Brain Hacks for Exam Stress: Breathe, Stretch, Write, Repeat

Brain Hacks for Exam Stress:

Breathe, Stretch, Write, Repeat

It can be one of the most stressful times of a student's life: pressure to perform, long study

hours, and less time to relax. The key, however, lies in mental health exercises

incorporated into a daily routine to help handle stress and keep a sharp focus on things.

Here are a few strategies that are pretty effective to keep your mind sharp and resilient

during the exam season

1. Deep Breathing Techniques

When the going gets tough, breathing exercises can calm the mind. A simple technique is to

inhale through the nose for a count of four and hold the breath for four counts, and then

exhale through the mouth slowly for six counts. Such a practice is known as diaphragmatic

breathing, which activates the body's relaxation response and reduces anxiety and promotes

concentration.

2. Mindfulness Meditation

Mindfulness is the process of focusing on the present without judgement. Five to ten minutes

of daily meditation can help reset your mind and reduce worries over exams. There are guided

meditations available in apps, designed to help with stress management. Or you can simply

sit quietly, close your eyes, and focus on your breath or a calming word.

3. Progressive Muscle Relaxation (PMR)

PMR is a technique that you tense and slowly relax each muscle group of your body, starting from

the toes till the head. This not only helps to relieve the tension in your physical

body but also leaves you feeling calm; thus, it is great for preparation before bed or breaks

4. Journaling for Clarity

Writing down your thoughts can be highly therapeutic. Spare five minutes of your evening

for writing down all your concerns, achievements, or plans for the next day. This is something

that helps to process your emotions, track sources of stress, and organise study priorities.

5. Movement Breaks

Physical activity is known to be a sure-shot stress-buster. A 10-minute walk or quick stretching

session can elevate your mood and energise your mind. If time allows,

try yoga, which combines physical movement with mindfulness.

6. Positive Affirmations

Affirmations such as "I am capable" or "I am prepared" can help shift your mindset and build

confidence. Repeating these out loud or writing them down can reinforce a positive outlook,

especially when self-doubt creeps in.