The rush of everyday life, constant information overload, high expectations, and performance pressure can easily lead to significant strain. An effective tool for managing stress is closer than we might think – our own breath.

Conscious breath regulation as a calming method?

Regulating the breath produces an immediate effect in the body. When we breathe consciously, calmly and deeply using the diaphragm, letting especially the exhale lengthen, we activate the parasympathetic nervous system, the body’s “rest and recovery” system. This reduces the secretion of stress hormones such as adrenaline and cortisol and signals to the body that we are safe. In practice, just a few slow, mindful breaths can lower heart rate, reduce blood pressure, ease muscle tension, and place the mind in a state of calm and clarity—without the need for time-consuming exercises. Conscious, calm breathing does not just soothe in the moment. When practiced regularly, it can aid in the prevention of chronic stress.

When should you use breathing exercises?

Your breath follows you wherever you go, thus making it possible to calm yourself through conscious breathing anytime and anywhere.

For example:

• Before a stressful situation: presentations, meetings, exams, difficult conversations. Calm breathing can help you focus and keep nervousness in check.
• During a busy day: when you notice tension in your body or your mind feels restless. A short breathing break can restore focus and lower stress levels.
• For recovery: after a day, a workout, or sensory overload.
• Before bedtime: A relaxing breathing rhythm can calm the nervous system, ease falling asleep, and improve sleep quality.
• In crisis situations or moments of overload: A relaxing breathing rhythm can act as first aid—helping break the stress reaction and restore a sense of control.

Characteristics of relaxing breathing

1. Pause and be present. Focus your attention on your breath. If you notice your thoughts wandering, gently bring your attention back to the breath.
2. Breathe slowly and deeply. Let your belly rise on the inhale and fall on the exhale – this shows that the diaphragm is working and the breath is deep.
3. Lengthen the exhale. The exhale should be longer than the inhale.
4. Breathe through your nose. This is especially important for the inhale. You can exhale either through the nose or the mouth, whichever feels more soothing.
5. Keep a small pause between breaths – a brief moment of stillness can deepen the sense of relaxation.
6. Don’t strain or turn the breathing into a performance. Approach the practice with a relaxed and gentle attitude.

We often breathe shallowly without noticing it: quick, short breaths in the upper chest, especially when stressed. This breathing pattern keeps the body in a constant state of alertness.

Breathing techniques to try

A. Observing the Breath (1–2 minutes to start)

One of the easiest ways to reduce stress is simply by directing your attention to your breath. It’s a kind of “beginner-level” meditation that anyone can do. → Settle into a comfortable position; you may close your eyes or keep them open. Gently shift your attention to your breath as it naturally flows. Just observe it without trying to change anything, feel the air moving through your nostrils and the movement of your abdomen. Notice any small pause between breaths. When you notice your mind wandering, gently guide it back to the breath—just as you would guide a small puppy or child who wanders off the path.

B. Diaphragmatic breathing

1. Place your hands on your abdomen. Notice how the belly rises with the inhale and sinks with the exhale.
2. Inhale through the nose for a count of four. Exhale softly through the nose for a count of eight.

Repeat several times at a slow pace.

Guided video of the technique

C. The physiological sigh

1. Inhale deeply through the nose until your lungs feel full. Take a second quick, small inhale to fill your lungs completely.
2. Sigh out through the mouth; the exhale should be long and relaxed.

Repeat several times calmly.

Guided video of the technique

D. Pursed-lip breathing

1. Inhale deeply through the nose until your lungs feel full.
2. Exhale through the mouth with pursed lips (as if blowing into a straw). The exhale is soft and long and should feel pleasant throughout. 

 Repeat several times at a relaxed pace.

Guided video of the technique: https://www.youtube.com/watch?v=lhIgiYzcJk4

Tips for starting a breathing practice

• Try different techniques and find what suits you best.
• Be consistent and start small: even one minute a day can be enough.
• Practice first in a calm state, for example in the morning or evening. Make it a routine. Repetition is key—after a few weeks you’ll notice that relaxation comes more naturally, and you internalize your chosen technique so you can use it more easily in a variety of situations when stress or tension hits.

In conclusion

Breathing exercises remind us that calming down doesn’t always require major changes – sometimes it’s enough to pause and breathe consciously. Every breath is an opportunity to return to the present moment and allow the body to relax.

