Taiwan High School Exam Stress Management Workshop Script
A guided stress management script for Taiwanese high school students preparing for CAP exams, featuring box breathing and calm mindfulness.
- Lengths
- 3 min · 5 min · 10 min
- Lines to lead
- 26 in the standard run
- Breathing
- 4 in · 4 hold · 4 out
- The words
- Written for this page
Welcome everyone. Please sit comfortably, gently drop your shoulders, and rest your hands on your desk.
Feet flat on floor, back aligned
Next: Allow your hands to rest comfortably on your thighs.
The 4-4-4 breath
In for 4, hold for 4, out for 4. 4 rounds. Rhythmic box breathing to regulate the autonomic nervous system during exam preparation.
- Breathe in4s
- Hold4s
- Breathe out4s
The whole script, with the seconds
Hand this to whoever leads tomorrow. The left column is said aloud, the right is what the room does. A number is the seconds that line takes, silence included.
3 minute run19 lines · runs 2:58
Before you begin: Welcome everyone. Please sit comfortably, gently drop your shoulders, and rest your hands on your desk.
- 6s Close your eyes or lower your gaze toward your desk. Eyes close or gaze rests downward
- 6s Let go of your exam papers, notebooks, and worries for a few minutes. Shoulders drop and hands rest unclasped
- 5s Notice your breath coming in and going out naturally. Breathing steadily through the nose
- 15s (silence) Silent breathing in place
- 6s Inhale deeply for four counts, filling your lower abdomen. Slow deep inhale
- 6s Hold your breath gently for four counts. Holding air comfortably
- 20s (silence) Maintaining still hold
- 6s Exhale completely for four counts, releasing all tension. Slow smooth exhale
- 6s Pause softly for four counts before your next breath. Pause at end of exhale
- 20s (silence) Silent box breathing cycle
- 6s Inhale strength, confidence, and quiet focus. Deep inhale
- 6s Exhale pressure, tiredness, and self-doubt. Deep exhale
- 20s (silence) Silent breathing
- 6s Remember that your worth is far greater than any exam score. Relaxing facial muscles
- 6s Your effort every day matters, and taking rest helps you stay strong. Sitting straight with loose shoulders
- 6s If you feel overwhelmed, remember to speak with a counselor or family member. Hands resting gently on knees
- 20s (silence) Quiet reflection
- 6s Take one final deep breath together. Full deep inhale
- 6s Open your eyes slowly and return to the room with clarity. Eyes open and posture resets
The room repeats: Keep calm, believe in yourself, and move forward steadily.
5 minute run26 lines · runs 4:35
Before you begin: Welcome everyone. Please sit comfortably, gently drop your shoulders, and rest your hands on your desk.
- 7s Sit up straight in your chair, uncross your legs, and place your feet flat on the floor. Feet flat on floor, back aligned
- 5s Allow your hands to rest comfortably on your thighs. Hands resting gently on thighs
- 6s Gently close your eyes or fix your vision on a quiet spot ahead. Eyes soft or closed
- 6s We step away from mock tests, practice books, and portfolio stress. Breathing in quietly
- 6s Give your mind permission to rest completely in this moment. Shoulders sink down away from ears
- 25s (silence) Silent stillness in room
- 6s Now we begin box breathing to steady our heart rate and mind. Attentive posture
- 6s Breathe in through your nose for one, two, three, four. Slow inhalation
- 6s Hold gently for one, two, three, four. Holding breath lightly
- 6s Breathe out through your mouth for one, two, three, four. Controlled exhalation
- 6s Pause for one, two, three, four. Lungs resting empty
- 30s (silence) Repeating box breathing pattern independently
- 6s Breathe in deeply, filling your chest and belly. Deep full breath
- 5s Hold softly, feeling peaceful inside. Gentle pause
- 6s Release all tension, letting your neck and jaw relax. Exhaling completely
- 30s (silence) Rhythmic deep breathing
- 7s Academic preparation is important, but your physical and mental health comes first. Sitting comfortably
- 6s Getting enough sleep and taking breaks helps your brain learn better. Breathing smoothly
- 7s If stress feels heavy, reach out to trusted teachers, school counselors, or helpline 1925. Listening attentively
- 35s (silence) Quiet mental integration
- 6s Acknowledge the hard work you put in every single day. Soft smile and relaxed shoulders
- 5s You are capable, resilient, and supported. Breathing evenly
- 30s (silence) Silent focus
- 5s Inhale one last slow breath together. Deep collective inhale
- 5s Exhale with a gentle sigh. Long sigh exhale
- 7s Wiggle your fingers, gently blink open your eyes, and ready yourself for the day. Small fingers movement, eyes opening
The room repeats: Keep calm, believe in yourself, and move forward steadily.
10 minute run32 lines · runs 8:29
Before you begin: Welcome everyone. Please sit comfortably, gently drop your shoulders, and rest your hands on your desk.
