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Overcome GMAT Exam Anxiety: Breathe!

You study for months, mastering concept after concept, practice test after practice test, and then on the big day, in front of the test itself, you are so nervous that you psych yourself out.  How to avoid this?  This series of articles presents a few ideas that have the potential to transform your experience of performing under pressure, on the GMAT and beyond.

 

The Breath

This recommendation, at first blush, is going to sound like the oldest cliché in the book: breathe deeply.  Before you completely dismiss this, let me talk for a moment about neuroanatomy.

 

The Autonomic Nervous System

Parts of our nervous system are under our conscious control: thoughts, skeletal muscle motion, etc.  Beyond that, there are circuits that run everything over which we have no conscious control.  This is the Autonomic Nervous System, which takes care of digestion, kidney and liver functions, healing, etc.  The Autonomic Nervous System has two complementary sections: SNS & PNS.

 

The Sympathetic Nervous System

The first is the Sympathetic Nervous System (SNS): this is the system that revs us up in excitement, fear, or stress.  When the SNS is activated, adrenaline & cortisol levels rise, heart rate increases, breathing becomes more rapid and more shallow, digestion & immune function & libido are inhibited, muscle tension increases, and blood is directed more toward the outer musculature (as would be needed in fight or flight).  A little bit of SNS arousal is good every day, but prolonged SNS arousal with rare breaks, over the course of months and years, has potentially disastrous effects on long-term health.

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The Parasympathetic Nervous System

The second is the Parasympathetic Nervous System (PNS), the so-called Relaxation Response.  When the PNS is activated, adrenaline & cortisol levels decline, heart rate decreases, breathing becomes slower and deeper, digestion & immune function & libido are enhanced, muscle tension decreases, and blood is directed more toward the inner organs.  This state facilitates focus, concentration, recall, and insight.

 

SNS/PNS and Test-Taking

Of the two branches, which is more helpful on a big test like the GMAT?  Well, to excel, you have to be energized enough that you are not apathetic or falling asleep, but beyond that minimal level of SNS arousal, you should be relaxed, in PNS arousal.  There, your intuition has the greatest free play, and you will be better positioned to draw on your potential.

The “On Switch” for the PNS

If you are in SNS arousal, how do you get to the PNS state? This is the magic of the breath.  One can’t consciously direct one’s heart rate or cortisol levels, but by consciously taking slower and deeper breaths, that stimulates the PNS and all its effects.  This is one of the many benefits, for example, of meditation.  The breaths have to be very big: comparatively short in-breaths that expand the whole belly & whole chest, and then comparatively slow out-breaths.  If you practice this regularly, you will feel the effects.  Practice sitting in traffic, in meetings, standing in line.  Practice before (or during) a stressful discussion with your boss or lover.  If you practice this skill enough to develop some proficiency in relaxing yourself by the time you take the GMAT, you will be giving yourself one of the powerful overall advantages you possibly could have.

 

Mindfulness

Mindfulness is open-ended awareness.  If I move through my life with mindfulness, I am curious, perceptive, and present to my present circumstances.  To be mindful is to notice the often overlooked taken-for-granted details of everyday life.  To practice the skill of mindfulness, one might, for example, try to notice one new thing on one’s way to work each day, or try to notice each day one new sight or perspective in a place you ostensibly know very well.  Mindfulness can be externally focused on the environment, and can also be internally focused: how does my body feel right now? What is the quality of my breath? Are my muscles relaxed? What emotions are passing through me? What thoughts are running through my head?  To be mindful is never to be too far away from such questions, never to completely lose track of the primary feelings of one’s self in the rush of outer events.

 

Benefits of Mindfulness

In recent years, psychologists have amassed a small mountain of data demonstrating the enormous benefits of mindfulness practices.  Jon Kabat-Zinn is one of the leading authors in this burgeoning field.  Several books & workshops are available that can assist one in developing mindfulness practices.  Mindfulness practice can reduce stress, and increase both clarity and perceptivity.

See also Mindful Test Taking.

 

Mindfulness and the GMAT

Consider for a moment your practice GMAT questions: how many times have you gotten a question wrong, only to go back and realize that you misread it or overlooked an important subtlety?  Yes, that’s what many people would call a “silly” mistake, and the truth is we all make more of those than we would like.  What would it mean for your GMAT score if you could drastically reduce the number of those mistakes you make?  If you develop a mindfulness practice, enough to have some familiarity with it before you sit for the GMAT, then you will be able to walk into that test and read each question with the same careful eye and open-ended curiosity you have been practicing elsewhere.  Your mind will be clearer, and you will feel less stress.

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Of course, there’s a chance that being mindful of customers’ requests, mindful of connections with others, and mindful of cool-headed priorities in the heat of the moment might pay dividends in your career far beyond the GMAT. And, you’ll be happier.

