Mindfulness for Exams

Before you read further, take a moment. Close your eyes and take one deep breath in through your nose… and out through your mouth. 

Notice how you feel now, even if it’s just a tiny shift. That’s mindfulness! And it can make all the difference during your exams. 

What is mindfulness? 

You’ve probably heard about mindfulness as a mainstream wellness trend. But in its simplest form, mindfulness is just being aware of the present moment. Not stuck in the past, not worrying about the future, just being with whatever is here and now. 

Sounds simple, right? But it’s a skill. Our minds love jumping between to-do lists and overthinking. Mindfulness helps us notice that and come back to what’s happening right now so we can live more fully and think with greater clarity. 

Why mindfulness helps during exams? 

You have probably heard of all about mindfulness but are more concerned about how it can specifically help you during your exams. Below I’ve listed only a few of the benefits that are related to exams: 

• Improves focus - Since mindfulness is a focus-based practice, it can help you concentrate better while revising. 

• Calms anxiety - It helps reduce overthinking and those anxious racing thoughts that creep in before an exam. 

• Boosts clarity - Stress clouds our thinking and affects the way our brain functions, mindfulness has been shown to alleviate this. 

• Reframes stress - You might even start seeing stress as something manageable, not overwhelming. 

• Supports recovery - Between exams, mindfulness helps your body shift from “fight or flight” mode into “rest and digest,” so you can get the most out of revising again. 

Quick practices to try 

Mindfulness one of those skills that is better learnt when you practice it. Here are two short and effective meditations that I have used: 

3-Minute Breathing Space 

• This short meditation moves your attention in three stages: first noticing what’s present, then focusing on your breath, then expanding your awareness to your whole body. It’s great for grounding yourself before an exam or study session. 

Body Scan Meditation 

• This involves slowly moving your attention through different parts of your body, noticing sensations. It can help reduce physical tension caused by stress, which is perfect after a long day of studying.  

Breathing techniques  

Your breath is one of the easiest tools to use and you always have it with you! Below I will list two different types of breathing practices you can do – active or passive breathing. I would suggest trying both and see how you feel. You may prefer one over the other, which is absolutely fine! 

Passive Breathing (1-minute practice) 

• Set a timer for one minute. Just sit and count your breaths. No need to change how you breathe—just notice each inhale and exhale. If your mind wanders, gently return to the breath. 

Active Breathing (4-7-8 method) 

• This method helps calm your nervous system by extending your exhale: Inhale through your nose for 4 seconds, then hold your breath for 7 seconds, then exhale through your mouth for 8 seconds. Try this a few times and notice how you feel.  

Mindful revising 

We’re often told to take breaks but when you’re in revision mode, it’s easy to ignore your body’s signals. You may be able to lock in and revise for a good 2 hours without losing any focus. Or maybe you might only be able to do short bursts of 20 minutes. The key is to listen to your body and learn what works best for you. If you’re staring at words and nothing’s going in, that’s probably a sign to take a break. 

Try this: every hour, step away for five minutes and go for a short mindful walk. Pick one thing to focus on – like your breath, or your feet as you walk. It helps to slow down your pace from your normal ‘rushing’ state. Try to notice what you can pick up with your senses, or how it feels to walk slowly. 

During the exam 

Right before you open the paper, pause. Take one deep breath. This one small moment of calm can ground you more than last-minute revision panic.  

Even during the exam, when you finish a section, try taking one conscious breath before moving on. These small pauses can clear your head and help you stay focused. 

After the exam 

When you finish your exam, don’t jump straight back into revision. Give your body and mind a chance to recover. Your body will likely be in that highly stressed ‘fight or flight’ state which may not be optimal for revising. Try a short breathing practice or body scan to bring your stress levels down before you start again. 

Consistency matters 

The benefits of mindfulness come with regular practice. If you want to get the most benefit for your exams, try to incorporate these practices daily. That could be just a few minutes each morning, or sometime during your revision schedule.  

Further Reading 

Good luck with your exams! If you're interested to learn more about mindfulness, here are a few great books: 

• Full Catastrophe Living – Jon Kabat-Zinn 

• Mindfulness: A Practical Guide to Finding Peace in a Frantic World – Mark Williams 

• The Power of Now – Eckhart Tolle