For many students, test anxiety is more than just nerves—it can feel like your mind is racing, your body is tense, and the pressure to perform is overwhelming. In fact, research shows that up to 40% of students experience some degree of test anxiety, and for many, it impacts both well-being and grades.

A new 2025 study published in BMC Psychology offers hopeful news: even very short mindfulness practices can make a difference.

Researchers in Guizhou Province worked with two groups of high school students. One group practiced just eight minutes of mindfulness a day for five days—focusing on simple techniques like mindful breathing and body scans. The other group did not receive any training.

The results were striking:

• Students who practiced mindfulness reported less test anxiety, even after the very first session.

• Over five days, they showed higher levels of mindfulness—especially in noticing and naming their feelings without judgment.

• They also performed better on exams, while the control group’s performance actually declined.

Why does this matter? Because it proves that support doesn’t have to be long, complicated, or inaccessible. In moments of overwhelm, even a few mindful breaths can quiet racing thoughts, soften body tension, and help us meet challenges with more clarity.

For students (and honestly, for all of us), this study is a reminder: you don’t have to wait weeks to feel relief. Mindfulness can offer small wins right away.

Next time you or someone you love feels that knot in the stomach before a big test, try this: set a timer for 5 minutes, close your eyes, and notice your breath. Each inhale and exhale is a signal to the nervous system: “I’m here. I’m safe.”

Sometimes, that’s all it takes to shift from anxious to anchored.

Sun, Y., Lv, K., Xie, W., & Wang, Y. (2025). The effectiveness of brief mindfulness training in reducing test anxiety among high school students. BMC Psychology, 13, 205. https://bmcpsychology.biomedcentral.com/articles/10.1186/s40359-025-02553-y.