Pre-exam stress - how to help your brain with studying

Final exams and university exams - brain under pressure

The exam period is one of the most stressful times in young people's lives. Pre-exam stress, university sessions, and final exams can lead to problems with concentration, memory, and sleep quality - exactly what we need for effective studying.

How does stress affect learning?

### Negative effects of stress:

Impaired memory - cortisol damages the hippocampus responsible for memory

Difficulty concentrating - brain in "fight or flight" mode cannot focus

Sleep problems - without good sleep, memory doesn't consolidate properly

Anxiety and panic - mental block during exams despite good preparation

### The vicious cycle of stress

The more we stress, the worse we learn -> worse learning increases stress -> more stress -> even worse learning...

Exam stress reduction techniques

### Breathing techniques

A simple breathing exercise can immediately lower cortisol levels:

4-7-8 breath: inhale 4 sec, hold 7 sec, exhale 8 sec

Diaphragmatic breathing: 5-10 minutes of deep belly breathing

Coherent breathing: 6 breaths per minute

### Mindfulness and meditation

Even 10 minutes daily improves concentration

Apps like Headspace or Calm can help

Regular practice reduces stress reactivity

### Physical activity

30 minutes of movement daily improves cognitive functions

Especially effective before study sessions

Walking, running, yoga - whatever you enjoy

Neurofeedback before exams

### Why does neurofeedback work?

Neurofeedback trains the brain for optimal functioning under pressure:

Strengthening beta waves - better concentration and focus

Alpha wave regulation - calm alertness, anxiety reduction

Hemispheric balance - more efficient information processing

### When to start training?

For optimal effects before exams:

6-8 weeks before - full training cycle

3-4 weeks before - intensive, accelerated program

Even 2 weeks - basic effects still possible

### Effects confirmed by research

Studies on students show:

15-25% improvement in test scores after neurofeedback

Significant reduction in pre-exam anxiety

Better sleep quality during exam period

HRV biofeedback - stress control

Heart rate variability (HRV) training is a fast method of mastering stress response:

Immediate effects - visible after the first session

Skill transfer - techniques can be used during exams

Improved sleep quality - key for memory consolidation

Optimal pre-exam plan

### 6 weeks before

Start neurofeedback (2-3x weekly)

Introduce regular sleep routine

Begin daily breathing exercises

### 3 weeks before

Continue neurofeedback

Add HRV training

Intensive studying in blocks with breaks

### Week before

Reduce study intensity

Focus on reviews, not new material

Take care of sleep (8h!)

Daily relaxation techniques

### Day before

Light review in the morning

Walk or light exercise

Early meal and early bed

Prepare everything for tomorrow

"Stress-free Exams" program at Biosync

We offer a special package for high school and university students:

1. **QEEG examination** - brain activity pattern assessment

2. **Exam protocol** - beta/SMR training for concentration

3. **HRV training** - stress response control

4. **Techniques for use during exams** - practical tools

Your brain is your tool

Remember: the brain is a tool that can be optimized. You don't have to suffer from exam stress - there are proven methods that will help you unlock your full potential. Take care of your brain, and it will take care of your results.