The next time you feel rushed or pressured, pause for a moment. Inhale calm and exhale tension – it’s a simple yet powerful act for your well-being.

The autumn semester has begun—are you ready? This list will help you return to your studies gently and with a plan, without forgetting your well-being and the joy of everyday life.

1. Check your courses
Review where you are and what’s coming up in your studies. Have you registered for the right courses? Does your semester’s workload and credit amount feel manageable? Do you need guidance in planning your studies?

2. Reset your routine
Sleep, meals, and breaks are the foundation of study ability. When is your prime time for studying, and when do you focus on other important aspects of your life? At what point in the day do you leave responsibilities behind and switch to relaxation? How can you gradually wind down toward bedtime? Think about what kind of routine best supports your recovery in everyday life.

3. Make tasks manageable
Set realistic goals, plan your schedule, and divide tasks into manageable chunks. Using a calendar or to-do lists can help clear your mind. Have you tried Microsoft To Do or focused using a Pomodoro timer?

4. Build a study-friendly environment
Your study environment affects your focus and motivation. Some find their study flow on campus, in the library, or even in a café—others prefer a quiet corner at home. If you mainly study at home, try to create a clear, distraction-free space that is separate from areas used for rest and leisure. Even small changes, like noise-canceling headphones or a tidy desk, can make a big difference to your study flow.

5. Refresh with movement
Exercise refreshes you and supports learning. Take advantage of MOVEO sport and wellbeing services, go for a fresh-air break between lectures, or try out a brand-new activity—even small movements do good. Did you know MOVEO offers free remote exercises? Try short break exercises, for example. You can find more information here.

6. Give your mind a screen-free break
Constant phone use is tiring—often without you noticing. Try keeping your phone out of sight (maybe even in a different room) while studying and use your breaks differently: stretch, go for a walk, listen to music, or talk with a friend. What kind of break activity helps you recharge best?

7. Connect through student life
Explore student activities, clubs, and events—hobbies and new friendships bring joy to daily life and help you feel more rooted in your student community.

And finally, a reminder:
The start of the semester and your studies can bring up many emotions—enthusiasm, uncertainty, anxiety, or exhaustion. These feelings are normal and natural—they’re signs that something matters to you and may need attention. For example, anxiety might mean a task is waiting to be started—and you may feel better once you get going. On the other hand, tiredness might signal a real need for rest, not more performance.

Your feelings don’t have to dictate what you do—but they can help guide your next step in a direction that works for you. Writing, talking, or even scheduling a short “worry time” can help you process your thoughts. And if you feel stuck with study-related thoughts, student support and wellbeing services are available.

Remember, you don’t have to manage everything alone—help and support are available. You can find more information here.

Wishing everyone a smooth and enjoyable start to the academic year!

1. Mind your well-being: It can be difficult to concentrate if you are not feeling well.  For example if you have been sleeping poorly and you haven’t been eating regularly, it's no wonder that it is hard to concentrate. Sometimes it helps if you just pay attention to a regular everyday routine and e.g. enough sleep and rest, eating, moving your body and going outside.

2. Optimize the conditions: Where and when are you trying to concentrate? Are the conditions helping or harming? We all need different things to be able to concentrate. Some may find it easier to concentrate at home and others in the library. Some people benefit from silence, while others concentrate better with a little background noise or music. Think about the situations in which you can focus best. If you can't always go to the place that is optimal for studying, you can try choosing the quietest corner in the library and putting earplugs/headphones on. If fidgets helps you concentrate, bring one with you.

3. Plan and break tasks: You can plan your study day so that there are different kind of parts: a flow part, when you do a task that requires concentration, and a shred part, when you for example  answer emails and take care of smaller things on the to-do list. Larger tasks should be broken down into smaller pieces. It is easier to focus on a clearly defined task. You could also split the time for example using pomodoro technique.

4. Avoid multitasking: Multitasking can seem efficient, but jumping from one thing to another challenges the brain in a harmful way. You can try to take a pause when you find yourself doing many things at once. Then it is possible to stop and make an actual decision about what you are going to do right now.  If something pops into your mind while you're studying, write it down and do it later. When you are trying to concentrate, putting your phone away usually helps.

