What it is
Box breathing (4 sec in, 4 hold, 4 out, 4 hold) lowers heart rate and clears panic thoughts in 2 minutes.
When to use it
Waiting outside the exam hall or when you feel panic rising.
How to do it
- Sit comfortably and exhale fully.
- Breathe in 4 counts, hold 4, out 4, hold 4 — repeat 4 cycles.
- Focus only on counting, not on fear thoughts.
Common mistakes
- Hyperventilating fast shallow breaths.
- Telling yourself “don’t be nervous” without a physical reset.
- Skipping practice until exam day.
Your 1-minute action
Try one box-breathing cycle right now to remember the rhythm.