3-Breath Method of Relaxation

Developed by Dr. Jane Hurst, Gallaudet University Department of Philosophy and Religion

Stress and Anxiety

Taking tests often causes stress and anxiety. External stress (like tests) can cause your body to produce adrenaline.  Adrenaline has the following effects on your body:

  • more sugar is released into your system for quick energy and strength
  • less blood goes to your skin and some of your organs
  • nausea or diarrhea can occur
  • sitting still or concentrating may be difficult

If you are preparing to take a test and are feeling stressed out, try the following method of stress-reduction.

The 3-Breath Method of Relaxation Breathing

  • Get in a comfortable position, spine straight, feet flat on the floor. Close your eyes.
  • Concentrate on your body, and notice where there is tension, discomfort or stress.
  • Take a deep breath, visualize all your stress, then breathe out.  While breathing out, visualize all the stress leaving your body
  • Repeat these steps at least three times.

You can also try it with a different focus for each breath. For example:

  • Breath 1: The Past
  • Breath 2: The Present
  • Breath 3: The Future

Let go of worries in these areas with each breath. You should feel more relaxed and able to concentrate when you finish this exercise.