Tag: World Class University

  • IoT Implementation for Server Room Security Monitoring Using Telegram API

    IoT Implementation for Server Room Security Monitoring Using Telegram API

    Authors: Mochamad Fajar Wicaksono ; Myrna Dwi Rahmatya; Ilham

    DOI: 10.18517/ijaseit.12.5.13922

    Abstract

    This research aims to create a system that can monitor server room security by utilizing IoT technology, controllers, sensors, actuators, and Telegram API. The system made includes security for the indoor and outdoor parts. The method used in this study is experimental. The output obtained by the user is telegram text messages, photos, and video. The main controller on this system is the Raspberry Pi. This study showed that if the server room temperature is >230C, the system will send a message via Telegram. If the PIR sensor_1 or PIR sensor_2 detects an intruder or the measured distance is <300cm from the side of the door, the system will send text messages, photos, and videos via Telegram. That way, the user can determine the next steps related to the condition of the server room. However, if the RFID tag is recognized, the solenoid door lock, PIR, and ultrasonic will be deactivated. Other features, Users can ask the system to record a video of the room conditions and also messages related to room temperature through commands sent via Telegram messages. Testing is carried out using 3 scenarios: testing command, testing regarding valid access, and testing regarding invalid temperature and intruder detection. Overall test results show all these tests were successful 100% and followed the objectives and program scenarios. This tool has fulfilled the objective where this tool can monitor the condition and security of the server room by utilizing IoT technology. © 2022, International Journal on Advanced Science, Engineering and Information Technology. All Rights Reserved.

    Author keywords

    Iot; Monitoring; Raspberry pi; Server room; Telegram
    This article can be accessed at: https://www.scopus.com/pages/publications/85141765608

  • Exploring the Landscape of Deep Learning Techniques for IoT Data: A Systematic Literature Review

    Exploring the Landscape of Deep Learning Techniques for IoT Data: A Systematic Literature Review

    Authors: Ansarullah Lawi ; Aulia Agung Dermawan ; Dwi Ely Kurniawan ; Ivan Muhammad Reza ; Feberlian Elisabeth Gulo ; Zainal Arifin Hasibuan

    DOI: 10.18517/ijaseit.15.2.20226

    Abstract

    The rapid evolution of software, hardware, and internet technology has enabled the proliferation of internet-connected sensor tools that gather information and observations from the physical world. The IoT comprises billions of intelligent devices, extending physical and virtual boundaries. However, traditional data processing methods face significant challenges in handling the vast volume and variety of IoT data. This paper systematically reviews. These devices generate vast amounts of data daily, with diverse applications crucial for generating new knowledge, identifying future trends, and making informed decisions. This underscores IoT’s value and enhances technology. Deep learning (DL) has significantly enhanced IoT and mobile applications, demonstrating promising outcomes. Its data-driven, anomaly-based approach for detecting emerging threats positions it well for IoT intrusion detection. This paper proposes a comprehensive framework leveraging DL techniques to address data processing challenges in IoT environments and enhance intelligence and application capabilities. Furthermore, this study systematically reviews and categorizes existing deep learning techniques applied in IoT, identifies critical challenges in IoT data processing, and provides actionable insights to inspire further research in this domain. It discusses the introduction of IoT and its data processing challenges and explores various DL approaches applied to IoT data. Significant DL efforts in IoT are surveyed and summarized, focusing on datasets, features, applications, and challenges to inspire further advancements in this field. © (2025), (International Journal on Advanced Science). All rights reserved.

    Author keywords

    anomaly detection; data processing; deep learning; IoT; literature review
    This article can be accessed at: https://www.scopus.com/pages/publications/105005194401

  • UNIKOM, with the Director of Courses and Training of The Ministry of Education, Conducted a Strategic Audience: Initiation of a Course-Based Higher Education Association to Expand Access to Education

    UNIKOM, with the Director of Courses and Training of The Ministry of Education, Conducted a Strategic Audience: Initiation of a Course-Based Higher Education Association to Expand Access to Education

    BANDUNG, UNIKOM — On Thursday, March 12, 2026, Universitas Komputer Indonesia (UNIKOM) hosted a strategic meeting with the Director of Courses and Training from the Ministry of Primary and Secondary Education, along with leaders of several higher education institutions. The meeting aimed to strengthen the transformation of course and training institutions into higher education providers and was held at the Rector’s Office, 15th Floor, UNIKOM Smart Building.

