Introduction
Picture this: It’s an exam day in math class, and you’ve just sat in your chair with your pencils out, ready for the test to begin. As you hear the swoosh of the paper being placed onto your desk by the teacher, you feel that thump in your chest begin to speed up. First a knock, though now it seems like it’s turned into a pound. While you studied for the test previously and thought you would be fine, the stress nevertheless begins to consume you, and you start to feel as if that pristine grade you studied so hard for might slip away. With the faint sound of the clock signaling that it’s time for the test to start, you flip your paper around, ready to begin what may be a horrific fifty minutes. Putting your name down was the easy part, but once you turn to that first question, you begin to feel frozen. It’s as if your mind had just stopped, with no rhyme or reason to provide why. You studied a lot beforehand? Why did this all happen? If you’ve experienced this, you are not alone. Testing anxiety affects a significant number of students in schools across the globe. In fact, it is estimated that 40-60% of students are negatively affected by testing anxiety. With that being said, there are ways in which we can help prevent this, and even improve our test scores. Sometimes, the answer to improved grades isn’t more studying, yet all that it is, is staying mindful.
How Mindfulness Can Improve Test Scores
Mindfulness can manifest itself in many ways, though the most important tactic for a decrease in testing anxiety as well as an increase in test scores revolves around implementing deep breathing strategies. These deep breathing strategies, such as meditation or a quick cycle of inhales and exhales, can help to anchor one’s attention as well as diminish their anxiety. This will lead the user to enter a flow state where their full focus is on the testing process, leading to a boost in scores. Forget about the timer on the wall or the sneezes from across the room, practicing these tactics will allow one to lock in fully on the test and get rid of distractions. A study published in the Journal of Applied Psychology states that individuals who practiced mindful meditation before a test demonstrated a 10% increase in their scores as well as a 30% decrease in testing anxiety in comparison to their peers who didn’t. When you truly think about this, a short breathing exercise could be the thing that separates you from the grade you are aiming for.
4-7-8 Breathing Technique
Circling in on a quick and effective breathing exercise in order to decrease anxiety before a test, one technique that I recommend is the 4-7-8 breathing method. This exercise involves breathing in for four seconds, holding the breath for seven seconds, and then slowly exhaling for eight seconds. Repeating this cycle a few times has been proven to reduce stress and anxiety, enhance focus and decision-making abilities, lower blood pressure, and promote a state of calm. These effects will help you calm down and focus on the test before you, which is a perfect recipe for testing success. While this is a popular method, there are many other exercises you can explore to find the one that works best for you. If you would like to browse our vast collection of visual breathing exercises, you can do so for free here.
Conclusion
In all, we are often so focused on the idea that the key to better test scores is simply more studying. While studying is important, too much of it can lead to burnout, which may actually result in lower performance. Therefore, the true secret to better test scores might not just be how much we study, but how well we prepare our minds beforehand.
Citations
A Student’s Perspective on Test Anxiety
The 4-7-8 Breathing Method: A Scientifically Proven Tool for Relaxation