Relaxation techniques may help youngsters as well as adults deal with stressful situations. Whether you're preparing for a weekly math test, your SAT testing or college math prep courses, learning how to reduce anxiety prior to such endeavors may help you focus more on the math problems and formulas than how nervous you are about performing well. Relaxation techniques may be adapted to any scenario -- those who learn such techniques early in life will be able to use them in school, work and home environments when stress and anxiety builds. Relaxation techniques help slow your heart rate and breathing, improve concentration and alleviate frustration, reports the Mayo Clinic.
Visualization
When you're anxious about a math test, or any test or challenge, try employing the practice of visualization to steady nerves and restore a sense of calm.. This relaxation technique enables you to envision something peaceful and relaxing, according to the Mayo Clinic. When visualizing an object or a place, evoke all of your senses in the exercise. For example, if you imagine yourself in the middle of a forest, smell the scent of pine in the air, feel the breeze in your hair and hear the sounds of birds in the trees above you. Such exercises help reduce anxiety and restore a sense of control.
Tense Your Toes
As you're sitting at your desk prepared to take that math test, try a relaxation technique called the Toe Tense, suggests the University of Maryland Medical Center. While this exercise is commonly performed lying down, you can do it sitting at your desk. Relax and tense your toes, curling them downward toward the floor. Then, lift them upward, toward your head, as far as you can. Hold that position for about 10 seconds, picturing your toes inside your shoes. Relax, then count to 10, and repeat the sequence. Do this five to 10 times to help focus your thoughts and calm anxiety.
Meditate
You don't have to assume the traditional yoga lotus pose to briefly meditate prior to taking your math test. Make yourself comfortable in your chair and relax your shoulders, jaw and facial muscles. You can close your eyes if you want, or focus on an object in the classroom. Relax all the muscles in your body, starting with your face or your feet, and moving upward or downward, suggests Mind Tools. Pay attention to your breathing, and try to take deep, full breaths through your nose that lift your shoulders, expand your chest and make your stomach move in an outward direction. Then exhale in a slow, steady manner, counting from one to five for each inhale and exhale. This will help center your thoughts, reduce anxiety and promote good oxygen flow for concentration.
