VCE Study and exam advice
Study Smarter, Not Harder: Why Self-Care and Breathwork are Your Best \text{VCE} Study Tools
Let’s dive in Beyond Spaced Repetition with a Physio’s Guide to Stress-Proofing Your VCE Mind. With the commencement of the VCE Exams just over a week away, the focus is all about planning your study time. Spaced repetition is so important for building long term memory and stronger links, which really help with recall on exam day. According to experienced educators, it’s important to plan a revision schedule where even your final exam is getting some time now. Depending on where your knowledge is at determines your spacing. Weaker, more challenging concepts need shorter gaps between revisiting them again, stronger concepts can be revisited after longer intervals.
This is excellent advice for students approaching VCE exams! Spaced repetition is certainly a powerful tool for memory consolidation. As a Physiotherapist and Breathwork and Wellbeing Consultant, I’d like to add a critical layer to this study plan:
strategic use of Time-Pacing selfcare beyond just the study content.
Along with focuses on pacing the *content ( spacing out study topics), it’s equally important to pace the *self’, the body and mind , doing the learning.
Paced Breaks and Movement
Scheduling regular, non-negotiable \movement breaks is essential. Just like you pace your weaker study concepts with shorter gaps, pace your study blocks with short gaps for physical activity.
Physio Tip:
Prolonged sitting causes muscle tension, particularly in the neck, shoulders, and lower back, which can directly interfere with concentration and lead to stress headaches.
Movement
Every 45-60 minutes spend just 5 minutes doing some gentle stretching, walking around, or simple mobility exercises. This resets the nervous system and improves blood flow to the brain, enhancing subsequent focus.
Breathwork for Recall and Anxiety
The quality of your \breath dictates the state of your nervous system. High-stakes periods like exam week often trigger a “fight-or-flight” response, impairing the very memory recall you’ve worked so hard to build. Before an exam or a study session: Use a Calming Breath technique e.g., breath in for 3 counts out for 6 counts for 4 breaths to transition into a focused state. Use Physiological Sighs ( two quick inhales through the nose, long exhale through the mouth) to instantly down-regulate stress
Before the Exam
Practice Box Breathing, inhale 4, hold 4, exhale 4, hold 4 for 3 minutes. This is a powerful pacing tool* to anchor you in the moment and optimize cognitive function for recall.
Sleep Pacing:
The Ultimate Consolidation
\Sleep is where spaced repetition truly pays off. During deep sleep, the brain consolidates memories and strengthens those neural links established during study. Trying to cram or sacrificing sleep weakens this crucial process. Be as disciplined with your bedtime as you are with your study schedule. Prioritize 7-9 hours per night.
Pace down your evening.
30-60 minutes before bed, stop looking at screens, dim the lights, and engage in a calming activity. This pre-sleep routine is the final, essential ‘repetition’ for successful memory encoding.
By pacing both your learning content AND your self-care practices into your VCE schedule, you’ll not only have stronger memory recall but also the \physical and mental resilience to perform optimally on exam day.
Good luck!
Namaste
Lisa x