    In an interview, UNIKOM Rector  Prof. 3 Prof. HC. Dr. Ir. Eddy Soeryanto Soegoto, M.T., emphasized that the meeting marked an important milestone in building national synergy through the establishment of an association for universities originating from Lembaga Kursus dan Pelatihan (LKP), course and training institutions. This initiative is expected to enhance inter-institutional collaboration, improve education quality, and broaden public access to higher education. “UNIKOM itself is a clear example of transformation from a LKP into STMIK and STIE, and eventually into a university. This model is quite common in Indonesia, and the number is significant,” he explained.

    Prof. Eddy further noted that the proposed association aims to bring together course-based higher education institutions, particularly in optimizing the Recognition of Prior Learning (RPL) scheme. This program is considered strategic in providing opportunities for course alumni, both experienced individuals and recent graduates to pursue higher education. “Most course participants come from backgrounds with limited access to higher education. Through RPL, they can be guided and supported to continue their studies at universities, including UNIKOM and other institutions,” he added. He also confirmed that UNIKOM has opened the RPL admission pathway for the 2026/2027 academic year, in line with government efforts to expand access to higher education through this scheme.

    Meanwhile, Dr. Yaya Sutarya, S.Pd., M.Pd., Director of Courses and Training at the Ministry of Education and Culture’s Office Complex, stated that the meeting aimed to invite UNIKOM to participate in the formation of a national forum that would serve as a platform for the aspirations of LKP alumni whose institutions have transformed into universities or polytechnics. “We want to build a forum capable of accommodating and advocating for the interests of LKP alumni, from institutional development and student affairs to management systems,” said Dr. Yaya.

    Dr. Yaya also emphasized that UNIKOM was chosen as a strategic partner due to its inspiring track record in transforming from a small training institution into a leading university offering education from the undergraduate to the doctoral level. “UNIKOM experience serves as a concrete example of the successful transformation of a vocational training institution into a university. Therefore, we hope this collaboration can be implemented on a large scale and have a broad impact on the development of education in Indonesia,” he added.

    Through the establishment of this association and the optimization of the RPL program, stakeholders expect to create an inclusive, adaptive, and sustainable education ecosystem capable of addressing the challenges of improving human resources in the modern era. (Directorate of Hms & Pro).

  • Technological Synergy for Modern Defense: UNIKOM and PUSSENARMED Officially Form a Strategic Partnership

    Technological Synergy for Modern Defense: UNIKOM and PUSSENARMED Officially Form a Strategic Partnership

    BANDUNG, UNIKOM — Amid the rapid surge of technology in the era of modern warfare, defense dynamics are no longer reliant solely on physical strength, but increasingly on innovation and mastery of advanced technologies. Accelerated developments in fields such as Artificial Intelligence, drone systems, and cyber technology have transformed the battlefield into one that is more complex, fast-paced, and data-driven. Universitas Komputer Indonesia (UNIKOM), in collaboration with the Indonesian Army Field Artillery Center (PUSSENARMED), established a partnership through an official meeting and the signing of a Cooperation Agreement (PKS) on Thursday, April 2, 2026.

    The event took place at the Grand Meeting Room, 15th Floor of the UNIKOM Smart Building. UNIKOM Rector, Prof. 3 Prof. HC. Dr. Ir. Eddy Soeryanto Soegoto, M.T., was present alongside the university’s Vice Rectors, Deans, Director of INFRANET UNIKOM, and Head of the Cooperation Division. The PUSSENARMED delegation was led by Major General TNI Budi Eko Mulyono, S.Sos., M.Han., CHRMP., along with his team. The occasion marked an important milestone in strengthening collaboration between higher education institutions and national defense entities, particularly in advancing science, technology, and the development of competitive human resources in an increasingly complex global landscape.

