11/04/2022
Very helpful to reduce stress and anxiety!
With Leaving Certs, Junior Certs and university exams on the horizon, how prepared are you to deal with such stressful situations?
Good sleep and breathing are vital when in preparation for potentially stressful situations like exams. If you want to learn how to steady your nerves, have you considered how breathing can manage stress and anxiety? When something stressful happens in your life, four options are usually available.
1. You can accept the situation.
We often have negative thoughts, but there comes a time when you have to face them. Racing thoughts don’t help.
2. You can confront the stress and try to change it.
As long as you don’t do it in anger and work with a still mind, this can be very effective.
3. You can remove yourself from the situation.
Finding time to yourself can be very helpful. Politely excuse yourself and take the time to process.
4. You can think about it.
But don’t get lost in thought. Breathe, be still, and only allow productive thoughts.
University athletes have been proven to perform better in exams when using functional breathing. They have been shown to have better concentration and better attention span. Your vagal tone improves when you practice slow breathing over time, making you much more resilient to stress.
Breathing deep, low, slow and low can boost concentration and calm performance anxiety before an event.
Try this exercise to help stop the signs of panic attacks and stress:
• Sit up straight and take a normal breath in and out through your nose.
• Pinch your nose with your fingers to hold your breath for up to five seconds. Count 5, 4, 3, 2, 1.
• Let go of your nose and breathe normally through your nose for ten seconds.
• Repeat the sequence for as long as symptoms are present.
