-8
At bedtime, do 4 cycles of 4-7-8 breathing: breathe in for 4 seconds, hold for 7, breathe out for 8. The long exhale helps you let go of a day of revision and fall asleep.
That morning: coherent breathing
Before you leave or on your way, 3 to 5 minutes of coherent breathing (6 seconds in, 6 seconds out) settle your breath for the morning.
Right before you walk in: box breathing
In the hallway, do 2 minutes of box breathing: 4 counts to breathe in, hold, breathe out, hold. Once seated, 2 or 3 discreet cycles are enough. Counting keeps your mind busy and pushes away thoughts like “I can’t do this”.
During the exam
If you get stuck on a question, put your pen down and take a physiological sigh: one inhale, a second short inhale, one long exhale. Then read the question again.
For an oral exam
Coherent breathing also steadies your voice. Do it in the hour before, then 2 cycles of box breathing right before you walk in.
The best tip is to practice a few days before: the gesture will feel natural on the day.
Try it now : Box breathing
Follow the character: it grows as you breathe in and shrinks as you breathe out.
Breathe in
Follow the shape: it grows as you breathe in and shrinks as you breathe out.
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