    Rector UNIKOM, Prof. 3 Prof. HC. Dr. Ir. Eddy Soeryanto Soegoto, M.T., emphasized in his remarks the importance of synergy between the academic world and the defense sector in addressing the challenges of the digital era. Prof. Eddy stated, “On this occasion, we are honored to receive a visit from ARMED, namely Major General Budi and his delegation. UNIKOM itself has directorates and divisions related to robotics, rockets, digital & ICT, and Artificial Intelligence. We will collaborate on these to develop increasingly advanced systems,” said Prof. Eddy.

    Furthermore, Prof. Eddy also emphasized that this collaboration is expected to provide added value in the development of human resources as well as national defense technology innovation. “We want to share and assist so that ARMED can create new technologies applicable to weapon systems, while bringing honor to the name of the Indonesian nation,” added Prof. Eddy.

    Meanwhile, Commander of PUSSENARMED, Major General TNI Budi Eko Mulyono, underscored the urgency of this collaboration in supporting the modernization of national defense systems. “Through this cooperation with UNIKOM, we aim to facilitate the transfer of technological capabilities into our environment to support defense operations. The collaboration will follow the framework of the Tri Dharma of Higher Education, including research, educational exchange, and community service,” he explained.

    He also noted that the initiative is driven by the need for technological transformation within the military from manual systems toward more advanced and integrated modern systems. During the meeting, several strategic points were discussed, including the transition from conventional to digital-based defense technologies that are more effective and precise, the increasing reliance of modern warfare on technologies such as drones, missiles, and automated systems, collaborative development of adaptive technologies aligned with the evolving complexity of warfare, joint research in Artificial Intelligence and robotics-based weapon systems, and UNIKOM’s role as a strategic partner in facilitating research, development, and real-world implementation within PUSSENARMED.

    The event continued with the formal signing of the Cooperation Agreement as a commitment to this strategic partnership, followed by an interactive discussion session. The PUSSENARMED delegation also visited the UNIKOM x Google Artificial Intelligence Laboratory, “AI Learning Center,” to observe firsthand the technological innovations being developed.

    Through the collaboration between UNIKOM and PUSSENARMED, UNIKOM further solidifies its role as an adaptive and innovative university, actively contributing to the development of modern, self-reliant, and globally competitive national defense technology. (Directorate of Hms & Pro).

    Translated by: Gengria/DMUnikom

  • Congratulations & Success! Two UNIKOM Lecturers Secure BIMA Prototype Research Funding from Kemendiktisaintek 2026

    Congratulations & Success! Two UNIKOM Lecturers Secure BIMA Prototype Research Funding from Kemendiktisaintek 2026

    Proud news comes once again from the field of research and innovation! The academic community of Universitas Komputer Indonesia (UNIKOM) congratulates two of UNIKOM’s outstanding lecturers for successfully securing the BIMA Prototype Research Proposal Funding Program – Kemendiktisaintek 2026.

    Our highest appreciation goes to:

    1. Dr. Muhammad Aria Rajasa Pohan, M.T. (Lecturer of Electrical Engineering UNIKOM)
      • Research Focus Area: Food Security
      • Research Title: Multi-Fuzzy Smart Weather Station Prototype to Optimize the Productivity of Farming / Fishing Enterprises
    2. Febilita Wulan Sari, S.H., M.H. (Lecturer of Law UNIKOM)
      • Research Focus Area: AI Digitalization and Semiconductors
      • Research Title: Digitalization of Childcare Services (Daycare) Prototype

    We hope that this research funding achievement becomes a significant step in strengthening the contribution of UNIKOM academics in the development of science and technology, as well as providing real solutions and benefits for the wider community. Keep creating and inspiring!

  • UNIKOM Strengthens Synergy with the Government, Attends the 2026 Coblong District Halal Bihalal

    UNIKOM Strengthens Synergy with the Government, Attends the 2026 Coblong District Halal Bihalal

    BANDUNG, UNIKOMOn Tuesday, March 31, 2026, UNIKOM, represented by the Directorate of Public Relations and Protocol of the Universitas Komputer Indonesia (UNIKOM), attended the Coblong Subdistrict Halal Bihalal event during the Eid al-Fitr 1447 H celebration, carrying the theme “Strengthening Faith, Uniting Hearts in Togetherness.” The event was held at the Sheraton Bandung Hotel & Towers, Jl. Ir. H. Juanda No. 390, Dago, Coblong Subdistrict, Bandung City. The Halal Bihalal event served as a strategic momentum to strengthen the relationship between higher education institutions and regional government apparatuses.

