SCRIPT BREATHING TECHNIQUES
INTRODUCTION
Good morning everyone, my name is Khoi, I’m from Computer Science. Before I start my
presentation, I want to ask you a question. “Have you ever suffered from stress?”. Well, we can see
that many of us have suffered from stress. Today, I’m going to show you a solution to relieve stress
in just 60 seconds. That is your breath.
My presentation will last for 6 to 8 minutes. If you have any questions, please save them until the
end of my presentation.
REASONS AND IMPACTS OF STRESS
As students, stress comes at us from all directions. So let me show you the top reasons why so many
students — maybe even you — feel overwhelmed almost every day.
- Heavy Academic Pressure
- Poor Work-Life Balance
- Social Comparison
- Lack of Sleep
- Constant Multitasking
Stress doesn’t just live in your brain — it lives in your nervous system. And over time, this stress can
cause many impacts:
-Trouble Focusing: Ever read a page and forget everything you just read? That’s stress.
-Anxiety: You can feel anxiety everywhere and everytime.
-Poor Sleep: Even when you're exhausted, your mind won’t slow down.
-Lower Performance: Stress can block memory and creativity.
-Burnout: Not just tired — emotionally and mentally drained.
BREATHING TECHNIQUES
Moving to the next part. Let me introduce you to two breathing techniques you can do anywhere,
anytime — and they work in just 60 seconds.
This one is used by athletes, public speakers, and even Navy SEALs to stay calm and focused under
pressure. Here’s how it works:
-Inhale for 4 seconds
-Hold your breath for 4 seconds
-Exhale slowly for 4 seconds
-Hold your breath again for 4 seconds
Repeat for 3-4 cycles. That’s just one minute. You’ll feel calmer, more focused — and ready to face
whatever’s next.
This one is especially useful when your mind is racing — like before bed or before a presentation.
Here’s how it works:
-Inhale through your nose for 4 seconds
-Hold your breath for 7 seconds
-Exhale slowly through your mouth for 8 seconds
You also should repeat 3-4 cycles and you will feel in control again.
HOW THESE TECHNIQUES WORK
Now, you might be wondering — why do they actually work so well? Let’s take a look at what’s
happening inside your body when you breathe this way
When you're stressed, your body enters what's called “fight-or-flight mode.” Your brain thinks
you're in danger. This is controlled by your sympathetic nervous system — your body’s stress
response. Breathing techniques do the opposite. When you slow your breathing, you activate your
parasympathetic nervous system (also called the “rest and digest” system). This tells your brain
that: "You’re safe. You can relax now."
When you breathe slowly and deeply, it signals your heart to beat more slowly and rhythmically.
This helps you feel calm, focused, and emotionally balanced.
When you’re calm and breathing slowly:
- You release less cortisol — the stress hormone
- You increase GABA — a chemical that reduces anxiety
- You boost serotonin and endorphins — chemicals that make you feel good
So breathing is a chemical reset button for your brain and body.
BENEFITS AND LONG-TERM GAINS
Now moving on to the next part to see the benefits they bring.
According to a 2018 Harvard study, breathing lowers cortisol by 20% and boosts oxygen flow to the
brain by 15%. It also sharpens your focus, improves reaction time, and enhances your mental clarity
just in 1 minute.
Controlled breathing helps lower risks of high blood pressure, chronic insomnia and IBS.
A 2022 study from the University of Texas found that students who practiced breathing techniques
for just 5 minutes daily reported a 30% improvement in focus and exam performance compared to
students who didn’t.
So, it seems like breathing reset our brain to perform better under pressure.
CONCLUSION
Now, let me summarize all the things that we have covered.
Student stress is everywhere — from exams to social pressure — and it affects both mind and body.
But simple breathing techniques like Box Breathing and 4-7-8 Breathing can calm the nervous system
in just 60 seconds. These techniques have many immediate benefits and long-term benefits.
Breathing is a powerful, instant tool — and it’s always with you.