Overwhelmed by exams? This 2-minute trick can boost focus and calm
Coaching, smart time management, tutoring, and even performance-enhancing drugs are all suggested as solutions. However, mindful breathing is one of the simplest, oldest, and most effective methods that is still not used enough.
The study of breathing
Breathing is not just being alive; it's also a sign of how you're feeling. Our breath changes when we are anxious or stressed – our breathing often gets shorter and faster, which sends signals to the brain that we are in danger, and the body's fight-or-flight response starts.
On the other hand, slow and deep breathing tells the nervous system that everything is fine, which helps you relax, focus, and see things clearly.
Deep, rhythmic breathing directly stimulates the vagus nerve that controls how the body reacts to stress. This activation makes the parasympathetic nervous system work better, which makes you feel calm, lowers your heart rate, lowers your blood pressure, and calms your mind.
by Taboola
by Taboola
Sponsored Links
Sponsored Links
Promoted Links
Promoted Links
You May Like
Cara Membantu Orang Terkasih Menghadapi Limfoma
Limfoma
Pelajari
Undo
Mindful breathing is the switch that turns chaos into clarity. And it works in less than two minutes, is free, and is easy to get.
Why students need this right now
A survey of several Indian universities in 2024 found that almost 68% of students have high to very high levels of stress during exams. Academic stress, comparing yourself to others, being afraid of failing, and family expectations are some of the main causes. Stress makes it harder to remember things, solve problems, and stay emotionally strong, though.
Mindful breathing every day, especially when you're studying, helps avoid problems and fix them.
What does it mean to breathe mindfully?
Mindful breathing means paying full attention to your breath without changing it at first. It keeps your mind in the present, breaking the cycle of stress and overthinking. You don't need any special equipment or knowledge to do this. You can do it with your eyes open or closed, standing or sitting.
Try this simple exercise:
The 2-minute breath awareness practice:
Sit up straight and relax your shoulders.
Shut your eyes or look down softly.
Focus on your breathing. Just watch the air come in through your nose, fill your lungs, and then leave.
Don't try to change it; just watch the breath.
If thoughts come up (they will), just go back to your breath.
Do this for 2 to 5 minutes.
Doing this 3–4 times a day, like before and after studying or before an exam, can make a big difference.
Breathing gives your brain a boost
Mindfulness breathing increases activity in the prefrontal cortex that controls reasoning, decision-making, and focus.
It also calms down the amygdala, which controls fear and anxiety.
A study published in Frontiers in Human Neuroscience found that college students who practised mindful breathing for just 10 minutes a day had much better working memory and lower levels of cortisol (the stress hormone) during tests.
In India, where ancient yogic traditions have known for a long time how powerful pranayama (controlled breathing) is, this knowledge fits perfectly with what scientists around the world are learning about the brain.
A habit that must be cultured
Breathing to your school & home life:
Before you start studying, take three minutes to breathe mindfully to calm your mind and improve your focus.
Take short breaks to breathe and let go of stress. This will help you refocus your attention.
Before the test, take slow, deep breaths in the exam room to calm your nerves.
While reading questions, take a conscious breath before answering. This short break helps you remember things and make better choices.
After studying, take some time to relax and be aware of your breath to help your brain process what you've learnt.
Schools and colleges should have places where students can relax and practice mindfulness.
In conclusion, breath is the bridge.
Mindful breathing is being aware and doing more. With just a few deep breaths, you can turn stress into calm, anxiety into focus, and performance pressure into calmness.
Saying: "When the breath wanders, the mind is unsteady." The mind and breath are proportionate.