    Various stakeholders attended the event, including representatives from the Bandung City Regional People’s Representative Council (DPRD), the Coblong Subdistrict government, the Coblong Police Station, the Coblong Military District Command (Babinsa), as well as the heads of Community Units (RW) and Neighborhood Units (RT) within the Coblong Subdistrict, including UNIKOM as one of the private universities located in the Coblong Subdistrict.

    The event served not only as a gathering to foster camaraderie following the Eid al-Fitr holiday but was also combined with the retirement ceremony for Coblong Subdistrict Head Krinda Hamidipradja, S.H., M.Si., who officially retired on April 1, 2026. An emotional and familial atmosphere marked the handover ceremony with his successor, interspersed with the presentation of awards as a token of appreciation for Krinda’s dedication and service in leading the Coblong Subdistrict from 2019 to 2026.

    The series of events commenced with an activity report from the Organizing Chairman and Secretary of Coblong District, Cecep Rohmat Soleh. He stated that the momentum of Eid al-Fitr is a strategic means to strengthen communal ties (silaturahmi), build harmonization, and unite the vision between the government and the community. Furthermore, the event served as a form of appreciation for PKK (Family Welfare Empowerment) and Posyandu (Integrated Healthcare Center) cadres through the presentation of awards for their performance and innovation at the district level. Cecep also highlighted the farewell to the Head of Coblong District, who has demonstrated a long history of dedicated loyalty in government service.

    Meanwhile, a Member of the Bandung City Regional People’s Representative Council (DPRD), Nina Fitriana Sutadi, S.I.P., M.I.P., in her speech, expressed appreciation for the organization of the Halal Bihalal, which she regarded as a crucial space to reinforce community unity and togetherness. She explained that the Halal Bihalal tradition holds historical value as a means of social reconciliation, born from efforts to resolve conflicts and strengthen interpersonal relationships. Furthermore, Nina urged the community to continue fostering the spirit of togetherness, strengthening social resilience, and remaining adaptive in facing future challenges by promoting a healthy and productive lifestyle.

    During the interview session, the Director of Public Relations and Protocol of UNIKOM, Dr. Ir. Yuni Mogot, M.Si., CPR., who attended in her capacity representing the Rector of UNIKOM, Prof. Dr. (H.C.) Ir. Eddy Soeryanto Soegoto, M.T., stated that UNIKOM’s presence is a manifestation of the university’s commitment to building synergy with the government and the community. She emphasized that UNIKOM does not merely act as an educational institution but also as a strategic partner in human resource development and community empowerment within the Coblong District. Through this Halal Bihalal momentum, it is hoped that collaboration between academia and the regional government can continue to be sustainably strengthened.

    UNIKOM’s participation in the Coblong District Halal Bihalal embodies the institution’s commitment to strengthening partnerships with the government and the public. The momentum of this event simultaneously serves as a strategic space to improve communication, synergy, and sustainable collaboration among the academic sphere, government authorities, and the surrounding community in order to propel Bandung City toward greater excellence and competitiveness. (Directorate of Hms & Pro)

    Translated by: Salma/DMUnikom

  • Directorate of Incubators and Small and Medium Enterprises Unikom Hosts the Annual Members’ Meeting of the Smart Cooperative, Strengthening Transparency and Strategic Direction for 2026

    Directorate of Incubators and Small and Medium Enterprises Unikom Hosts the Annual Members’ Meeting of the Smart Cooperative, Strengthening Transparency and Strategic Direction for 2026

    BANDUNG, UNIKOM — On Friday, March 13, 2026, the Directorate of Incubators and SME Business at the Universitas Komputer Indonesia (INBISKOM) held the Annual General Meeting (AGM) of the UNIKOM SMART Consumer Cooperative for the 2025 fiscal year as a demonstration of its commitment to the principles of organizational transparency and accountability. Held at Room 4310, Campus I UNIKOM, the event was attended by representatives from the West Java Cooperative Office, Ir. Siswo Prihandono as a member of the Cooperative Supervisory Team along with his team, Heads of Study Programs, and the board and members of the SMART UNIKOM Cooperative.