5. Take breaks: It is not necessarily realistic to concentrate for many hours at a time. It is important to take breaks between tasks that require concentration. What kind of breaks suit you the best: moving your body, going outside for a while, a snack, chatting with a friend or something else? You can also try the pomodoro technique that has breaks written into it. First you work for 25 minutes at a time and then take a 5-minute break. After a few pomodoro sessions, there is a longer break.

6. Move your body: Exercise increases the brain's dopamine level, which helps with concentration. Exercise improves also memory. Try exercising before a task. In addition, you can try to combine movement with a task that requires concentration, e.g. listen to a lecture recording while taking a walk. You get an extra benefit when you exercise outside especially in the mornings, because it maintains the circadian rhythm and has a positive effect on your state of alertness.

7. Practice concentration: Brain areas that control concentration can be strengthened. The ability to concentrate can be actively practiced by doing something long-term that requires concentration. For example, you can challenge yourself to read a book or do a craft that requires concentration. Studying also trains your ability to concentrate. Practicing the ability to concentrate requires time and repetitions - however, every act towards better concentration counts.

8. Relax and get bored: It's important to give the brain the opportunity to process and organize the things that happened during the day. Quiet moments give your mind a chance to recover. For example, you can enjoy nature, take a slow walk, pet an animal, or do something with your hands.

9. Less screen time: You could take a moment and consider your screen time. Often we just grab our phones automatically and dive into social media without even noticing. Notifications also interrupt other activities. It's good to think about when you want to use your phone: e.g., during lectures, using the phone diverts your attention away from the lecture and in the evening it keeps your alertness high. You don't have to give up all screen time, but think about whether you want to be carried away by algorithms or whether you make an active decision about how to use your phone. Is there something else you would like to do with the extra time?

References:

Hahto, K. (13.3.2023). Opeta aivosi keskittymään. Helsingin Sanomat. https://www.hs.fi/hyvinvointi/art-2000009361649.html

Huotilainen, M. & Moisala, M. (2018). Keskittymiskyvyn elvytysopas. Keuruu: Tuuma.

1. Observe your feelings. How does it feel to go back to the campus and participate in live teaching? It is no wonder, that although you have been waiting for getting back to the campus, you might have negative thoughts and feelings about it. You should try to recognize these thoughts and feelings. Try to approach them with understanding and without guilt. You can ask yourself, why are you feeling anxious about getting back to the campus.
2. Routines are helpful. Getting back to the campus can bring missing rhythm to your life, so enjoy the possibilities and structure of campus life. It might be easier to attend live lectures than plan your own schedule. In addition, it might be easier to separate studying and spare time if you study mainly at the campus. Walking to the campus is a great way to get physical activity and sports activities are available in the campus again. You can enjoy your lunch in a campus restaurant, and it is a nice change to study in the campus instead of home. Remember, that even though your lectures are still distance lectures, you can go to campus for independent study work.
3. The first steps are often the hardest. Anxiety and stress typically decrease when you notice that going back to the campus went well and you survived. The next time will be easier. Start with small steps: go for a walk in the campus area, have lunch in the campus restaurant or decide that you will work for an hour in the library. Remember that you are not alone: many students and staff members are going back to the campus. There are individual differences on how long it takes to adapt to the campus life. It is understandable that things that felt normal before can now feel difficult.
4. Which habits were good when you had distance studies, is there something you can keep doing? It might be difficult to get back to the campus life if distance studying suited well for you. Did you realize the importance of taking breaks or did you learn how to separate spare time from studying during distance study period? Try to adjust these good habits also to the campus life.
5. Leave time for resting. Hopefully, getting back to the campus brings you joy. However, it is important to accept that you might get overwhelmed easier than before covid. Take notice on how these changes manifest on yourself and adapt your routines accordingly. It is essential to rest enough and make sure that your sleep routines are suitable for early morning wakeups.
6. It might feel uncomfortable to go back to the campus alone. Don’t be afraid since everyone else is also just coming back to the campus. Gather your friends and go to the campus together - you can for example arrange a study session in the campus or have lunch together in the campus restaurant. Use various group chats to activate your classmates: it is likely that you are not the only one missing company. Try to spot acquaintances in a lunch table and join them. Could you invite someone to join you and your friends?
7. Remember that help is available. You might be worried about covid safety and that’s why it is important that everyone follows the safety guidelines. If you have some worries, you can always talk with teachers, campus chaplains or study psychologists.