Effective Breathing Techniques to Ease Exam Anxiety for Students

As exam season approaches, many students experience heightened anxiety, which can significantly affect their performance. While a certain level of nervousness is normal, excessive anxiety can lead to issues such as blanking out or emotional breakdowns before exams.

To help students regain their composure and think clearly, Dr. Kurinji G R, a consultant psychiatrist, offers effective breathing techniques that can calm both mind and body. Controlling physical and mental reactions is crucial for concentration and performance during exams.

Parents should be aware of their children's nervousness, as it can manifest into physical symptoms and develop into more serious health issues. Symptoms of exam anxiety can include:

Symptoms of Exam Anxiety

1. Physical: Headaches, nausea, rapid heartbeat, shortness of breath, dizziness.
2. Emotional: Fear, sadness, low self-esteem, uncontrollable crying.
3. Behavioral: Fidgeting, avoidance of classes or exams, substance use.
4. Cognitive: Racing thoughts, poor concentration, negative self-talk.

To combat these symptoms, Dr. Kurinji suggests several breathing techniques:

Breathing Techniques

• Inhale for 4 seconds, hold for 2 seconds, and exhale for 6 seconds to activate relaxation responses.
• Practice box breathing to break the cycle of panic and restore calm.
• Focus on diaphragmatic breathing, allowing the abdomen to rise and fall to increase oxygen intake and reduce tension.

Additionally, reducing caffeine intake, engaging in light exercises, and ensuring adequate sleep can help manage anxiety levels. Supporting students through this period is vital for their success and mental health.