Wellbeing Therapist

If anybody’s kids are struggling with anxiety or stress with GCSE exams here’s some breathing techniques to alleviate those symptoms.

Calming breathing exercises before exams help manage anxiety and boost focus by activating the parasympathetic nervous system.

Top Breathing Techniques for Exam Anxiety…
Box Breathing (4-4-4-4): Inhale for 4 seconds, hold for 4, exhale for 4, hold empty for 4. This method is often used to calm nerves and increase focus.
2-1-4 Breathing: Gently inhale through your nose for 2 seconds, hold for 1 second, and exhale slowly through your mouth for 4 seconds.
5-5-5 Grounding Breath: Inhale for 5 seconds, hold for 5, and exhale for 5. Repeat 5 times to reduce feelings of being overwhelmed.
4-7-8 Breathing: Inhale for 4 seconds, hold for 7, and exhale slowly for 8 seconds. This helps with relaxation and improves sleep quality.
Deep Belly Breathing:
Place one hand on your chest and one on your belly. Breathe in slowly through your nose, ensuring your belly expands more than your chest.
Tips for SuccessPractice in Advance:
Use these techniques while studying so they feel natural when you are anxious in the exam hall.
Positioning: Sit comfortably with your back straight and shoulders relaxed.
Physical Grounding: If your heart is racing, run cold water over your wrists to complement the breathing exercises.Combine with Positive Reinforcement: After finishing a breathing session, repeat a positive phrase like "I know everything". Hope this helps anybody’s kids struggling. Good luck to all those taking exams 🤞🏻

Here’s my new revised working hours for 2026. Mon-Thurs 8am start, finish 5.30, Fri 9am start, finish 1pm.

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