Yoga Techniques to Calm Pre-Interview or Exam Jitters

Feeling anxious before a job interview or an important exam is a common experience. The restlessness and nervous energy associated with such situations can be overwhelming. Fortunately, incorporating specific yoga asanas and breathing techniques into your routine can help alleviate stress and improve focus.

When facing performance anxiety, your body often enters a fight-or-flight response. This state can lead to physical symptoms like an increased heart rate, shallow breathing, and muscle tension. Yoga provides an effective remedy by promoting relaxation and mitigating the physiological effects of stress.

Below are some yoga practices to help ease your mind and body before a big day:

Nadi Shodhana Pranayama (Alternate Nostril Breathing)

This breathing technique helps balance the nervous system and enhance concentration. Follow these steps:

1. Sit comfortably in a cross-legged position with your back straight.
2. Relax your shoulders and close your eyes.
3. Place your left hand on your left knee, palm facing upward.
4. Use your right thumb to gently close your right nostril.
5. Take a deep breath in through your left nostril, then close it with your ring finger.
6. Exhale through your right nostril.
7. Inhale through the right nostril, close it, and exhale through the left nostril.
8. Repeat this cycle for five to seven rounds.
9. Lower your hand and remain seated, observing the sensations in your body.
10. When ready, slowly open your eyes.

Nadi Shodhana calms the mind, reduces anxiety, and improves focus, making it an excellent pre-performance practice.

Shishu Asana (Child’s Pose)

Child’s Pose is a gentle yoga posture that promotes relaxation and reduces tension in the back, shoulders, and chest. Follow these steps to perform it:

1. Begin by sitting on your heels, allowing your hips to rest on them.
2. Lean forward, bringing your forehead to rest on the floor.
3. Extend your arms along your sides, palms facing downward.
4. Slowly press your chest towards your thighs for a gentle stretch.
5. Hold the position for a few breaths, allowing your body to relax.
6. When ready, sit up slowly, rising one vertebra at a time, and return to a seated position.

This pose encourages a sense of safety and grounding, helping to ease an overactive mind.

Matsyasana (Fish Pose)

The Fish Pose helps open up the chest and lungs, improving oxygen intake and reducing stress. Here’s how to perform it:

1. Lie flat on your back with your legs together and your arms by your sides.
2. Slide your hands under your thighs, palms facing downward, with your hands close to your buttocks.
3. Press your forearms into the floor to lift your chest, creating an arch in your upper back.
4. Tilt your head backward until the crown of your head lightly touches the floor.
5. Ensure the weight of your body is supported by your elbows and not your head.
6. Breathe evenly, maintaining the arch for about one minute.
7. To release, lift your head slightly, lower your torso back to the floor, and relax your body.

Matsyasana not only reduces anxiety but also improves posture and helps you feel more energized.

By practicing these techniques regularly, you can effectively manage pre-interview or pre-exam stress. Incorporating yoga into your routine can empower you to approach challenges with a calm and composed mindset.