Breathing Exercises I’ve used to relieve assignment stress!

As a Cardiff Uni student, I know how intense assignment deadlines and exam stress can be. Whether it’s pulling all-nighters in the ASSL or stressing over referencing in your coursework, the pressure can feel overwhelming. But one thing that has genuinely helped me (and many students) stay calm and focused is meditation and breathing exercises. You don’t need fancy equipment or loads of time—just a few minutes of the right techniques can make a huge difference.
Here are some simple but powerful meditation and breathing exercises that can help you manage stress and stay focused during exam season.

1. Box Breathing (4-4-4-4 Method)

Best for: Instant stress relief before an exam or presentation
This technique is widely used by athletes, professionals, and even the military to calm nerves and increase focus.

How to do it:
Breathe in deeply through your nose for 4 seconds.
Hold the breath for 4 seconds.
Slowly exhale through your mouth for 4 seconds.
Hold for another 4 seconds before repeating the cycle.

Why it works: Slows your heart rate and stops panic before it starts. A great one to use just before sitting an exam!

2. 5-5-5 Grounding Breath

Best for: Easing anxiety and feeling overwhelmed
If you’re having a stress meltdown over a last-minute deadline, try this quick breathing reset.

How to do it:
Inhale for 5 seconds, feeling the air fill your lungs.
Hold your breath for 5 seconds.
Slowly release through your nose or mouth for 5 seconds.
Repeat 5 times.

Why it works: Helps slow down racing thoughts and brings awareness back to the present.

3. Alternate Nostril Breathing (Nadi Shodhana)

Best for: Improving concentration while studying
This traditional yogic breathing exercise balances both sides of your brain, enhancing focus and relaxation.

How to do it:
Close your right nostril with your thumb and inhale through your left nostril.
Close your left nostril with your ring finger, release the right nostril, and exhale.
Inhale through your right nostril, close it again, and exhale through the left.
Repeat for 2-3 minutes.

Why it works: Calms the nervous system and enhances focus—perfect before a long study session!

4. Guided Meditation for Exam Stress

Best for: Relaxing your mind after long study sessions
Meditation doesn’t have to mean sitting in silence for an hour. Try a 5-10 minute guided meditation from apps like Calm, Headspace, or YouTube.

How to do it:
Find a quiet place (your room, a study space, or even Bute Park!).
Play a guided meditation focusing on relaxation or motivation.
Close your eyes, breathe deeply, and let go of any stress.

Why it works: Helps reset your mind, reduces cortisol levels (stress hormone), and improves sleep.

5. Progressive Muscle Relaxation (PMR)

Best for: Falling asleep before a big exam
If exam anxiety is keeping you awake, PMR is an amazing way to release tension from your body and drift into a restful sleep.

How to do it:
Lie down and take a few deep breaths.
Start at your toes—tense the muscles for 5 seconds, then slowly release.
Move up to your calves, thighs, stomach, arms, and shoulders, tensing and releasing each muscle group.
By the time you reach your head, your body should feel completely relaxed.

Why it works: Releases physical tension caused by stress, making it easier to fall asleep.

Final Thoughts
Taking just 5-10 minutes a day to breathe, reset, and relax can make a world of difference in managing stress during exams and assignments. Whether you’re struggling with focus, pre-exam nerves, or sleep troubles, these simple exercises can help you stay calm and perform at your best.
So next time you’re stressing over deadlines, take a deep breath and try one of these techniques. You’ve got this!