Exam Relaxation Tip

Quick, on-the-spot relaxation:

Learning to relax in this way can be invaluable if you get anxious in public places and need to sit somewhere to compose yourself – or for exam panic when it is well worth the 5 minutes to put your pen down and completely clear the scrambled thoughts from your brain!

1. Sit up and back in your chair so that you feel firmly rooted, legs slightly apart, feet flat on the floor.

2. Drop your shoulders while you take a deep breath, letting it out slowly. Close your eyes if it helps. Keep focused on your breathing and breathe in slowly to the count of four – hold to the count of four – breathe out to the count of four – pause to the count of four. Repeat in an even, comfortable rhythm. It can help to imagine yourself relaxing more each time you breathe in and the tensions flowing away with every out breath.

3. Now slowly tense, hold and release the main muscle groups, working up through your body. Start with toes and feet; tense as much as possible, hold and release. Move on to calf muscles, thighs, bottom, stomach and upper body in the same way, paying particular attention to the upper back and shoulders, where we hold a lot of tension. Then work on your arms and hands. Finally, if you can (some places are just too public), screw up the muscles of your face and neck and release.

4. After this, gently massage your neck and upper spine, then return to focusing on slow breathing and check back through your body for any remaining tension.

5. Finally, check your seating position, drop your shoulders again and place your hands comfortably on your upper legs and concentrate on the sensation of warmth as it flows out through your hands.