    In her opening remarks, the Director of INBISKOM, Prof. Dr. Lilis Puspitawati, S.E., M.Si., Ak., CA., stated that the consistent annual implementation of the RAT reflects a shared commitment to developing the SMART Cooperative. She expressed her appreciation to all board members and participants for their active contributions and strong collaboration, which have enabled the cooperative to continue growing and progressing. According to her, the successful organization of the RAT serves as tangible evidence that member participation plays a vital role in sustaining and advancing the cooperative.

    Furthermore, Prof. Lilis noted, “I am confident that members’ enthusiasm for shopping and conducting transactions within the cooperative will continue to increase, given the various benefits and advantages it offers.” She also expressed hope that the SMART Cooperative would continue to expand, both in terms of revenue growth and the addition of Stock Keeping Units (SKU), enabling it to provide more optimal services to all members.

    The event continued with remarks from Prof. Dr. Hj. Dewi Kurniasih, S.IP., M.Si., Chair of the Cooperative Supervisory Board, followed by the presentation of the supervisory report by the Cooperative Supervisory Team from the West Java Cooperative Office. The report emphasized that the supervision results for the 2025 fiscal year represent accountability for the implementation of cooperative guidance and oversight. The RAT itself was held on March 30, 2026, covering a supervision period from January 1 to December 31, 2025, with oversight activities focusing on several strategic aspects of cooperative management.

    Based on the audit results, there were a number of significant findings. From an institutional and management perspective, the cooperative demonstrated notable progress, particularly in implementing cooperative democratic principles and improving administrative order. From an organizational standpoint, there was a significant increase in membership, rising from 65 members at the end of the previous year to 75 members in 2025. This growth reflects increasing trust and participation among members, which is expected to further drive the cooperative’s future growth and performance.

    Moving on to the main agenda, RAT participants democratically elected the session chair and meeting secretary to lead the proceedings. Various strategic issues were discussed comprehensively, including the ratification of meeting procedures, accountability reports from the management and supervisory boards for the 2025 fiscal year, as well as a question-and-answer session and the presentation of general views from members. The dynamic discussions reflected a high level of participation in shaping the cooperative’s future policy direction.

    In addition, the RAT established general organizational policies, the Work Plan (RK), and the Cooperative Revenue and Expenditure Budget Plan (RAPBK) as strategic foundations for future development. INBISKOM’s role in organizing this event underscores UNIKOM’s commitment to strengthening professional, adaptive, and sustainable campus business units.

    The event concluded with the reading of the meeting summary by the RAT minutes officers, Assoc. Prof. Dr. Irawan Afrianto, S.T., M.T., together with Apriani Puti Purfini, S.Kom., M.T., followed by the distribution of social funds, door prizes, and a networking session. The RAT served not only as an annual evaluation forum but also as a momentum to strengthen solidarity and enhance synergy among cooperative members within the UNIKOM community.

    Through the implementation of the RAT facilitated by INBISKOM, the SMART UNIKOM Cooperative is expected to further improve its organizational performance in a transparent and professional manner, while making a tangible contribution to members’ welfare and strengthening the entrepreneurial ecosystem within the campus environment. (Directorate of Hms & Pro)

    Translated by: Salma/DMUnikom

  • UNIKOM’s Harmony at the Eid Al-Fitr 1447 H Halal Bihalal: Purifying Ourselves and Uniting Our Steps Toward a World-Class University with Integrity

    UNIKOM’s Harmony at the Eid Al-Fitr 1447 H Halal Bihalal: Purifying Ourselves and Uniting Our Steps Toward a World-Class University with Integrity

    BANDUNG, UNIKOM — In an atmosphere of warmth and togetherness following Ramadan, Universitas Komputer Indonesia (UNIKOM) held its 1447 H Halal Bihalal gathering on Tuesday, March 31, 2026. The event carried the theme, “UNIKOM’s Harmony: Purifying Ourselves and Uniting Our Steps Toward a World-Class University with Integrity.”

    UNIKOM Rector and Chair of West Java APTISI, Prof. 3 Prof. HC. Dr. Ir. Eddy Soeryanto Soegoto, M.T., was in attendance, accompanied by the Advisor of the Science & Technology Foundation, Dra. Hj. Ani Astuti, S.E. They were joined by the Vice Rectors, Deans, Directors, Heads of Study Programs, lecturers, and the broader UNIKOM academic community, as well as the leadership of the BNI Dago Branch/Regional Office.

