Breathing practice “square”- Exercises to reduce stress in exams

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Breathing practice “square”, which will help you cope in stressful situations and on the exam. Diaphragmatic breathing

Square breathing is a very simple breathing exercise, it can be performed anywhere and at any time.

It helps to calm the central nervous system, reduces the signs of anxiety and stress.

This technique is especially useful in moments when you feel irritated and angry or if you can’t fall asleep for a long time.

Square breathing during panic attacks before the exam – why does it work?

The response of medical specialists. When we are worried, nervous, anxious or upset, first of all, the rhythm of our breathing is disturbed. Breathing instead of full and free becomes intermittent, rapid, heavy.

To normalize our condition, it is necessary to activate our parasympathetic nervous system, with the help of which we can relax, calm down and get out of a state of stress — breathing exercises are an excellent means for this.

Square breathing technique

Look at the upper left corner and inhale, while counting to four.

Move your gaze to the upper right corner and hold your breath, counting to four.

Move your gaze to the lower right corner and exhale, counting to four.

Move your gaze to the lower left corner and make a delay with empty lungs, counting to 4.

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Breathing exercises square. Repeat this cycle 10 times.

Gradually increase the time spent in each of the corners of the square.

Important principles of the square breathing method

  • We use the diaphragmatic type of breathing.
  • The time of holding your breath should be increased gradually. The main criterion for square breathing exercises is internal comfort.

Useful websites for a student in the Czech Republic online training

Learning to practice diaphragmatic breathing

  • Sit down or lie down in a comfortable place. Close your eyes.
  • Place one hand on your chest and the other hand on your stomach. The lower arm should move. The upper arm should remain stationary or move only with the lower arm.
  • Inhale through your nose for about 4 seconds, feeling your stomach expand. (In the first few breaths, you may feel a slight tension.)
  • Hold your breath for 2 seconds.
  • Exhale very slowly and steadily through your mouth for about 6 seconds. The mouth should be relaxed.

Repeat for 5-15 minutes.

When learning diaphragmatic breathing for the first time, there is usually some anxiety or dizziness. Speed up your breathing if you feel dizzy. After the diaphragmatic breathing session, give yourself time to get used to the environment — do not get up too quickly.

Diaphragmatic breathing is a great tool for relaxation, but it is a skill that requires practice. With practice, it becomes easier over time, and eventually it can be done with your eyes open, sitting, standing, or even while walking or driving a car.

I wish you all good health. And most importantly – do not panic at the exams!

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