Beat exam stress with yoga: Try breathing exercises, Mountain pose, others to stay calm

Benefits of yoga: Long hours of studying can cause muscle strain and poor posture. Yoga helps alleviate back pain, neck stiffness, and eye strain, all of which can negatively affect focus and performance

Exams can often bring home uninvited guests; stress, anxiety, and exhaustion, all of which affect both the mind and body. The pressure of performing well can overwhelm you, making it difficult to stay calm and focused. However, there is a powerful, ancient tool that can help manage exam stress and improve your well-being: yoga.

According to Dr Narendra K Shetty, stress is a natural reaction of the body to demanding situations, and exams are a classic example. “The hypothalamus, pituitary gland, and adrenal glands (collectively known as the HPA axis) regulate how we respond to stress. During exams, the body experiences a surge in stress hormones, leading to various mental and physical symptoms,” he says.

Exam stress, explains Dr Shetty, manifests in three main forms:

Mental stress: Worries about outcomes, fear of failure, and self-doubt can create a constant loop of overthinking.

Physical symptoms: The pressure often leads to headaches, back pain, eye strain, and trouble sleeping.

Also read | 10 Effective Tips to Manage Exam Stress and Anxiety

Emotional distress: Feelings of anxiety, irritability, and emotional overwhelm are common during exam periods.

Dr Shetty suggest strategies and techniques how yoga may help manage exam stress:

Reduces stress and anxiety: Yoga activates the parasympathetic nervous system, which helps the body relax and counteracts the stress response. Techniques like deep breathing (pranayama) and meditation can calm the mind, reducing anxiety and stress levels.

He recommends practicing Nadi Shuddhi Pranayama (alternate nostril breathing) as it helps balance the nervous system and quiet the mind.

Improves concentration and focus: Consistent yoga practice increases mental clarity, helping students stay focused for longer periods. Certain poses, such as the Tree pose (Vrikshasana), improve balance and concentration. "When you focus on holding a yoga pose, it brings your attention to the present moment, thus improving concentration," Dr Shetty says.

Boosts memory: Yoga’s effect on blood circulation and oxygen flow to the brain is key to improving memory retention and recall. “Tadasana (Mountain pose) and Vrikshasana (Tree pose) promote cognitive function and memory,” he says.

Also read | 12 best yoga poses to keep brain sharp, body healthy: From cat-cow to tree pose and more

Promotes better sleep: The deep relaxation provided by yoga techniques helps improve sleep quality, which is essential for memory consolidation and peak performance during exams. “Relaxing poses like Balasana (Child’s pose) and pranayama techniques help calm the nervous system and promote restful sleep,” shares Dr Shetty.

Relieves physical discomfort: Long hours of studying can cause muscle strain and poor posture. Yoga helps alleviate back pain, neck stiffness, and eye strain, all of which can negatively affect focus and performance. He suggests practising Cat-cow pose (Marjaryasana-Bitilasana) relieves tension in the spine, while Downward dog(Adho Mukha Svanasana) improves posture and circulation.

Yoga techniques for managing exam stress:

Breathing exercises:

Nadi Shuddhi Pranayama: Alternate nostril breathing clears blockages in the body’s energy channels, calming the mind and balancing emotions.

Ujjayi Pranayama: The victorious breath helps regulate breath rate and improves focus.

Meditation: Taking time out to meditate can center the mind and improve focus. Regular meditation helps in reducing mental chatter and increasing mental clarity. “Just 5 to 10 minutes of mindfulness meditation before studying can clear mental fog and improve concentration,” suggests Dr Shetty.

Also read | 8 best yoga poses to include in your daily routine

Yoga poses:

Tadasana (Mountain pose): This fundamental standing posture helps improve posture and body alignment, allowing for better circulation and respiratory function. By standing tall with awareness of your body, Tadasana activates the core muscles and promotes spinal alignment, helping to reduce physical discomfort from prolonged sitting during study sessions.

Vrikshasana (Tree pose): This balancing posture improves concentration and stability, which can be especially helpful during long study sessions. By focusing on maintaining balance, Vrikshasana activates the parasympathetic nervous system, reducing stress and anxiety levels.

Garudasana (Eagle pose): Garudasana promotes mental sharpness and focus while also improving joint flexibility. This pose requires coordination and concentration, which helps clear the mind and reduce  distractions. It stretches the arms, shoulders, and legs, reducing physical stress, while also calming the nervous system.

Balasana (Child's pose): This posture provides much-needed relaxation and stress relief, offering a mental break during intense study sessions. Balasana gently stretches the lower back, hips, and thighs, releasing tension and calming the body. It activates the parasympathetic nervous system, promoting a deep sense of relaxation and grounding.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.