Heart racing before a test, speech or presentation? Use three quick steps: slow 3-in, 6-out breathing, feet on the floor, and a helpful reframe.
Inhale silently through your nose for 3s, then exhale slowly for 6s. Prolonged exhales trigger the vagus nerve and slow racing pulse.
When to use it: the night before, while waiting outside the exam room, or during the exam if your mind goes blank — put your pen down, take three slow breaths, then read the next question.
A longer exhale helps slow the heart and ease physical tension. Reframing can help too: in a 2014 study, people who said “I am excited” before singing, public speaking or a maths task performed better than those who tried to tell themselves to calm down. Some nervousness before an exam is normal and can even sharpen focus.
If exam anxiety causes panic attacks, makes you avoid exams, or affects your sleep or eating for weeks, talk to a school or university counsellor, or your doctor.
Yes. Silent nose breathing and pressing your feet into the floor are not noticeable to others.
Anxiety and excitement feel similar in the body. Labelling the feeling as excitement may help you use the energy rather than fight it.
Stop writing, take three slow breaths, then move on to a question you can answer and come back later.
Practise the steps at home in the days before, so they feel automatic on the day.