- 7s Please sit upright with back supported, feet resting grounded on the floor. Body aligned and grounded
- 6s Place your right hand on your chest and your left hand on your belly. Hands placed on chest and belly
- 6s Gently close your eyes or lower your focus to the desk in front of you. Eyes closing softly
- 7s Let us pause all thoughts about upcoming exams, cram school schedules, and rankings. Releasing grip on pens
- 6s This space right now belongs to your rest, your calm, and your breathing. Chest expanding naturally
- 40s (silence) Deep silence across the room
- 6s Feel the movement under your hands as breath enters and leaves your body. Noticing hand movements on chest and belly
- 6s Notice your left hand rising as your abdomen expands on each inhale. Abdominal inhalation
- 6s Notice your left hand falling as you release all the air smoothly. Smooth abdominal exhalation
- 45s (silence) Sustained mindful breathing
- 5s We will now practice box breathing for four structured counts. Preparation for box breath
- 5s Inhale through your nose: one, two, three, four. Inhaling slowly
- 5s Hold calm and steady: one, two, three, four. Holding air gently
- 5s Exhale through your mouth: one, two, three, four. Exhaling steadily
- 5s Hold empty and quiet: one, two, three, four. Holding empty space
- 60s (silence) Continuing box breathing independently
- 6s With every inhalation, bring in clarity and inner quiet. Inhaling deeply
- 7s With every exhalation, release muscular tension from your shoulders, back, and neck. Releasing neck and shoulder tightness
- 60s (silence) Focused relaxation breathing
- 7s Remind yourself that test scores reflect a moment of assessment, not your complete future. Sitting calm and steady
- 7s Your intelligence, character, and talents expand far beyond any single examination. Relaxing facial muscles
- 7s Taking mental health days and resting well gives you the energy to keep going forward. Nodding subtly, breathing steadily
- 60s (silence) Deep internal reflection
- 7s If exam pressure feels overwhelming, seek support from family, teachers, or counselors. Hands resting back on thighs
- 7s Remember you can always reach out to student helpline 1925 or Teacher Chang 1980. Listening quietly
- 60s (silence) Peaceful presence
- 6s Let us take three full, deep breaths together to complete our session. Inhaling deep together
- 6s Breathe in deeply, expanding your lungs completely. Inhaling to max capacity
- 6s Exhale slowly, releasing every bit of tension. Slow complete exhale
- 30s (silence) Final stillness
- 7s Gently wiggle your toes and fingers, roll your shoulders back, and open your eyes. Shoulder roll, eyes opening
- 6s Carry this steady calm and focus with you into your study and classes today. Posture refreshed and alert
The room repeats: Keep calm, believe in yourself, and move forward steadily.
In its own language, and what it means
保持平靜，相信自己，穩步前行。
Bǎochí píngjìng, xiāngxìn zìjǐ, wěnbù qiánxíng.
What it means
This exercise uses controlled breathing and mindful reflection to help high school students lower exam anxiety. It separates personal self-worth from academic test scores while building daily emotional resilience.
Where it comes from
Original Original stress mitigation routine developed for senior high school students in Taiwan.
How to sit or stand for it
Posture
- Sit upright in your chair with feet flat on the floor
- Keep spine naturally straight without stiffness
- Rest hands comfortably on thighs or abdomen
So the room follows you
Worth knowing before you lead
- Recognize the heavy academic stress surrounding the Comprehensive Assessment Program (CAP) and entrance exams.
- Address exam fatigue, late-night studying, and the pressure of building learning portfolios.
- Practice structured box breathing to clear mental fatigue and calm the nervous system.
- Separate personal self-worth from exam scores, class rankings, or academic performance.
- Utilize available wellness resources, including mental health leave days and support hotlines like 1925, 1995, or 1980.
Words in the script
The national high school entrance exam taken by junior high students in Taiwan, typically held in May.
Changing the way you view a stressful situation to see it in a healthier, more balanced way.
A breathing technique using equal counts of inhaling, holding, exhaling, and holding again to reduce stress.
Official rest days granted to high school students in Taiwan to care for their emotional well-being without academic penalty.
Why this, and how it is done
High school entrance exams like the Comprehensive Assessment Program (CAP) bring intense academic pressure. Cram school schedules, learning portfolios, and long study hours can leave you feeling drained. This guided mental wellness script helps you lead a quiet relaxation session for your class. Use it to guide your peers through structured box breathing, drop physical tension, and refocus before studying.
You can choose between the 3-minute, 5-minute, or 10-minute versions depending on how much time you have during your morning routine or homeroom assembly. Each spoken line is short and easy to read aloud while the room follows along in silence.
About this piece
- Taiwanese high school students face significant academic pressure due to university entrance exams and competitive admissions.
- Over 70% of high school students in Taiwan report high stress levels related to their academic workload.
- The Comprehensive Assessment Program (CAP) is the main entrance exam taken by junior high students preparing for senior high school.
- Taiwan's Ministry of Education officially introduced mental health adjustment days for high school students in 2024 to support student well-being.
- Taiwan operates dedicated 24-hour support lines including the 1925 mental health line, 1995 Lifeline, and 1980 Teacher Chang line.
How it is done
- High school students face intense academic pressure due to competitive university entrance exams and a rigorous curriculum. The Ministry of Education has introduced mental health leave and promotes programs to enhance student well-being and prevent self-harm.
Sources: Educational Challenges in Taiwan: Mental Health in Taiwanese High Schools · Mental health leave offered to Taiwanese students as youth suicides double - The Guardian · High schools to offer mental health days - Taipei Times · Education ministry urges junior high students to rest before national exam | Taiwan News | May. 15, 2026 14:21 · CWLF Survey: Academic Pressure & Social Media Harm Taiwanese Junior High Students' Mental Health::最新消息(英) - 兒福聯盟
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