Ground rules

• Sit tall, relax shoulders, feet flat, jaw loose.
• Breathe through the nose if you can. Exhale slightly longer than inhale.
• Keep it silent and small so it fits exam conditions.
• If you feel dizzy, pause and return to normal breathing.

The core pattern: Longer out than in

Use any one of these. Choose the one that feels natural.

• 4 6 calm: Inhale 4, exhale 6. Repeat 4 to 6 cycles.
• Physio sigh: Small inhale, second quick top up, long slow exhale. Repeat 3 times.
• Box light: Inhale 4, hold 2, exhale 4, hold 2. Repeat 4 times.

Tip: On the exhale, let the shoulders drop and unclench your hands.

10 second micro reset

Use when: instructions begin or you lose one Listening item.
Script:

• Think: Name it. Nervous is normal.
• Breathe: inhale 3, exhale 5, once.
• Action cue: touch thumb to finger, feel the texture.
• Think: Next question only.

30 second quick reset

Use when: Reading feels stuck or before Speaking.
Script:

• Whisper in your head: In through nose, out slow.
• Breathe: 4 6 calm for 3 cycles.
• Add a body cue: relax jaw on every exhale.
• Close with: I know the next step. Then act.

90 second deep reset

Use when: heart racing before Writing or check in.
Script:

• Posture up, feet grounded.
• Do 3 physio sighs.
• Then 6 rounds of 4 6 calm.
• Finish with one slow scan: eyes, jaw, shoulders, hands.
• Think: Plan first, then write.

Silent word anchors

Pick one short phrase to repeat on the exhale. Keep it neutral.

• Here now
• One line
• Slow out
• Next step

Optional Bangla friendly cue if it helps you remember: নাক দিয়ে টানুন, ধীরে ছাড়ুন.

IELTS moments and matching scripts

At the door

• 30 seconds of 4 6 calm. Think: ID ready. Seat. Start.

Listening missed a blank

• One physio sigh. Mark the item with a star. Think: Focus forward.

Reading panic

• 30 seconds of 4 6 calm. Write a 3 word gist for the title. Continue.

Writing mind blank

• 90 second deep reset. Write a 4 point outline: idea, reason, example, result.

Speaking waiting room

• 3 cycles of 4 6 calm with a half smile. Whisper in your head: Answer, example, result.

Finger trace method (discreet)

• Trace up one finger while inhaling 4.
• Trace down the same finger while exhaling 6.
• Do three fingers only so it stays short.

Eyes and focus hacks

• Look at a fixed point on the desk while exhaling.
• Micro blink and soften the gaze.
• Return eyes to the question number before moving on.

Self talk that reduces pressure

Use factual, short lines. Avoid dramatic words.

• I can do one step.
• Time is enough when I pace it.
• Proof first, then decide.
• I can skip and return.

Pocket card to copy

Anxiety Reset 1) Posture tall, feet flat 2) 4-6 calm x 3 3) Physio sigh x 1 if needed 4) Anchor word: Here now 5) Next action: write outline or move to next item

One minute pre test routine

• 20 sec: 4 6 calm.
• 20 sec: physio sigh once, then drop shoulders.
• 20 sec: say in your head the first action for the paper.

Two line outline for Writing after a reset

• Paragraph 1: main idea and reason.
• Paragraph 2: example and result.
  Start writing immediately after the outline, not before.

Daily 3 minute training

• 60 sec: 4 6 calm seated.
• 60 sec: physio sigh x 3 then natural breaths.
• 60 sec: read a short prompt and speak 30 seconds using reason example result.

Track with a simple score out of 5 for calmness.

Troubleshooting

• Still tense: lengthen exhale to 7 or 8 softly.
• Sleepy: make inhales a bit sharper for one cycle.
• Racing thoughts: write a 3 word gist on scrap, then breathe once more.
• Jaw tight: place tongue on the roof of the mouth, teeth not touching.

Safety and respect

These are study tools, not medical care. If you have respiratory or cardiac concerns, use gentle versions only. Follow exam rules and keep all resets silent.

Use these scripts in practice until they feel automatic. On exam day, run the right reset at the right moment and return to the task with a calmer mind and steady pace.