Guest Writer: Cathy Charles, Founder of Rewyre_U
When preparing for the ACT, SAT, PSAT, AP exams, HSPT, ISEE, GRE, or any high-stakes test, most students focus on studying content, learning strategies, and taking practice tests. Those things matter. But there is another critical part of preparation that often gets overlooked: training your nervous system.
"Just breathe." Three words that almost every student has heard before a big test. And yet, when you're staring at a timer, feeling nervous, and trying to remember everything you've studied, those words often feel completely useless. Not because breathing doesn't work. Because breathing is a skill—and skills require practice.
🎙️Listen to these conversations on How Stress Affects Test Performance and How To Breathe During Stressful Academic Situations on the Tests and the Rest podcast.
The Hidden Challenge of Test Day
Many students assume that poor performance on a test means they didn't study enough. Sometimes that's true. But often, students know far more than they're able to demonstrate under pressure. Think about a time when you knew an answer but couldn't recall it in the moment. Then, an hour later, the answer suddenly came to you. Your knowledge didn't disappear. Stress simply interfered with your ability to access it.
When we experience anxiety, our bodies activate the sympathetic nervous system—commonly known as the "fight, flight, or freeze" response. This response was designed to protect us from danger. Unfortunately, our brains don't always distinguish between a charging bear and a college admissions exam. As a result, students may experience:
- Increased heart rate
- Sweaty palms
- Rapid breathing
- Racing thoughts
- Difficulty concentrating
- Mental blanking
- Poor decision-making
- Fatigue and loss of focus
These reactions are completely normal. However, they can make it much harder to perform at your true ability level. The good news is that the nervous system can be trained, just like any other skill.
Why Yoga and Mindfulness Matter for Students
Many people associate yoga with flexibility or fitness. While those benefits are valuable, yoga's greatest advantage for students may be its ability to teach self-regulation. Yoga combines movement, breathing, and body awareness. Together, these practices help students become more aware of physical tension and emotional stress before those feelings become overwhelming. Research has shown that mindfulness practices can improve concentration, emotional regulation, and stress management. For students preparing for high-pressure exams, these skills can be just as important as memorizing formulas or vocabulary words. The goal is not to eliminate stress entirely. A certain amount of stress can actually enhance performance. The goal is to keep stress within a productive range where students remain alert, focused, and confident rather than overwhelmed.
Warrior Breathing: A Simple Tool for Focus and Control
One of the easiest and most effective breathing techniques students can learn is what we call Warrior Breathing.
How to Practice Warrior Breathing
- Sit or stand comfortably.
- Seal your lips.
- Breathe slowly through your nose.
- Inhale through your nose.
- Exhale through your nose.
- Focus your attention on the sensation of breathing.
That's it. The simplicity is what makes it powerful. Nasal breathing naturally slows the breath and activates the parasympathetic nervous system—the body's "rest and digest" system. This helps counteract the physical symptoms of anxiety and allows the brain to devote more energy to thinking and problem-solving.
When to Use Warrior Breathing
Practice Warrior Breathing:
- Before beginning homework
- Before study sessions
- During practice tests
- Before athletic competitions
- Prior to presentations or performances
- While waiting for a test to begin
- During breaks between test sections
The goal is not to wait until you're anxious. The goal is to make the technique so familiar that it becomes automatic when you need it most.
Body Scanning: Recognizing and Releasing Tension
Many students carry tension throughout the day without realizing it. Stress often shows up physically before we become aware of it mentally. You might notice:
- A clenched jaw
- Tight shoulders
- Stiff neck muscles
- Tension in your hands
- Shallow breathing
- Tightness in your stomach
When these physical signs accumulate, concentration becomes more difficult and fatigue increases. A Body Scan helps students identify tension and intentionally release it.
How to Practice a Body Scan
Starting at the top of your head, slowly move your attention through your body. Notice areas of tightness without judgment. For each area:
- Inhale slowly through your nose.
- Gently tighten the muscles in that area.
- Exhale through your nose.
- Release the tension completely.
Move through:
- Forehead
- Eyes
- Jaw
- Neck
- Shoulders
- Arms and hands
- Chest
- Stomach
- Hips
- Legs
- Feet and toes
This process often takes only a few minutes but can dramatically improve awareness and relaxation. Students frequently discover tension they didn't even realize they were carrying.
Creating a Pre-Test Routine
Professional athletes, musicians, and performers rarely enter important events without a routine. Students should approach testing the same way. A simple pre-test routine might include:
The Night Before
- Stop studying at a reasonable hour.
- Prepare testing materials.
- Eat a healthy dinner.
- Limit screen time before bed.
- Practice five minutes of Warrior Breathing.
- Get adequate sleep.
The Morning of the Test
- Eat breakfast.
- Arrive early.
- Avoid discussing difficult questions with other students.
- Complete two to three minutes of Warrior Breathing.
- Perform a quick Body Scan.
During the Test
If anxiety starts to rise:
- Take a slow breath through your nose.
- Relax your shoulders.
- Unclench your jaw.
- Refocus on the next question rather than the overall score.
The objective is not perfection. The objective is to return your attention to the task in front of you.
Confidence Comes From Preparation—Including Mental Preparation
Students often think confidence means never feeling nervous. In reality, even the most prepared students experience anxiety before important tests. Confidence is not the absence of nerves. Confidence is knowing that you have prepared yourself academically, physically, and mentally to handle whatever happens. Every practice test builds academic confidence. Every study session strengthens knowledge. And every breathing exercise, yoga practice, or mindfulness session strengthens the ability to stay calm under pressure. Together, these skills create a powerful foundation for success.
Practice Before You Need It
There are many breathing exercises, mindfulness strategies, and stress-management techniques available. The key is not finding the perfect method. The key is consistency. Over the years, students preparing for the ACT, SAT, AP exams, and other standardized tests have found Warrior Breathing and Body Scanning to be two of the simplest and most effective tools for managing test-day stress. They require no special equipment. They can be practiced anywhere. And they can make a meaningful difference when the stakes feel high.
Just as you train your brain through content review, practice questions, and test-taking strategies, you can train your nervous system through intentional breathing and awareness. Don't wait until test day to discover what helps you stay calm under pressure. Practice now. Because confidence isn't just knowing the material. Confidence is trusting that when the moment arrives, you have the tools to access what you already know.
Want to learn how to breathe better for tests and life? Reach out to Cathy Charles, Founder of Rewyre_U