7 Breathing and Relaxation Techniques to Ease the Nerves Before the 11 Plus Exam

The 11 Plus exam is a significant milestone for many children, and it’s natural for nerves to kick in, whether during study sessions or on the day of the exam. Managing stress is crucial not only for performance but also for overall well-being.

Below, we explore several breathing and relaxation techniques that can be practised to help ease nerves and promote calmness, both during preparation and in the exam room.

Deep Breathing

Deep breathing is one of the simplest yet most effective techniques to calm the mind and body. When you’re feeling anxious, your breathing tends to become shallow, which can exacerbate feelings of stress.

To counter this, try deep breathing. Sit comfortably with your back straight, close your eyes, and slowly inhale through your nose, allowing your abdomen to rise as you fill your lungs with air. Hold your breath for a few seconds, then slowly exhale through your mouth, letting your abdomen fall.

This technique can be repeated several times until you feel a sense of calmness. Deep breathing helps to lower the heart rate and reduce tension, making it particularly useful before or during the exam.

Box Breathing

Box breathing, also known as square breathing, is another effective technique for managing anxiety. This method involves breathing in a rhythmic pattern, which can help regulate the nervous system and promote relaxation.

To practise box breathing, start by inhaling slowly through your nose for a count of four. Hold the breath for another count of four, then exhale slowly through your mouth for four counts. Finally, hold your breath again for four counts before starting the cycle over. Imagine tracing the four sides of a square as you complete each step, which can aid in keeping your mind focused and away from stressful thoughts.

This technique is particularly helpful when you need a quick reset during a challenging study session or while waiting for the exam to begin.

Progressive Muscle Relaxation

Progressive muscle relaxation is a technique that involves tensing and then relaxing different muscle groups in the body, which can help to release physical tension and reduce anxiety. To practise this technique, find a quiet place to sit or lie down.

Start by tensing the muscles in your toes, holding the tension for a few seconds, and then slowly releasing it. Gradually work your way up the body, tensing and relaxing each muscle group—legs, abdomen, chest, arms, shoulders, and finally, the face.

As you focus on the sensations of tension and relaxation, your mind will naturally begin to let go of stress, leaving you feeling more at ease. Progressive muscle relaxation is particularly beneficial when you’re feeling physically tense or overwhelmed.

Visualisation

Visualisation is a mental technique that can help calm the mind by focusing on positive imagery. When nerves are running high, it can be helpful to close your eyes and imagine yourself in a peaceful, relaxing place. This could be a beach, a forest, or any other setting that you find calming.

As you visualise this place, imagine all the details—the sounds, the smells, the temperature—allowing your mind to fully immerse itself in the scene. Visualisation can be particularly powerful when combined with deep breathing, as it helps to distract the mind from anxious thoughts and create a sense of tranquillity.

This technique can be practised during study breaks or even in the exam room if you need a moment to centre yourself.

Mindful Breathing

Mindful breathing is a technique that involves focusing your attention on the breath, bringing awareness to each inhale and exhale. This practice can help to anchor your mind in the present moment, reducing the tendency to ruminate on worries about the exam.

To practise mindful breathing, sit comfortably and close your eyes. Begin by simply noticing your breath—observe how it feels as the air enters and leaves your body. If your mind begins to wander, gently bring your focus back to your breath without judgment. Over time, mindful breathing can help to train your mind to remain calm and centred, even in stressful situations.

This technique is especially useful when you feel your thoughts spiralling or when you need to regain focus during the exam.

Body Scan Meditation

Body scan meditation is a relaxation technique that involves paying close attention to the sensations in your body, helping you to release tension and calm the mind. To practise a body scan, start by sitting or lying down in a comfortable position.

Close your eyes and take a few deep breaths to relax. Begin by focusing on your toes, noticing any sensations of tension or discomfort. Slowly work your way up through your body, paying attention to each part—feet, legs, hips, abdomen, chest, arms, neck, and head. As you move through each area, imagine releasing any tension you find, allowing that part of your body to relax fully.

Body scan meditation can help you become more aware of physical sensations and learn to release tension, making it a valuable tool for managing pre-exam nerves.

Guided Relaxation

Guided relaxation involves listening to a recording or following along with a guide who leads you through a series of calming exercises, such as deep breathing, visualisation, or progressive muscle relaxation. This technique is particularly useful if you find it challenging to relax on your own, as the guidance can help to keep your mind focused and on track.

There are many guided relaxation resources available online, including apps and videos designed specifically for students.

By setting aside a few minutes each day to practise guided relaxation, you can build a habit of calming your mind and body, which will be particularly beneficial as the exam approaches.

Summary

Preparing for the 11 Plus exam can be a stressful experience, but incorporating these breathing and relaxation techniques into your routine can help you manage anxiety and perform at your best.

Whether you choose deep breathing, box breathing, progressive muscle relaxation, visualisation, mindful breathing, body scan meditation, or guided relaxation, each technique offers a unique way to calm your nerves and maintain focus.

By practising these techniques regularly, you can approach the exam with a sense of calm confidence, ready to showcase your abilities.