How to Combat Exam Stress with Yoga
Tracey Benton, Braunton tracey.benton@talktalk.net

After weeks of hard work cramming in extra revision, you need your brain to be in tip top condition when you sit down to those all important exams. You’ve worked hard and you know your stuff but you’re starting to feel anxious. This is where simple yoga breathing techniques can really help.
At the best of times the majority of us only use around one tenth of our lung capacity. When we’re under stress our breath becomes even shallower because we tend to use just the top parts of our lungs. This means that we’re taking less oxygen into our bodies impairing our ability to think clearly. Shallow breathing can also make us feel sluggish, irritable and negative. That’s not the best way to start an exam.
In fact our brain requires more oxygen than any other organ in our bodies so the more we take in, the more fuel we give it and the better it will perform. The other benefit of more oxygen is that it helps bring your body back to homeostasis; this is your body’s natural state, so the deeper you breathe, the calmer you’ll feel and the better you’ll perform.
In yoga you are taught to breathe very deeply using the full capacity of your lungs. It’s known as the Complete Yoga Breath, and you learn it in the following three stages. Take your time and go at your own pace you can learn each stage one after the other or take a few days to master each stage before moving on to the next.
1. Lie or sit in a comfortable position. Breath in and out through your nose, don’t force anything, keep your breath soft and your body relaxed. Put your fi ngers gently on your tummy and when you inhale try to take your breath into your tummy. You can tell when you are doing this because you will feel your tummy rise as you inhale and fall as you exhale. By taking your breath into your tummy you are lowering your diaphragm and creating more space for your lungs to expand. Practise this until your breath feels smooth and not forced.
2. In yoga, you fi ll your lungs from the bottom to the top so continue to breathe into your tummy, then try to take your breath a little higher, to the middle part of your lungs. You will feel your tummy rise then, as you take your breath up towards your sternum (the place where your ribs meet), start to feel your lower ribs expand sideways as your lungs fill with air. Again don’t force your breath, keep it soft. Try not to hold it, just let your breath flow naturally.
3. To take your breath to the top of your lungs imagine that you are taking your breath from your tummy up to your throat area. Don’t be tempted to tense your shoulders, just allow the breath to expand your lungs, and you will feel your collarbone rise slightly and your shoulder blades move further apart. It is important to keep your breath soft and natural at this point otherwise you can feel dizzy from too much exertion. Start by only taking three full breaths and with practise build up to five.
Once you have mastered this you can do yoga breathing while you’re waiting to go into your exam. Even if you only learn the first stage of breathing into your tummy, this will still increase the level of oxygen in your body and help to keep your stress levels under control. So, while all around you are sweating and anxious, you’ll be an oasis of calm. Good luck with your exams and remember that you can only ever do your best.

Tracey Benton teaches yoga to children in Braunton as part of extended schools activities, she is also author and publisher of the book Birthday Party which offers a non-competitive, ethical approach to children’s parties.