Experiencing stress is a common universal experience, especially with finals week approaching. One might feel their heart racing, palms sweating, and mind overwhelmed with thoughts. You are not alone with this feeling. While stress is a frequent part of life, effective management techniques can be learned. Breathing exercises can be a simple, accessible, and cost-free method for stress management.
The Importance of Breath Regulation
The way we breathe can significantly influence our stress levels. When we are under stress, our body is activated into what is known as “fight or flight mode” This can often lead to rapid shallow breathing, which can create feelings of tension. On the other hand, slow, deep breathing can actually help activate the nervous system, which encourages the body to relax. According to the Better Health Channel, when people are calm, they naturally breathe slowly and gently through their nose. Imitating this relaxed breathing pattern can help calm the system that controls our automatic body functions.
Breathing Techniques
Finals week can be a stressful time, with big exams, upcoming deadlines, and lack of sleep all adding to anxiety. But using specific breathing techniques can be a helpful way to manage stress during this stressful time period.
Here are several breathing exercises that can help in managing stress during finals week:
1. Diaphragmatic Breathing (Abdominal Breathing)
This technique is great for easing general anxiety.
How to do it:
- Sit or lie down in a comfortable position
- Place one hand on your chest and the other on your stomach
- Breathe in deeply through your nose so your stomach rises.
- Breathe out slowly through your mouth.
Why it works: This type of breathing helps calm your nervous system and lower stress levels. It’s especially useful when you’re feeling overwhelmed by studying or a busy schedule. According to Michigan Health, it helps trigger the body’s relaxation response and reduces tension and stress hormones.
2. 4-7-8 Breathing
This method is helpful for anxiety as well as getting better sleep.
How to do it:
- Breathe in through your nose for 4 seconds
- Hold your breath for 7 seconds,
- Breathe out slowly through your mouth for 8 seconds.
- Repeat a few times.
Why it works:
Try this before exams to feel calmer and more focused. It can also help you relax before bed, especially if you’re feeling stressed or can’t stop thinking about schoolwork or anything that is causing your stress. According to Medical News Today As long as the breathing pattern is done correctly, people may start to feel the benefits of 4-7-8 breathing after practicing it once or twice a day for a few days or weeks.
3. Equal Breathing
This technique helps you stay balanced and calm.
How to do it:
- Breathe in through your nose for 5 seconds
- Breathe out through your nose for 5 seconds. You can adjust the count, but keep the inhale and exhale the same length.
Why it works:
When you’re juggling multiple exams or deadlines, this steady breathing can help you feel more in control and grounded. According to Club Health, this breathing exercise helps calm the body, improve concentration by focusing the mind, reduce stress, and support the regulation of the autonomic nervous system.
Breathing Conclusion
The great thing about breathing exercises is you can do them anytime, anywhere, whether you’re in the library, waiting for an exam to start, or just feeling stressed. Remember, you can manage your stress, one breath at a time.