Your 4 Week Programme
Calm the Exam is a 4 week programme designed to help you stay steady, clear headed, and confident during the Leaving Cert. In just 30 minutes a week, you’ll learn simple breathwork, focus boosting tools, and calming techniques you can use anytime whether it’s mid study, on your breaks, or right before you walk into the exam hall. These are skills you’ll keep long after the exams are over.
You’ll also receive a detailed parent guide PDF with practical ways they can support you through the exam period, downloadable audio guides for focus, calm, and energy, and easy to use tips for improving sleep and mood.
As a bonus, everyone who completes the 4 week programme gets free access to a live group online session the weekend before both the mock exams and the Leaving Cert. This is the perfect opportunity to refresh your techniques, boost your confidence, and start the week feeling calm and ready.
Programme Proposal
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Short-term support for exam stress and pressure
Simple breath practices to calm stressful or negative emotions quickly.
Grounding techniques for your study breaks, helping you feel steady and focused.
A go-to energising breath for when you need a natural boost to get through the day.
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Long-term support for focus and calm
Restorative breathwork to start your week feeling calm, clear, and focused.
Energy-boosting techniques to help you get out of a slump, put the phone down, and switch your energy so you can finally get stuck into that subject you’ve been avoiding.
A variety of meditation styles to train your attention, so you can focus where you choose not where distractions pull you.
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Evening rituals for better sleep and mood
Whether the day’s been tough or full of wins, we’ll create a simple evening ritual to help you leave stress behind and set yourself up for a better tomorrow. How you wind down at night sets the tone for how you rest and how you wake up.
Coherent Breath
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Why Its Effective
Coherent breathing brings the nervous system into balance. It activates the parasympathetic branch, responsible for rest, digestion, and recovery, while reducing activation of the stress driven sympathetic system. It also helps regulate heart rhythms and increases heart rate variability (HRV), which is a strong indicator of emotional resilience and physical health. When your breath and heartbeat become synchronised, the body enters a state of coherence a stable, calm internal rhythm that supports clearer thinking, better sleep, and emotional steadiness. Slower breathing also improves the efficiency of oxygen exchange in the lungs, supporting mental clarity and overall vitality.
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Breathing Technique
Coherent breathing is a slow, steady breathing pattern that involves taking about five to six breaths per minute. This means each inhale and exhale lasts around five to six seconds. The name "365 breathing" refers to practicing the technique three times a day, at six breaths per minute, for five minutes per session. It's designed to be simple, structured, and highly effective.
Begin breathing in through your nose for a count of five to six seconds, allowing your belly and ribs to gently expand. Then exhale through your nose for five to six seconds, keeping the breath soft and unforced. Continue this exact rhythm for 5 minutes.
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About
Coherent breathing was developed and popularised by Stephen Elliott in the early 2000s. He introduced the method in his book The New Science of Breath and worked alongside researchers to explore its effects on the nervous system and emotional regulation. Over time, it gained credibility through studies. These studies demonstrated coherent breathing’s benefits for anxiety, depression, trauma, and cardiovascular health.
Because it is simple, accessible, and not tied to any particular spiritual or cultural tradition, coherent breathing became widely adopted in healthcare, education, and workplace wellness. It is now used by therapists, coaches, and even elite athletes as part of stress regulation and performance optimization.
How To Meditate
Meditation for Beginners: When, Where and How to Start
You don’t need silence, incense, or an empty schedule to start meditating. All you need is a few minutes and a bit of space to yourself.
When - Start small 3 to 5 minutes is plenty. Try first thing in the morning, during a lunch break, or just before bed. Consistency is more important than timing, so pick a moment that you can return to most days.
Where - Anywhere you can sit comfortably without being interrupted. A quiet corner, your car, a sofa, or even the edge of your bed is perfect.
How - Sit with your back supported, feet on the floor, and hands resting in your lap. Close your eyes if you’re comfortable, or soften your gaze. Bring your attention to your breath. Notice the inhale and the exhale and no need to change it. If your mind wanders (and it will), gently guide it back to the breath. That is the practice.
That’s it. No pressure. Just a few minutes to tune out the noise and tune into you.