Supporting Children Through Exam Stress – From a Breath Coach & Mum
Supporting Children Through Exam Stress – From a Breath Coach & Mum
As a breath coach — and a mum to a daughter currently preparing for her GCSEs — I’m feeling this exam season just as much as many of you. Whether your child is facing SATs, GCSEs, or A-levels, it can feel like a pressure cooker of expectation, comparison, and overwhelm. As parents and carers, we want to support them in every way possible, but sometimes, the best thing we can offer is something surprisingly simple: their breath.
When used intentionally, the breath becomes a powerful, science-backed tool to manage anxiety, focus the mind, and return the body to calm — even in the most stressful situations like an exam hall.
Here are three breathing techniques I recommend as both a professional and a parent — tried and tested with teens and younger children alike.
1. Before the Exam: 2-1-4 Breathing – Grounding in the Moment
Perfect for: That jittery moment before walking into the exam room when nerves are running high.
How to practise:
Inhale through the nose for 2 seconds
Hold the breath gently for 1 second
Exhale through the nose for 4 seconds
Repeat for 1–2 minutes
Why it works: This pattern calms the fight-or-flight response by shifting the nervous system toward balance. The longer exhale signals safety to the body, helping pupils settle and sharpen their focus.
Tip: This breath can be used subtly while waiting outside the exam room — a quiet, powerful reset before they go in.
2. During the Exam: Box Breathing – Calm and Clear
Perfect for: When your child feels stuck on a question or their mind starts racing.
How to practise:
Inhale for 4 seconds
Hold for 4 seconds
Exhale for 4 seconds
Hold for 4 seconds
Repeat for 3–5 rounds
Why it works: This technique steadies the breath and quiets mental noise. It’s used by high performers from athletes to Navy SEALs to stay composed under pressure.
Tip: Encourage your child to trace an imaginary box on their desk with their finger to anchor the timing — it gives the mind a job and keeps them present.
3. After the Exam: 4-7-8 Breathing – Let It Go
Perfect for: That flood of emotion after the exam — especially if they feel it didn’t go well.
How to practise:
Inhale through the nose for 4 seconds
Hold for 7 seconds
Exhale slowly through the mouth for 8 seconds
Repeat for 4–6 rounds
Why it works: This breath deeply activates the parasympathetic nervous system (our rest-digest-heal mode) via the vagus nerve, calming body and mind. It helps process emotion, reduce cortisol (the stress hormone), and settle spiralling thoughts.
Tip: Try this together after school — it’s soothing for adults too!
The Science Behind the Calm
When stress hits, the brain activates the sympathetic nervous system — the part responsible for quick reactions and survival responses. Helpful in short bursts, but when it’s switched on for too long (as it can be during exam season), it drains focus and leaves the body feeling burnt out.
Intentional breathing works like a reset button. It nudges the body into parasympathetic mode, which regulates heart rate, digestion, and emotional stability — helping your child stay steady through the highs and lows.
A Final Thought (from one parent to another)
Watching your child navigate exams can be tough — we want to shield them from stress, but part of growth is learning how to move through it. Teaching them how to use their breath is a gift they’ll carry well beyond the school years. It gives them agency over their nervous system and shows them they are never powerless in a stressful moment.
If you'd like more support or guided audio versions of these techniques, pop over to my Instagram or reach out. I'm always happy to help you and your young ones breathe a little easier.
P.S. Change your breath, change your life.
With love,
Mel x (aka BreathGal)