Exam stress and working with your nervous system

This week was hot. It was 34 degrees on Tuesday where I was, and I desperately needed a cooldown swim. I decided to head to Clevedon Beach.

This past week was half-term and the beach was packed when I arrived. Groups of teenagers were sprawled across the pebbles. Music blasting, barbecues going, friends laughing, and everyone making the most of the sunshine.

Then I noticed something in myself more than anything else. We’re right in the middle of exam season, and I realised I had an expectation sitting in the back of my mind. That exam season should feel like pressure made visible. That it should look like tension, focus or urgency. And yet, what I actually saw was very different: young people in their downtime. Resting, socialising, regulating.

And it made me curious...

Because most of exam stress doesn’t show up in public spaces like this, but instead it shows up in isolation, in sleep, in overthinking, and in how the nervous system carries load when no one is watching.

As a former science teacher and now Breath Science and Nervous System Coach and Consultant, I’ve written a short article on exam stress and how students can work with their nervous system during this period.

If you are a parent of a teen, or know a teen who needs to see this, please feel free to share it with them.

10 Tips for managing exam stress

Exam season can feel overwhelming. While some stress is normal, too much can make it harder to focus, learn, sleep and perform at your best.

Here are some practical ways to work with your brain and body during exam season.

1. Create routine and predictability

Have a revision schedule and work backwards from your exam dates. Allocate time to specific subjects and break revision down into manageable chunks. Review your plan each day and make adjustments where needed. Life happens, and flexibility is just as important as structure to ensure you stay on top of what needs revisiting.

Try to keep regular times for studying, eating and sleeping where possible.

The brain is constantly predicting what comes next. Having a plan reduces any uncertainty, which can lower stress and free up brain capacity reserved for learning.

2. Plan for downtime

Don't just plan revision, but schedule recovery and play too. Make time for activities that help you recharge, whether that's seeing friends, listening to music, spending time outside or doing something creative.

It’s all about having balance. Downtime helps prevent burnout and often improves focus when you return to studying.

Learning happens during periods of effort and recovery. Rest allows the brain to process information and restore attention.

3. Work with your natural rhythms

Many people naturally focus best in cycles of around 90 minutes. One approach is to work for 25 minutes and take a 5-minute break. Repeat this three times, then take a longer break of around 20-30 minutes.

Aim for two or three focused revision blocks per day, depending on your energy levels and other commitments.

Attention naturally rises and falls in cycles throughout the day, including ultradian rhythms of around 90 minutes. Working with these biological cycles can help maintain concentration and reduce mental fatigue.

4. Protect your sleep

Try to go to bed and wake up at roughly the same time each day.

Avoid late-night cramming where possible. It might feel productive in the moment, but sleep is one of the most important parts of learning.

Create a wind-down routine before bed and keep screens to a minimum once you're in bed.

Neuroscience: During sleep, the brain consolidates memories, strengthens learning and clears metabolic waste that builds up during the day.

5. The importance of movement

Try to get outside for a walk every day, ideally in natural daylight. If possible, avoid high-intensity exercise late in the evening as it may affect your ability to fall asleep.

Exercise increases blood flow to the brain, supports mood regulation and helps build sleep pressure, making sleep quality more efficient.

6. Digital detox

During times of revision, hide your phone out of sight and switch off notifications. It's so easy for a quick scroll to become an hour of distraction.

Try to avoid using your phone in bed and minimise any screen exposure before sleep.

Notifications and social media compete for attention. Blue light from screens can also delay the release of melatonin, the hormone that helps prepare the body for sleep.

7. Build a relaxation or recovery practice

A simple breathing practice before bed can help your body transition into sleep.

The N.G.S.E breathing technique is useful to help you down-regulate at any time of day, but can be particularly useful to do when feeling stressed, or before going to bed.

N – Nasal breathe, G – Gentle, S – Slow, E – expansive. Try breathing in for 4 seconds and out for 6 seconds. Try to use your whole torse to breathe all the way down. Breathing should feel relaxed, calm and quiet.

Slow breathing with a longer exhale stimulates the parasympathetic nervous system, helping shift the body out of a fight, flight, freeze sympathetic stress response.

If nasal breathing feels uncomfortable, you may want to extend your exhale by breathing out your mouth with pursed lips. The important thing is to do what feels right for you in your body, and not to force anything, or add any further stress by thinking “Am I doing this right?” Your body is already amazing at doing what it needs to.

8. Use the physiological sigh for immediate stress relief

If you are feeling overwhelmed right before an exam, you can try this:

1.     Take a deep breath in through your nose.

2.     Take a second short inhale on top. Hold for a second.

3.     Then slowly exhale through your mouth until your lungs feel empty. You may even wish to make a sound.

4.     Repeat once or twice.

This breathing pattern helps regulate carbon dioxide levels and can rapidly reduce feelings of stress and physiological arousal. But, should be used sparingly and only when feeling a real need.

9. Get morning light exposure when waking

Try to get outside within the first hour of waking, even if only for 5-10 minutes. Natural light helps signal to your body that it's time to be awake.

Morning light helps regulate your circadian (sleep) rhythm, supporting healthy cortisol timing during the day and better sleep at night.

10. Fuel your brain

Your brain needs a steady supply of energy to learn effectively. Focus on regular meals, protein, fibre and complex carbohydrates that provide sustained energy. Try not to rely on sugary snacks or energy drinks to get through revision. And, if you do have sugary foods, having them alongside or after a meal can help reduce large blood sugar spikes.

Large swings in blood sugar can affect energy, mood and concentration. Stable energy levels support attention and cognitive performance.

A note on alcohol

If you're old enough to drink, exam season is probably not the best time to be celebrating. You have plenty of times for this afterwards.

Alcohol can disrupt sleep quality and interfere with memory consolidation, both of which are important for learning and recall.

I’m curious…

Which of these feels easiest to try right now? And what are you already doing that actually helps during exam season?