Stay Calm & Confident During Exams

Exams can feel like a big deal and it’s totally normal to feel nervous, worried, or even a bit overwhelmed. But you’ve already done the hard work, and there are simple ways to help your mind and body stay calm so you can do your best. This guide will help you feel more relaxed, focused, and confident, before and during your exams.

Breathing Techniques to Help You Stay Calm

Balloon Breath (Deep Belly Breathing)

Sit comfortably and place your hands on your belly.

Breathe in slowly through your nose, feeling your belly expand like a balloon.

Breathe out slowly through your mouth, like the balloon is deflating.

Repeat 5–10 times.

When to use: Before bed, in the morning, or on your way to school.

Box Breathing (For Focus & Control)

Breathe in for 4 seconds.

Hold your breath for 4 seconds.

Breathe out for 4 seconds.

Hold again for 4 seconds.

Repeat this cycle a few times.

When to use: Right before an exam or whenever you feel overwhelmed.

Bumblebee Breath (To Quiet a Busy Mind)

Breathe in deeply through your nose.

As you breathe out, make a soft humming sound like a bee.

Close your eyes and focus on the sound.

Repeat 3–5 times.

When to use: Before sleep or when your thoughts feel busy.

Simple Yoga Poses to Feel Relaxed & Confident

Child’s Pose (Relax & Reset)

Kneel down and stretch your arms forward.

Rest your forehead on the ground.

Take 5 slow breaths.

Helps release tension and calm your body.

Mountain Pose (Stand Tall & Strong)

Stand with your feet hip-width apart.

Press your feet into the ground.

Stand tall like a mountain.

Take 5 slow breaths.

Builds confidence and helps you feel steady.

Butterfly Pose (Let Go of Stress)

Sit down and bring the soles of your feet together.

Let your knees fall out to the sides.

Sit tall and hold your feet.

Breathe deeply for 30 seconds.

Great for releasing tension in your body.

A Reminder For You

Exams are important but they don’t define who you are.

You are more than a test score.

You are capable. You are prepared. You’ve got this.

Positive Affirmations

I believe in myself.

I am well prepared.

I am confident in my abilities.

Remember to explore the free recordings on my website too, simple, practical tools you can start using straight away. Click here to listen.

Want to explore further with me?

 Based in Yorkshire. Real training, real tools and real impact.

If you're interested in learning more, let's chat. I offer a free initial consultation (online or in person) to explore how The School Yoga Project can support your school.