Second article: stress and your thoughts

Third article: stress and your stories

Fourth article: concrete recommendation for stress reduction

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9 Responses to Overcome GMAT Exam Anxiety: Breathe!

  1. Sonika Sahoo June 24, 2019 at 10:21 am #

    Hi Mike,
    The article was really helpful. Even I had a lot of doubts. Can I score 720+ as I did not study for more than 3 year suddenly everything seems difficult. Thank you for the article. Still have some questions. 🙂

    Regards,
    Sonika

    • David Recine
      David Recine July 8, 2019 at 3:06 pm #

      Hi Sonika,

      My name is David, and I’m an email instructor and course material writer for Magoosh GMAT. I’ll be happy to help. The short answer to your question is yes– you can get 720+, even if you’ve been away from studying for quite a while. Where you will get all the way to 720+ depends at least partly on how much time you have to prepare for the test, of course. But I can tell you that, given enough time and effort, there’s almost no limit to what a GMAT prep student can achieve. 🙂

      (Also, I see that you’re a premium member. So feel free to use the help/question button you see when you log into Magoosh, if you want additional help and advice when it comes to getting a 720.)

  2. Manisha Baishya Patgiri May 16, 2019 at 3:33 am #

    Hi Mike,

    It was such an eye opening article for me as my biggest weakness is missing information or sometimes misreading a question. Now that I know (after reading this article) that mindfulness can help, I am surely going to try that out through my GMAT preparation.
    Having said that, I would further request you to give me some tips to kick start my GMAT prep. Some background of me: I had prepared for the GMAT back in 2014 for a month or two however could not sit for the exam due to some personal reasons. Now I am planning to take the exam again by the end of August so that I can apply in the round 1 deadline of most universities. Here comes my biggest fears; Am I rushing into the exam without gauging myself? Will I be able to get an elite score of 750+ with preparation in the stipulated amount of time ? Is my target set too high?

    Thanks in advance,

    Manisha
    India

    • Magoosh Test Prep Expert
      Magoosh Test Prep Expert May 20, 2019 at 7:35 pm #

      Hi Manisha!

      I see that you’re a GMAT Premium student, so I’ve forwarded your message to our Remote Test Prep Experts. 🙂

      You’ll hear from someone in a different message shortly.

  3. Prasad N R August 14, 2018 at 3:07 am #

    Oh wow! This article does sound like a GRE RC passage. 🙂 Yeah. I did speed-read. But, the conclusion was more important and I read that pretty carefully. I am not a doctor. But, I can certainly say that the article is as great as a research paper of Harvard Medical School. This is 100% true for me. When my intuition does not work, reading a long passage in 2 minutes, solving triple blanks etc. becomes quite cumbersome to an extent of practical impossibility.

  4. Jacob August 4, 2015 at 3:43 pm #

    Mike, excellent article. You are a fantastic teacher. I believe you made a small error in this sentence, “Mindfulness is can be externally … “

    • Jessica Wan
      Jessica Wan August 10, 2015 at 2:58 pm #

      Dear Jacob,

      Thanks for catching that! Your attention to detail will come in handy for the GMAT! 🙂

      Jessica

  5. Jp November 7, 2012 at 10:51 pm #

    Mike – This is a brilliant article. I have one question. I have done loads and loads GMAT questions, In fact during practice session if I do 50 CR or SC or any other questions I get 45 of them correct, but, during exam, I lose my concentration (may because of anxiety) and get distracted only to get even some of the basic questions wrong. When I review those incorrect questions I knew almost all of them, hardly one or two of those questions were new to me or were really difficult. How to over come this and stay concentrated through out the exam. If only I can become more mindful during the GMAT, I’m sure I will cross the 700 mark hands down. Looking forward to hear from you. My sincere thanks.

    Cheers

    • Mike MᶜGarry
      Mike November 8, 2012 at 10:52 am #

      Dear Jp,
      First of all, I’ll suggest other articles in this series:
      https://magoosh.com/gmat/2012/beating-gmat-stress/
      https://magoosh.com/gmat/2012/the-gmat-business-school-and-you-the-big-picture/
      https://magoosh.com/gmat/2012/zen-boot-camp-for-the-gmat/

      Second, here’s the unpleasant medicine. Suppose I wanted, say, to run a marathon, and I asked experts how to prepare. The answer would obviously be: go out and start running, Run every day. There would be no other “shortcut” — I would have to do the grueling practice every day, like it or not.
      Mindfulness and attention are just like this. If you want to develop those “muscles”, you must commit to daily practice. Meditation is the most typical exercise routine, although yoga or tai chi’i or something of that sort would do as well. The important point is to train the mind rigorously, every single day without fail. In that “boot camp” article, you will find more practical suggestions. I hope this helps.
      Mike 🙂


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