Student Orientation

Relaxation for Test Stress

Are you shallow breathing?

• Put your palms against your lower abdomen and blow out all the air. Now, take a big breath. If your abdomen expands when you inhale and air seems to flow in deeply to the pit of your stomach, you're on the right track.
• Using this deep breath, practice this exercise:
  Breathe in through the nose to the count of four. Hold your breath for four counts. Breathe out through your mouth to the count of four. Hold for four counts. Repeat this technique three times.
• As you get better, you can stretch the time out to 5 or 6 counts each.

The week before the test:

• 3 times per week in the evening, sit in a comfortable chair - feet on floor, spine straight. Practice deep breathing exercise, doing the entire series three times.
• Low light, either silence or soft music.

Night before:

• Stop studying by 11 pm if possible.
• Sit in a comfortable chair - feet on floor, spine straight, practice breathing.
• Imagine self doing well on the test. Concentrate on breathing while imagining yourself in the test situation.
• Go right to bed after this exercise.

Right before test:

• Get a drink of water, make sure you are dressed comfortable and are warm or cool enough.
• Arrive early enough that you are not rushed.
• Sit down at the desk, either close your eyes or look at a distant point.
• Spine straight, feet on floor… complete 2-3 sets of the breathing technique, imagining yourself answering the questions well.

During:

• After every 10-15 questions, do the breathing exercise once.
• Imagine yourself succeeding.
• If you get overwhelmed, STOP - Close your eyes and do the breathing exercise once. If you still feel panicky, do it once more - really concentrating on your breath. Then continue.

After:

• Turn in your test and leave the room.
• Deep breathe once.
• If you begin to worry about the test, stop and breathe once and focus on the day.