Breathing Before an Exam
Reduce test anxiety and improve recall — 3 minutes
Test anxiety impairs performance by flooding your brain with cortisol, which directly degrades working memory, recall, and problem-solving ability. The irony: the more you care about the exam, the worse anxiety makes you perform. Breathing exercises break this cycle by lowering cortisol and restoring the cognitive function you need to access what you've studied.
This timer uses box breathing for 3 minutes — just enough to complete the cortisol reduction without cutting into your exam time. Do it in your seat before the exam begins, or in the hallway outside. The hold phases in box breathing are specifically beneficial for exams because they maintain the alertness needed for complex problem-solving, unlike relaxation techniques that can make you drowsy.
Benefits
- Lowers cortisol that directly degrades test performance
- Restores working memory and recall ability
- Maintains alertness — critical for complex problem-solving
- Can be done quietly in your seat right before the exam
Frequently Asked Questions
How long before the exam should I start?
Ideally, finish the breathing exercise 1-2 minutes before the exam starts. If you can, do it in your seat as others are settling in. The cognitive benefits peak within the first 10-15 minutes after breathing and persist for 30-60 minutes.
Can I use this during the exam too?
Yes. If you hit a difficult question and feel anxiety rising, close your eyes and do 3-4 cycles of box breathing (about 1 minute). This "mini-reset" restores cognitive clarity. It feels like a lot of time, but you'll perform better on the remaining questions.
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