Final weeks are often very stressful. The timetables, the to-do lists, and the schedule planning to make sure you’re keeping track of all the syllabus and subjects you’re taking for the semester are pretty nerve-wracking. Sometimes it gets too overwhelming that you’re forced to put the pen down and take a breather.
It’s pretty normal to feel anxious about a certain subject or a certain test. Everyone experiences anxiousness whenever they want to perform well on a task. However, what isn’t normal is when that anxiety increases in intensity which could potentially become a detriment to your health and performance.
That extreme feeling of anxiety is called, “exam anxiety”. You may be confused on how it’s different from the normal queasy feeling of exam stress, but exam anxiety is a far greater mental health risk; it could waver your concentration during the exam which in turn could affect your results.
“How do I know what anxiety looks like?”
Some symptoms to look for if someone, either you or a friend, is experiencing anxiety are as below:
Feeling nauseous
Rapid heartbeat
Sweating
Shaking
Feeling light-headed
Experiencing a dry mouth
Negative self-talk
Difficulty concentrating
Low self-esteem, and
“How can I overcome anxiety?”
It’s not easy to keep in control of your emotions when anxiety hits. So here are a few breathing techniques to help you stay grounded and secured:
1. Alternate nostril breathing. This technique is about blocking a nostril while you breathe through the other nostril. Try this exercise in a seated position.
Tuck your pointer and middle finger on your palm, leaving your thumb, ring finger, and pinkie extended.
Start by inhaling and exhaling using both nostrils.
Now close your right nostril with your thumb.
Inhale through your left nostril.
Then, close your left nostril, and exhale through your right nostril.
Try 10 rounds of this breathing exercise, and continue breathing normally if you can’t take it anymore.
2. Belly breathing.
Sit comfortably on a chair or lie down on your back with a pillow tucked under your head.
Place a hand on your upper chest and the other on your stomach below your ribcage.
Begin by taking a deep breath through your nose.
Purse your lips and exhale through your mouth.
Take note of the rise and fall of your stomach as you breathe in and out.
Try doing this exercise one to four times a day and five to 10 minutes each time.
3. Box breathing.
Start by inhaling for 4 seconds.
Hold the air in your lungs for 4 seconds.
Exhale slowly counting up to 4 seconds.
And hold your breath for 4 seconds.
Repeat.
4. The 4-7-8 breathing. Known as the breath relaxer, this technique is best started with a straight back. Once you get the hang of it though, you can even do it while lying down.
Completely empty out your lungs from air by exhaling with your mouth open.
Rest your tongue on the roof of your mouth.
Inhale through your nose while counting up to 4 seconds.
Hold the air in your lungs for up to 7 seconds.
Then exhale through your mouth with a “whoosh” sound until you reach 8 seconds.
Repeat.
5. Lion’s breath. This technique assists with deep breathing, and it even helps relax your jaw and face, as well as improve your cardiovascular functions (heart rate and blood vessels).
Sit cross-legged on the floor and place the palm of your hands on your knees or flat on the ground in front of you.
Spread your fingers as wide as possible.
Inhale through your nose.
Then open your mouth wide and stick your tongue out as far as you can.
Exhale loudly with a “ha” sound.
Breath normally for a few seconds, then repeat.
Try and do the lion’s breath for at least seven times.
6. Mindful breathing. This technique encourages you to focus on your breathing and the present moment. It teaches you to relax and meditate.
Inhale and exhale as you normally would, but include encouraging phrases, like “in and out” or “peace” or hum the “om” sound as you alternate between inhaling and exhaling.
If you find that you’re not able to focus on your breathing, take a deep breath and return your focus to the present moment.
7. Pursed-lip breathing. This technique allows you to exhale deep breaths slower.
Inhale through your nose.
Purse your lips to make it seem like you want to whistle.
Exhale through your pursed lips and keep your breaths steady.
Try and repeat the exercise at least four to five times a day.
8. Resonance breathing. This technique helps you stay relaxed.
Lie down comfortably with your eyes closed.
Breathe in through your nose for six seconds.
Slowly exhale to a count of six seconds too.
Repeat for 10 minutes.
“Why should I try these exercises?”
These breathing exercises are all about controlling the amount of oxygen that you inhale and the amount of carbon dioxide that your body exhales. Improper breathing could mess with the levels of oxygen and carbon dioxide that your body deals with. Consequently, it could trigger panic attacks, fatigue, or anxiety. So have a try at the different breathing techniques that have been presented and practice the one that works best for you.
We hope you’re able to overcome anxiety and help those who are experiencing it.
All the best for your finals,
Gazette.
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