Anxiety & nervousness during exams and interview.

Question

I feel nervous and anxiety before exams and interview and this reduces down my performance and responses. Is there any solution in yoga?

Answer 1

Whenever you feel that you are feeling nervous or anxiety either before exams or interview and are not able to cope with it, you try the breathing in the following way: Inhale for count from 1 to 4 and exhale for count from 1 to 8, i.e inhale : exhale in the ratio of 1:2. Exercise this breathing as per your convenience i.e. you do not need to breath in for 4 counts; you can even breath for 2-3 counts and maintain the ratio of 1:2, like if you inhale for 2 counts then you need to exhale for 4 counts. 

Do not force yourself to breath in the above way; breathe very peacefully maintaining the ratio and automatically it will reduce your tension activating your parasympathetic system. You can do this exercise for a 10-15 minutes or as per your convenience or capacity, you will feel easy after the exercise.

Similarly, there is another breathing called 4:7:8 as developed by Dr. Andrew Weil, who is celebrity doctor and the founder and director of the University of Arizona Center for Integrative Medicine.  The 4-7-8 Breathing Exercise is utterly simple, takes almost no time.  To use the 4-7-8 technique, focus on the following breathing pattern: 

(i) empty the lungs of air

(ii) breathe in quietly through the nose for 4 seconds

(iii) hold the breath for a count of 7 seconds

(iv) exhale forcefully through the mouth, pursing the lips and making a “whoosh” sound, for 8 seconds 

(v) Repeat the cycle up to 4 times. 

This is illustrated in one following you tube video of Dr. Weil

https://www.youtube.com/watch?v=p8fjYPC-k2k

If the anxiety has become your second nature, you should take the help of clinical counselling through mental health care centre.  The book 'Mindful Athelete - Secret to pure performance' may help you in coming to the present moment that helps to alleviate your stress and anxiety.

Answer 2

Relax Your Body

Remain loose and light. Eliminate stress. There is rarely need to be tense and hardheaded.  Many including exams / interview can be done successfully through calm reason and a soft voice.

Most physical movements should be loose, light, fluid, agile and flexible, rather than tense, hard, rigid or stiff.

Slow deep breathing will calm anxieties, lower your heart rate and allow for your concentration.

Massages, steam baths, saunas help the muscles to rest.

Make sure you get your rejuvenating 6-8 hours of sleep per night.

Act with Boldness

Everyone admires the bold, courageous and daring; no one honors the fainthearted, shy and timid. Timidity breeds doubt and hesitation that not only weakens but can be dangerous. The coward dies a thousand deaths.

Careful Planning

Lack of preparation is the preparation for failure. Careful planning is a must. Careful planning and practice build self-confidence and resolute spirit. The opposite would be constantly second-guessing and endless opinion seeking. Believe in yourself and the thoughtful decisions you make. Be Bold and take the planned step.

If adjustments are needed, adjust and if mistakes are committed, learn from them and try again.

Try above and you will get rid of anxiety and nervousness!

All the best for your career!

Answer 3

In my opinion, before exam practice few deep breaths through nose lying down on the floor like surrendering yourself in Savasana.Palms face the sky, fingers soft.Mentally chant I am in your hands.Taking mind off from exam rather focusing on Higher Power.May be chanting Om with slow, deep nose breath and exhale through nose deeper than inhale [not forcing but very gently] Focus on third eye, sit with bolster against wall if possible other option.Practice at home please.Stay loose and calm. Blessings

Answer 4

In addition to the breathing exercises as discussed in the earlier answers to this question, we should also focus on the main cause behind anxiety and nervousness during exams and interviews and that is lack of preparation and not being organized. Become organized and preparing well in advance will reduce the anxiety and nervousness during exams. If we are preparing just before exams/ nervousness, it will definitely cause nervousness because of non-stability of that short preparation and lack of enough practice.

Comments

Very true.We anticipate problems and that is how anxiety takes over in a negative way. Deep  breathing through nose, slowly and steady certainly helps if problem is not too severe.Advance relaxation certainly will help.Thanks

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Truly said, we also need to assure ourselve and trust the time that no matter now it appears difficult or non-acceptable, everything that happens is a lesson and is our welfare.