Breathing through exams

Hi, and welcome to this breathing practice, intended to help you recenter, and regain a sense of focus, calm, and clarity. Exam time can be a stressful time. Not only are we dealing with exams, but we may also be juggling end of semester assignments, group projects, and also our lives outside of being a student. This technique can be used to help ease those pre, post, and during exam jitters by helping us to shift the focus of the breath from our heads, and into our bodies. Our breath usually reflects the condition of our minds, so if we can learn to slow down the breath, and invite the breath deep into our bellies, we can move further away from the thinking mind, and connect to a greater sense of balance. We'll begin by focusing on the breath as it enters through the nose, then as it fills the chest, and finally observing it as it expands the stomach. I will say that sometimes focusing on the breath can be activating to the body and mind, and can even cause discomfort. So if that arises for you during this practice, please feel free to stop this exercise, open your eyes, and reorient yourself to your surroundings. More than anything, your safety is what matters most. So let's take a moment here just to settle in, sitting in an upright, relaxed position, hands resting on the legs, placed gently on the thighs, or down beside you. Eyes can be open to a soft and gentle gaze, or you can close them, whatever feels right for you. Relaxing the jaw, mouth slightly open, and shoulders relaxed. We'll begin by taking three big, deep grounding breaths, in through the nose, and out through the mouth. And with each breath, just letting go of everything up until this present moment. Returning the breath back to its natural rhythm, and taking a moment here just to scan the body. Starting at the top of the head, just noticing where the body feels a bit tense or tight, and where it feels more relaxed. Slowly scanning, noticing what's there, and seeing if you can let go breath by breath. Ending at the soles of the feet. And now just gently bringing the focus back to the breath, just observing the breath, noticing each inhale and each exhale. Remember, there's no right or wrong way to breathe. We're just doing what we always do, which is breathing. But this time, we're paying attention. Now bringing the focus to the nose. Maybe the tip of the nose, the nostrils, or the area just above the lip, and just noticing the cool or warm sensation of the breath as it enters in through the nose, and as it leaves. If the mind begins to wander, that's okay. Just gently bringing it back to the nose, back to the breath, and gently resting the focus wherever you can feel the breath as it flows in through the nose. And...