Dr. Saamdu Chetri, Prof. Mentor/Director, Shoolini University, Bajhol, Solan
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Time of India
39 minutes ago
- Time of India
Baby girl grows 'micropenis' from lying on dad's bare chest; Experts issue serious health warning about parents' medications
This one's as bizarre as it goes. In a startling turn of events, a baby girl developed masculinized genital changes after extensive skin‑to‑skin contact with her father, who had applied testosterone gel. The odd case occurred in Sweden, where half a dozen similar cases have happened. This 'disturbing' incident, widely reported as the girl growing a 'micropenis,' has been garnering a lot of attention, both from the medical community as well as from the common people. Let's take a detailed look at what happened and how. What happened (and how)? A baby girl in Sweden grew an additional member after cuddling with her dad as a newborn. But turns out, this is not the first time this has happened. Swedish pediatric endocrinologists documented a case of a 10‑month‑old female infant whose father had been using testosterone gel to treat low libido (a hormone gel, often prescribed to men suffering from low energy or sex drive, sometimes referred to as the 'manopause'). During routine skin‑to‑skin contact, the infant was repeatedly placed on her father's bare chest. This exposure led to her clitoris lengthening and labia fusing into a scrotum‑like shape, now popularized as a 'micropenis.' by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like An engineer reveals: One simple trick to get internet without a subscription Techno Mag Learn More Undo As per Professor Jovanna Dahlgren, a paediatric endocrinology expert who works at the Sahlgrenska University Hospital in Gothenburg, she's seen parents become 'completely desperate' when they've realized what has actually happened – highlighting the hormonal potency and real danger of secondary exposure around children. The baby's worried parents took her to the doctors when she was 10 months old. Following medical evaluation, blood tests revealed abnormally high testosterone levels in the infant. Once the father ceased exposing her skin to the hormone gel, clinical signs began reversing. Is it… a micropenis? Although the incident has gone viral, being sensationalized as the girl child growing a 'micropenis', the term – in fact – is incorrect, as it only applies to underdeveloped male genitalia. Micropenis, as per studies , is a condition strictly defined in male infants as a stretched penile length more than 2.5 standard deviations below the average – around less than 0.75 inches in newborns. It is typically congenital and linked to hormone deficiencies or genetic syndromes; it does not develop de novo in girls from external testosterone sharing. Understanding micropenis: Causes and treatment Micropenis, which affects approximately 1.5 in 10,000 male births, is usually caused by fetal testosterone deficiency from hormonal or genetic disruptions like hypogonadotropic hypogonadism or Kallmann syndrome. The diagnostic threshold and clinical implications are well‑defined: these boys may require early testosterone therapy to encourage penile growth, ideally within infancy, to improve outcomes. Treatment protocols often involve a carefully monitored short course of testosterone gel or injections. Success varies depending on underlying causes and timing, and psychological support is often vital to address coping and body image concerns during adolescence and adulthood. What happened to the girl then? In terms of the baby girl, she had been repeatedly laid on her father's bare chest so that she could have some skin-to-skin contact with her dad – which is considered a key part of the bonding stage for new parents, who are encouraged to hold their infants against their naked skin. According to the NHS, this allows newborns to 'hear the comforting sound of your heartbeat and voice, which will help calm and relax them'. It also helps regulate your baby's temperature, breathing, and heart rate, as well as build up your baby's immunity to infections. However, the little girl's father had been using a testosterone gel product, which is an artificial version of the male hormone – and that became the bane for the baby girl. After applying the hormone gel, Mayo Clinic explains that fellas should 'allow the skin to air-dry, then cover with clothing to prevent others from coming in contact with the medication on your skin'. But it seems this father missed the memo on this, as he unknowingly laid his little girl down on his chest without realizing he was exposing her to the hormone. However, what happened in Sweden, as per doctors, wasn't an isolated event; according to Professor Jovanna Dahlgren, there have been half a dozen incidents of its kind that she herself is aware of. Speaking to Swedish newspaper Göteborgs-Posten, she urged parents to be more aware of the risks hormone treatments can pose to children. According to MailOnline, the paediatric endocrinology expert said, "I don't think people always understand how potent these treatments are. The parents become completely desperate when they understand what has happened." She also revealed, in another case, a 10-year-old boy developed breasts after being exposed to oestrogen cream his mother was using. Risks of hormone exposure and child health This strange Swedish case shed light on a different hazard: secondary exposure. Testosterone gel, commonly prescribed to men for late‑onset hypogonadism, is absorbed through the skin and remains potent enough to affect a rare condition, causes delayed puberty and small testes, according to the NHS. Studies estimate that just 2–6% of men suffer from late-onset hypogonadism. Dr Channa Jayasena, an endocrinologist at Imperial College London, previously told Sun Health that the NHS is seeing more men who have either started testosterone illegally or have been put on it by private clinics. He said, "Most of these men should never have been on testosterone in the first place", explaining that taking testosterone unnecessarily can increase the risk of blood clots, high blood pressure, and cholesterol. For these men, as per Dr Jayasena, using testosterone is like "putting a plaster over a cut." He added, "It'll mask the symptoms, but in reality, you're still unwell." However, after applying the hormone gel, when adults fail to wash their hands, cover application sites, or avoid contact for hours, children can absorb enough hormone to cause physical changes, even virilization or early puberty. Experts warn users must apply gel to specified areas (shoulders, arms, abdomen), air‑dry before dressing, wash hands thoroughly, and cover treated regions once dry. Health authorities strongly recommend the avoidance of skin‑to‑skin contact with infants or children for the first few hours after application. Obesity surgery offers teen a 'new life'
