High School Wellness Talk with LLB

Breath! Relaxation exercises that help you relieve examination stress

In previous articles, I briefly highlighted the techniques that can be used to relieve stress and burnout. Today, I want to elaborate more on how to put the breathing and relaxation exercises into practice. Breathing and relaxation exercises are simple but effective techniques that high school learners can use to manage stress, reduce feelings of tension, and prevent burnout during exam preparation.

When learners experience prolonged pressure, the body can remain in a state of heightened alertness, making it difficult to concentrate, sleep well, or feel calm. Practicing slow, controlled breathing and relaxation exercises can help calm the body and mind, release physical tension, and create a greater sense of emotional balance.

These exercises can be incorporated into study breaks, before an examination, or whenever feelings of anxiety and exhaustion begin to build up. With regular practice, learners can develop healthy ways of responding to academic pressure while supporting their overall health and well-being.

PRACTICAL BREATHING AND RELAXATION EXERCISES

These exercises can help learners slow down when they feel overwhelmed, release physical tension and regain focus. They work best when practiced regularly rather than only when stress becomes severe. Learners should choose a quiet, comfortable place whenever possible and practice for a few minutes at a time.

SLOW DEEP BREATHING

Use this when you feel nervous, overwhelmed or unable to concentrate. Sit comfortably with both feet on the floor and relax your shoulders. Place one hand on the stomach if this helps you notice your breathing. Breathe in slowly through your nose for about 4 seconds. Pause gently for about 1-2 seconds. Breathe out slowly through your mouth for about 6 seconds. Repeat this cycle for 2-5 minutes. Try to keep your attention on the feeling of the breath rather than on stressful thoughts. The aim is not to take unusually large breaths, but to breathe slowly and comfortably.

BOX BREATHING

Box breathing provides a simple rhythm that can help a learner focus attention when feeling tense. Sit upright but comfortably. Breathe in slowly through your nose for 4 seconds. Hold your breath gently for 4 seconds. Breathe out slowly for 4 seconds. Pause for 4 seconds before breathing in again. Repeat for 4-6 cycles. Learners who find breath-holding uncomfortable should skip the holding periods and use slow, comfortable breathing instead.

EXTENDED-EXHALATION BREATHING

This is particularly useful when a learner wants to settle down before studying or going to sleep. Get into a comfortable sitting or lying position. Breathe in gently through your nose for approximately 4 seconds. Breathe out slowly for approximately 6 seconds. Continue for 3-5 minutes. Keep your breathing natural and avoid forcing it. 

PROGRESSIVE MUSCLE RELAXATION

Stress can cause learners to unknowingly tighten their muscles. Progressive muscle relaxation involves gently tightening and releasing different muscle groups. Sit or lie somewhere comfortable. Take a few slow breaths. Start with your hands, gently tighten the muscles for about 5 seconds. Release and notice the difference between tension and relaxation. Move to your shoulders, gently tightening and releasing them. Continue with other areas such as the face, stomach, legs, and feet. Finish by taking several slow breaths and allowing your whole body to relax. Learners should avoid this exercise on any area that is painful or injured.

SHOULDER AND NECK RELAXATION

Long periods of studying can cause tension in the neck and shoulders. Sit comfortably with your back supported. Slowly roll your shoulders back several times. Gently lift your shoulders towards your ears. Hold for about 5 seconds and let them drop. Slowly turn your head from side to side without forcing the movement. Take two or three slow breaths. Repeat once or twice if it feels comfortable.

MINDFUL FIVE-SENSES EXERCISE

This exercise can help redirect attention away from worrying thoughts and back to the present moment. Look around and identify 5 things you can see. Notice 4 things you can physically feel, such as your feet touching the floor. Identify 3 things you can hear. Notice two things you can smell. Identify 1 thing you can taste, or simply notice the sensation in your mouth. Take one slow comfortable breath and return your attention to the activity you need to complete.

NB! These techniques can be incorporated into a daily exam-preparation routine.

Cheers. Be healthy, clean, and of sound mind.

Cheers. Stay healthy, clean and of sound mind.

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