For students

Exams, deadlines, hostel nights, too much screen. Here are five free tools for the moments that matter, and what the research honestly says about each.

Before an exam: two minutes of slow breathing

Across randomised trials, breathwork gave small-to-moderate drops in self-reported stress and anxiety, though the authors call the evidence limited (Fincham et al., 2023 (opens in a new tab)). In one classroom study, students who did a five-minute guided breathing exercise before each exam felt more positive, but their scores didn't change (Sillevis et al., 2025 (opens in a new tab)). So breathe to feel steadier, not to gain marks. Try the physiological sigh for two minutes, or 5-4-3-2-1 grounding if your thoughts are racing.

While you study: actually take the breaks

Short breaks give a small boost to energy and a small drop in fatigue, though they didn't clearly change how well people performed, and the studies weren't all of students (Albulescu et al., 2022 (opens in a new tab)). Whether timed "Pomodoro" breaks beat breaks you choose yourself is unclear. One small study found students with fixed breaks felt less tired and concentrated better (Biwer et al., 2023 (opens in a new tab)); another, of 94 students, found no overall difference and noted how little research there is (Smits et al., 2025 (opens in a new tab)). A timer is simply a way to make sure the break happens. Set the visual timer for a study block, then stand up when the disc runs out.

Sleep is part of revision

The US National Institutes of Health says sleep helps you learn and form long-term memories (NHLBI (opens in a new tab)). In 88 university students wearing sleep trackers, better, longer and more regular sleep across the term went with better grades, while sleep on the single night before a test did not (Okano et al., 2019 (opens in a new tab)). It's a correlation from one course in one term, but it suggests steady sleep across the term matters more than the single night before. The sleep calculator helps you pick a bedtime.

When it's more than exam nerves

The US National Institute of Mental Health says stress often comes from things like a big test, and if stress or anxiety won't go away, it may be time to talk to a professional (NIMH (opens in a new tab)). The World Health Organization suggests talking to someone you trust, or to a doctor or counsellor (WHO (opens in a new tab)). The feelings check-in can help you put it into words first, and you can find free, confidential helplines.

The tools

• Breathing pacerFollow the shape. Slow your breathing, settle your hands.
• Grounding 5-4-3-2-1Five senses, one step at a time. Back in the room.
• Thought checkCatch a harsh thought, check it, and find a fairer one.
• Worry parkingWrite the worries down, sort them, and park them until a set time.
• Tense and releaseSqueeze, then let go, one body part at a time. Works at a desk.
• Visual timerWatch the time shrink away. No numbers needed.
• Wind-downBedtimes that fit your sleep cycles, then a guided wind-down.
• Feelings check-inName the feeling, find the tool that fits.

All free, with no sign-up and no ads. They work offline, so they work in an exam hall corridor with no signal: add the site to your home screen. Turn on low-stimulation mode (Display menu, top right) if screens feel like too much.