3-Minute Calm: Settle in for the Exam

Need something simple to do in the exam room that actually works? This is a tiny routine you can remember and use right before the paper starts. No drama, no long breathing charts - just three minutes to steady your body and focus your mind.

How to do it — 3 minutes

1. 30 sec — Plant & posture

   • Sit with both feet on the floor. Drop your shoulders. Put your hands where they won’t fidget (on the desk or your lap).

   • Say quietly to yourself: “I’m here.”

2. 90 sec — Calm breath (4-4-6)

   • Inhale for 4 counts. Hold for 4. Exhale for 6.

   • Repeat three times (about 90 seconds). Keep it soft and steady — don’t force it. Feel your belly rise and fall.

3. 60 sec — Quick scan & cue

   • Look at the paper or your desk and notice one small detail (a logo, your pen). This tiny focus stops worry loops starting.

   • Pick a one-word cue you’ll use if panic pops up (e.g., “Focus,” “Slow,” “Start”). Repeat it once or twice.

   • Take one slow, long exhale and relax your jaw.

Why this works (short version)

• Posture + planted feet tells your body it’s safe and ready.

• Slow breathing calms the nervous system and sharpens thinking.

• One-word cues are mental anchors — they interrupt panic and bring you back to the task.

Quick pro tips

• Keep your mouth closed and breathe through your nose if you can.

• Put your hand on your belly during breathing so you can feel the breath.

• If you feel lightheaded, slow the counts or breathe normally until it passes.

Safety note: If you have asthma or heart issues, use gentler breathing or check with a healthcare pro first.

In the Room — quick checklist

✅ Feet on the floor

✅ Shoulders down, jaw relaxed

✅ One slow 4-4-6 breathing set done

✅ One-word cue chosen (e.g., “Focus”)

✅ Pen ready, watch/clock visible

3️⃣ Three minutes. 😌 One calm. 💪🏾Go do your best.