Time of India
39 minutes ago
- Time of India
Curry leaves and coconut oil combo is the secret for shiny, smooth, and healthy hair
Curry leaves and coconut oil are a perfect combo for hair growth. It is a powerful tool that can help to promote hair growth, reduce hair fall, and add shine and smoothness to your locks. Rich in antioxidants and nutrients, curry leaves nourish hair follicles, while coconut oil moisturises and protects the scalp. By incorporating these two ingredients into your hair care routine, you can say goodbye to hair woes and hello to healthier, thicker, and stronger hair. This ancient remedy has been used in Indian households for generations to promote hair health, and its effectiveness has been passed down through the years, making it a trusted solution for hair damage. The power of curry leaves for hair Curry leaves are rich in antioxidants, vitamins, and minerals that nourish hair follicles and promote growth. They contain compounds that help to strengthen hair roots, reducing breakage and hair fall. Curry leaves also have anti-inflammatory properties that can help soothe the scalp and reduce irritation. The benefits of coconut oil for hair Coconut oil is a rich source of nutrients that help nourish and moisturise the hair and scalp. It contains fatty acids that can help to hydrate the hair shaft, leaving it soft and silky. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like An engineer reveals: One simple trick to get internet without a subscription Techno Mag Learn More Undo Coconut oil also has antifungal and antibacterial properties that can help to protect the scalp from infections and promote a healthy environment for hair growth. The benefits of using curry leaves and coconut oil together Promotes hair growth: Curry leaves stimulate hair follicles, while coconut oil nourishes and moisturises the scalp, creating a perfect environment for hair growth Reduces hair fall: The antioxidants and nutrients in curry leaves strengthen hair roots, reducing breakage and hair fall. Fights dandruff and dryness: Coconut oil's antifungal properties and curry leaves' antioxidants help soothe the scalp, reducing dandruff and dryness. Delays greying: Curry leaves are believed to preserve natural pigmentation, delaying premature greying. Adds shine and smoothness: The combination of curry leaves and coconut oil leaves your hair looking healthier, shinier, and smoother How to use the mix of curry leaves and coconut oil 1. Warm the oil slightly before use. 2. Massage it gently into your scalp using circular motions. 3. Leave it on for at least 30-45 minutes or overnight for deeper conditioning. 4. Wash it off with a gentle, sulphate-free shampoo. Also read | Struggling with weak nails? Know how to get strong, healthy nails naturally without spending a fortune
India.com
41 minutes ago
- India.com
Samosas, Jalebis Join Cigarettes On Health Alert List - Govt To Launch Food Warning Campaign
India's beloved street foods like samosas, jalebis, gulab jamuns, and vada pavs may soon share the spotlight with cigarettes, not in taste, but in health warnings. In a first-of-its-kind move, the Ministry of Health has ordered central government institutions, including AIIMS Nagpur, to install eye-catching "Oil and Sugar Boards" that expose the hidden fat and sugar content in everyday Indian snacks. These vivid, educational posters will soon be mandatory in cafeterias and common areas of public institutions, quietly but firmly reminding people of the dangers of excessive sugar and trans fat consumption. Think of it as the beginning of cigarette-style food labeling. The effort isn't to ban food, but to inform. A laddoo containing five teaspoons of sugar? A gulab jamun nearly the same? The government wants you to know, before you grab that second helping. 'Sugar and trans fats are the new tobacco,' says Amar Amale of the Cardiological Society of India. 'People deserve to know what they're putting into their bodies.' Obesity Crisis at the Doorstep India is staring down a major health crisis. Projections suggest over 44.9 crore Indians could be overweight or obese by 2050, placing the nation second only to the United States in the obesity index. With one in five urban adults already overweight and a surge in childhood obesity due to poor diets and inactivity, the situation is dire. These new visual nudges in Nagpur and beyond are part of the larger war on non-communicable diseases like diabetes, hypertension, and cardiovascular disease, all of which are increasingly tied to India's love affair with oily, sugary treats. Not a Ban, But a Wake-Up Call Government sources clarify that this isn't a crackdown on traditional food. The initiative is part of a broader public awareness movement that ties into Prime Minister Modi's 'Fit India' campaign, which promotes healthier food choices and encourages a 10% cut in oil consumption. These signboards are intended to be bold yet non-intrusive, nudging Indians toward wiser eating habits. Picture this: you're eyeing a crispy pakora or a sugary jalebi, and next to it, a sign gently says, 'Eat wisely. Your future self will thank you.' Because while traditions are sacred, your health is, too.
