A free GCSE exam stress box breathing poster to help pupils manage anxiety, overwhelm and panic before tests or exams.

This printable A4 poster gently explains box breathing in a simple, visual way, helping young people pause, regulate their breathing and focus on one breath at a time.

It has been designed for secondary schools, colleges, pastoral teams, PSHE leads, tutors and youth settings to use during exam season, mock exams, assessments or other high-pressure moments in the school year.

The poster can be printed and placed in:

• on the inside of toilet cubicle doors
• exam room waiting areas
• wellbeing spaces
• pastoral offices
• PSHE classrooms
• tutor rooms
• school noticeboards

It reminds pupils that feeling overwhelmed before a test is common, and that they do not have to do the breathing technique perfectly. The simple pattern is:

breathe in for 4
hold for 4
breathe out slowly for 4
hold for 4

repeat a few times

This resource may be useful for supporting student wellbeing, exam stress, anxiety, emotional regulation, pastoral care and PSHE provision.

Useful for:

GCSE exam season
Year 10 and Year 11 wellbeing support
PSHE lessons
pastoral care
anxiety and overwhelm
emotional regulation
school wellbeing displays

For more wellbeing resources and PSHE mental health sessions, visit the Wellbeingfirstaid website.

Created by Kate O’Leary, Counsellor, Mental Health Trainer and founder of Wellbeing First Aid.