Exam Anxiety: Psychiatrist Shares Simple Breathing Techniques to Help Students Stay Calm
New Delhi: With exam season underway, many students are experiencing heightened stress and anxiety ahead of their papers. While mild nervousness is considered normal, experts warn that excessive anxiety can affect concentration, memory and overall performance in the examination hall.
Dr Kurinji G R, Consultant – Psychiatry at Kauvery Hospital, says both physical and mental reactions must be managed carefully. He explains that anxiety can interfere with a student’s ability to think clearly and perform at their best.
How Anxiety Affects Students
According to Dr Kurinji, exam anxiety can show up in different ways.
Physical symptom may include headache, nausea, sweating, rapid heartbeat, shortness of breath and dizziness.
Emotionally, students may feel fear, disappointment, sadness or helplessness.
Behavioural signs can include fidgeting, pacing, avoiding classes or even skipping exams.
Cognitively, anxiety may lead to racing thoughts, blanking out, poor concentration and negative self-talk.
He advises parents not to dismiss such signs, as unmanaged stress can gradually turn into a more serious health concern.
Breathing Techniques to Regain Calm
Dr Kurinji recommends controlled breathing as a quick and effective method to calm the body.
One simple approach involves inhaling for four seconds, holding the breath for two seconds and exhaling slowly for six seconds. This pattern activates the body’s relaxation response.
Box breathing, where students inhale, hold, exhale and hold again for equal counts, can also help break the cycle of panic.
Belly breathing is another useful method. In this technique, the abdomen rises and falls with each breath, improving oxygen intake and reducing muscle tension.
Lifestyle Habits That Help
The psychiatrist also suggests reducing caffeine intake, as it can worsen anxiety symptoms. Light physical activity such as walking or stretching can regulate mood. Adequate sleep remains essential to prevent burnout and support brain function during exams.
Conclusion
Managing exam anxiety requires awareness and simple daily practices. Controlled breathing, healthy routines and parental support can help students stay composed and perform to their full potential.
Our Final Thoughts
Exam stress is common, but it does not have to overpower preparation and confidence. With timely guidance and supportive parenting, students can learn to manage anxiety effectively. Simple breathing exercises and balanced lifestyle habits can make a meaningful difference during high-pressure moments. Encouraging open conversations about stress can also help children feel understood rather than judged
