4-7-8 Breathing Technique
- Find a comfortable position – Sit or lie down with your back straight.
- Inhale deeply through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale slowly through your mouth for 8 seconds, making a soft “whoosh” sound.
- Repeat this cycle 4 times (or until you feel calmer).
💡 Why it works: This technique helps slow your heart rate, relax your nervous system, and reduce anxiety—perfect for nursing students dealing with stress! Try it before exams, clinicals, or whenever you need a reset. 😊 This is also a great way to start a study session and/or practice this breathing technique prior to a class/clinical starting or before an exam.
Grounding Exercise (5-4-3-2-1 Method)
- Identify 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
✅ Helps bring you into the present moment and reduce anxiety.
Journaling for Reflection
- Write down 3 things you’re grateful for.
- Reflect on what went well and what you learned.
- Set an intention for the next day.
✅ Encourages self-awareness and a positive mindset.