Advice
Feeling overwhelmed by exams? You're not alone. Stress before and during exams is completely normal, but too much anxiety can make it harder to focus and remember information. Mindfulness and breathing exercises are scientifically proven to help calm your nervous system, reduce anxiety, and improve concentration.
By the end of this article, you’ll know:
- How to use breathing techniques to feel calmer and more in control.
- Simple mindfulness exercises to feel less anxious ahead of exams.
- Practical ways to reduce stress before and during exams.
Why mindfulness helps with exam stress
Mindfulness means being present and fully engaged in the moment. When you focus on your breathing, body sensations, or surroundings, you interrupt negative thought patterns and help your brain stay calm.
These techniques can help you:
- Lower anxiety and stop overthinking.
- Improve concentration while revising.
- Calm your nerves before and during an exam.
Breathing techniques to calm your nervous system
When you’re anxious, your body goes into “fight or flight” mode. Deep, controlled breathing tells your brain that you're safe, helping to calm your central nervous system.
2-1-4 breathing (quick calm-down technique)
- Breathe in gently through your nose for 2 seconds.
- Hold your breath for 1 second.
- Breathe out slowly through your mouth for 4 seconds.
- Repeat for one minute (or longer if needed).
Box breathing (4-4-4-4 method)
- Inhale for 4 seconds.
- Hold your breath for 4 seconds.
- Exhale for 4 seconds.
- Hold again for 4 seconds.
- Repeat 3–5 times.
Alternate nostril breathing
- Close your right nostril and inhale through your left for 4 seconds.
- Close your left nostril and exhale through your right for 4 seconds.
- Repeat for one minute.
Mindfulness and relaxation techniques
Guided meditation for exam stress
Try apps like Headspace or Calm for short, guided meditations designed to help with exam stress.
Body scan relaxation
Lie down or sit comfortably and imagine a light moving up your body, from your toes to your head. As it moves, focus on each part of your body and consciously release tension.
Body tapping (EFT tapping)
Gently tap areas like the outside corner of your eye, the end of your eyebrow closest to your nose or the corner of your collarbone with your fingertips while taking deep breaths. This method is based on Chinese acupressure and is a good way to calm down by centering yourself back in your body.
Movement-based relaxation techniques
Walking meditation
Take a short walk and focus on your movements. How do your feet feel when they hit the ground? What's the rhythm of your breath? How does the air feel around you? This helps clear your mind and reduce stress.
Stretching & yoga
Stretching your arms, rolling your shoulders, or practising gentle yoga can help release tension and improve focus.
Where to get help for exam stress
If exam stress is affecting your daily life, don’t hesitate to reach out for support. Speak to your friends and family or get in touch with these services at any time:
- YoungMinds – Mental health support for students.
- Mind UK – Anxiety support & helplines.
- NHS Mental Health for Young People – Official NHS advice.
- Samaritans – 24/7 confidential support.
Want more help with exam anxiety?
- Discover more tips to cope with exam anxiety
- Find out what to do the night before your exam
- Check out the best revision apps and websites
- Get help if you're worried about your results
