Exam anxiety is not a character flaw — it’s physiology plus interpretation. The goal is not to remove arousal entirely; it’s to convert it into usable focus. You need a short routine you can run before every timed block so it becomes automatic by exam day.
What the evidence suggests
Brief breathing-based interventions and cognitive reframing can reduce test anxiety and improve mental control for some learners. The key is consistency: practise the routine before timed work, not just on exam day.
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Step 1 — Downshift breathing (60 seconds)
Breathe slowly and evenly for one minute (comfortable pace). The aim is to reduce sympathetic spike, not to ‘relax completely’.
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Step 2 — Reappraise (30 seconds)
Say (silently): 'This feeling is my body preparing. My job is to execute the system.' This converts arousal into task focus.
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Step 3 — Choose an attention anchor (30 seconds)
Pick one anchor for the first minute of the block (e.g., reading the stem carefully, or extracting the question being asked).
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Step 4 — First question ritual (60 seconds)
Do the first question slowly and correctly. This ‘wins the start’ and reduces spiralling. Then return to your normal pace.
Common failure mode
Trying a brand-new calming technique on exam day. Practise your routine before ordinary timed blocks so it’s familiar under pressure.
SourceCho et al. (2016) — Mindful breathing / cognitive reappraisal and test anxiety (PLOS ONE)
Open Link SourceOrtega-Donaire et al. (2023) — Guided breathing and test anxiety (PMC)
Open Link