Deep Breathing Techniques to Relieve Exam Stress

By Fran DeNunzio

Well, it’s that time of the year again. Exams are just around the corner, summer is on the horizon, and we’re in the final stretch of this unprecedented school year. The stress and anxiety of these next few weeks can be overwhelming, as we’re all trying to meet the last deadlines, spend time with friends, and soak in every moment we have remaining for this semester. It’s easy to feel frazzled with everything going on, so I would like to remind you to take a deep breath. Deep breathing is one of the best ways to relieve tension and reduce stress. It is proven that the action of breathing deeply sends a signal to your brain, which then sends a signal to the rest of your body to calm down and relax. It will help to counteract the effects of stress on your body.

Breathing exercises can be implemented during moments of high stress and can be very beneficial to helping you recenter and calm down so that you can focus on what’s important. Here are a few simple exercises that are easy to remember and will help clear your mind.

I recommend performing these in a comfortable, sitting position. Make sure to count slowly during each of the steps.

Box Breathing

1. Slowly inhale through your nose for four seconds.

2. Hold your breath for four seconds.

3. Slowly exhale through your mouth for four seconds.

4. Hold your breath again for four seconds. 

5. Repeat steps 1-4 at least four times, or until you feel relaxed.

Pursed-Lip Breathing

1. Close your mouth and inhale through your nose for three seconds.

2. Purse your lips, like you are blowing out a candle, and exhale for four seconds, slowly, until the air has been expelled from your lungs.

3. Repeat as needed.

4-7-8 Breathing

1. Inhale through your nose for four seconds.

2. Hold your breath for seven seconds. 

3. Exhale completely for eight seconds.

4. Repeat steps 1-3 at least three times, or until you feel relaxed.

Alternate Nostril Breathing

1. Using your thumb, close your left nostril. Inhale through your right nostril for four seconds. 

2. Close your right nostril with your index finger to close both nostrils. Hold for two seconds.

3. Release your index finger from your right nostril and exhale for six seconds. 

4. Switch nostrils, closing your right nostril and inhale through your left nostril for four seconds.

5. Close your left nostril with your index finger to close both nostrils. Hold for two seconds.

6. Release your index finger from your left nostril and exhale for six seconds.

7. Repeat steps 1-6 as needed.