Stress and Learning

You might be wondering why we are beginning this course on learning with the topic
of self-care and stress management. Stress can have a significant impact on
learning, particularly on memory. While stress can improve attention and alertness
and thus help with memory formation (encoding), too much stress can impair our
cognitive function by negatively impacting our brain's ability to retrieve information or
update existing information. Retrieval of information is critical during exams of
course, but is also important when we need to recall and put into action newly
acquired skills. Our ability to update existing information is important when learning
complex concepts that build or change over time. Learning to manage stress in turns
helps our brain to learn.

A Quick Pause to Breathe

Before we continue, let's pause here for a very basic technique to help you get
grounded - belly breathing, also referred to as diaphragmatic breathing. At any point
when you need to calm and refocus your thoughts and emotions, practicing this
breathing exercise will help settle and center your mind.

Make a note of how you feel at this moment; jot down a few words. Practice the
technique below a few times and then make a note of how you feel after. What
differences are you noticing? Did you find this helpful?

Belly Breathing steps:

1. Lay down or sit comfortably.

2. Put one hand on your belly just below your ribs and place your other hand on your
chest.

3. Take a deep breath in through your nostrils, letting your belly push your hand out. Try
to do this without raising your chest.

4. Breathe out through slightly parted lips, and feel your belly hand drop. Use your hand
to gently push the air out.

5. Repeat for 3 to 10 cycles, taking at least 10 seconds for each breath.