Breathing exercises to help with student stress

Breathing exercises to help with student stress 

Whether you’re feeling worried by the amount of revision or exams you have looming, or are concerned about finances and finding a job after uni, you may start to feel an overwhelming sense of stress and anxiety building up inside of you. This is perfectly normal, and just know that this feeling is temporary and will change over time if you allow it to.

Practicing breathing techniques regularly can help you to regain a state of calm, helping you to relax and focus better so that you can tackle all that life throws at you with a better window of tolerance. Breathing practices are safe and can be practiced on your own or with friends - all you need is a quiet space where you can be alone and pay attention to your breathing.

Belly breathing

Belly breathing is a highly relaxing breathing technique that encourages you to breathe deep into your belly, allowing more oxygen to fill your lungs right from the bottom to the top. Belly breathing sends signals to your nervous system that you are calm and relaxed, and as a result your heart rate and blood pressure will lower as you continue in this state.

How to do it? 

You can practice Belly Breathing seated upright or lying down.

1. Get into a comfortable position, close your eyes and take a few of your normal breaths
2. Place a hand or two hands on top of your belly button and feel any sensations here
3. As you inhale, begin to feel your belly expand as your hand gently moves away outwards from your spine
4. As you exhale you feel your belly softens as your hand falls back gently towards your spine.
5. If you’re not used to belly breathing, it may feel a little forced and might take you a few practices until it begins to feel a bit more natural.
6. Continue breathing like this for around 5-10 rounds of breath and notice how you feel.
7. Return to your natural breath.

Equal Counting Breathing 

Counting your breaths can help you to slow down your mind and ease any racing thoughts by bringing attention to the numbers you’re counting as you inhale and exhale.

Equal counting focuses on allowing your inhales and exhales to become the same length, so that it is smooth and steady. This can help to bring about balance and equanimity within.

You should find a breath length that is not too easy and not too difficult to maintain. Usually, this is between 3 and 5 counts, depending on your natural breath pattern.

How to do it? 

1. Choose a comfortable seated position or lie down. Close your eyes and take a few of your normal breaths
2. Try to breathe in and out through your nose as much as you can.
3. Begin to count your inhale and exhale so that they are even in duration. You might want to start for a counted inhale of 3 and a counted exhale of 3, and then gradually increase the duration as you progress.
4. If you find it too tricky to focus on the counting at first, you could choose a short phrase to repeat during each inhale and exhale. For example, ‘My breath is relaxed’
5. You can add a slight pause for breath retention after each inhale and exhale if you feel comfortable - Normal breathing involves a natural pause.
6. Continue practicing for around 10 rounds of breath and then return to your natural breath.

Golden Thread Breath 

What is it? 

This calming breathing technique helps you to slow down your breathing pace, taking you out of fight or flight mode and into a state of relaxation. It can also be a useful breathing technique to manage pain, and ease tension from headaches, aching muscles or joints.

How to do it? 

1. Choose a comfortable seated position or stand up if that feels better at this time.
2. Focus on a point at eye level in front of you and take a few of your normal breaths
3. Inhale slowly through your nose for 3 counts and on the exhale pucker or purse your lips as though you were going to whistle.
4. Exhale slowly by blowing air through your pursed lips for a count of 4-6.
5. As you exhale out slowly through your lips, imagine a long, golden thread coming out of your mouth towards that point ahead of you.
6. As you blow your string away on the exhale, you will naturally feel your belly button draw back towards your spine.
7. Continue practicing for around 10 rounds of breath and then return to your natural breath.

Remember that there is lots of help available for students suffering with mental health issues and who need a helping hand or a kind voice.

Check out MIND for a range of helpful contacts and advice.