We mentioned breathing in the last section, we realise this may sound quite obvious but we want to take you through a simple breathing exercise that really does make a difference.
The following is a short-term relaxation technique that can help you relax. Proper breathing is a way to reduce stress and decrease test anxiety. When breathing properly, enough oxygen gets into your bloodstream to nourish your body and mind.
A lack of oxygen in your blood contributes to an anxiety state that makes it more difficult to react to stress. Proper deep breathing can help you control your test anxiety.
Deep breathing can replace the rapid, shallow breathing that sometimes accompanies test anxiety, or it can prevent test anxiety.
Here are some simple steps to follow:
- Sit up straight in chair in a good posture position.
- Slowly inhale through your nose.
- As you inhale, first fill the lower section of your lungs and work way up to the upper part of the lungs.
- Hold breath for a few seconds.
- Exhale slowly through mouth.
- Wait a few seconds and repeat the cycle.
- Keep doing this exercise for four or five minutes. This should involve ten breathing cycles. Remember to take two normal breaths between each cycle. If you feel light-headed during this exercise, stop for thirty – forty-five seconds and start again.
- Throughout entire exercise, make sure to keep breathing smoothly and in a regular rhythm without gulping air or suddenly exhaling.
- As an extra way to improve relaxation, say “relax” or “be calm” to self as you exhale. This can start a conditioned response which can trigger relaxation when the words are repeated during anxious situations. Keep practicing, this conditioned response will strengthen. Practice is the key to success.
Practice this breathing exercise for several weeks before using the technique during tests. If you do not practice this technique, then it won’t work as well, if at all!
Be sure to Google other tips and techniques too, we recommend Mindfulness as a great way help you relax.