    Held in the 17th-floor Auditorium of the UNIKOM Smart Building, the gathering provided a strategic platform to strengthen ties and reinforce the values of togetherness across the campus.Prof. 3 Prof. HC. Dr. Ir. Eddy Soeryanto Soegoto, M.T., began his remarks by inviting the entire academic community to pray for the health of the Chair of the Science & Technology Foundation, Hj. Lasmaya Oli’i, who is currently undergoing hospital treatment. He expressed his hope that the collective prayers of the UNIKOM family would provide strength and bring her healing.He then reflected on UNIKOM’s extensive journey from its establishment on August 8, 2000, to the present day. “This long journey is certainly inseparable from the contributions and hard work of all leaders, lecturers, and educational staff, as well as the support of various external parties. Our various achievements, including improved study program accreditations and international recognition, are the direct result of the synergy we have built together,” Prof. Eddy stated.In the spirit of the Halal Bihalal, Prof. Eddy emphasized the importance of using the post-Ramadan momentum as a starting point to reinforce the values of discipline, togetherness, and compassion cultivated during the holy month. He noted that the experience of fasting, from sahur (the pre-dawn meal) and breaking the fast, to worshipping with family, is a character-building process that must be consistently maintained.Concluding his remarks, he wished all attendees a Happy Eid al-Fitr 1447 H. “

    Through this Halal Bihalal gathering, we hope our existing ties will grow stronger and serve as the foundation for building a more advanced, excellent, and competitive UNIKOM as we move toward becoming a World-Class University,” he said.The event continued with a religious speech and prayer delivered by guest speaker KH. Drs. Yayat Ruhiyat Ar-Rasyid. He emphasized that the essence of true success lies in three main elements: being of benefit to others, peace of mind, and togetherness. A person is judged as successful not by how much they possess, but by the extent to which their presence benefits others, leaves a legacy of goodness, and helps produce a superior generation.KH. Yayat explained that success is also reflected in the peace of mind born out of closeness to Allah SWT, which prevents individuals from being easily overwhelmed by worries about the future. Ultimately, success in life cannot be achieved individually, but rather through collaboration and synergy, where every role is crucial in achieving common goals. He further highlighted that UNIKOM’s success as a world-class university is inseparable from leaders who possess strong spiritual values, particularly regarding devotion to parents and deep respect for one’s mother. These values form the foundation of blessed leadership, which directly impacts the institution’s progress.The culmination of the event was a formal Halal Bihalal gathering among the leaders, lecturers, and educational staff, which warm and familial atmosphere.

    The tradition of shaking hands and asking for mutual forgiveness perfectly reflects the noble values of Eid al-Fitr as a means of reconciliation and strengthening interpersonal relationships within the campus community.Through this Halal Bihalal, UNIKOM not only strengthened its internal ties but also reaffirmed its commitment to building a harmonious, inclusive, and integrated organizational culture. It is hoped that the spirit of togetherness fostered during this event will serve as a positive driving force, propelling UNIKOM toward its goal of becoming an adaptive and collaborative world-class university. (Directorate of Hms & Pro)

  • UNIKOM Harmony: Self-Purification and Unity Toward an Integrity-Driven World-Class University

    UNIKOM Harmony: Self-Purification and Unity Toward an Integrity-Driven World-Class University

    Universitas Komputer Indonesia (UNIKOM) held a Halal Bihalal 1447 H gathering at the Auditorium, 17th Floor, UNIKOM Smart Building on Tuesday, March 31, 2026. The event was attended by university leaders, lecturers, and administrative staff.

    The Rector of UNIKOM, Prof. 3 Prof. HC. Dr. Ir. Eddy Soeryanto Soegoto, M.T., expressed his hope that this moment of togetherness and fellowship would strengthen the bonds among all elements of the university in order to collectively advance UNIKOM as an outstanding university on the international stage.

    Also present as a speaker was Yayat Ruhiyat Ar-Rasyid, Chairman of the Board of Trustees and Founder of the Yayasan Aksara Qur’an Ar-Rasyid, who delivered a religious talk highlighting the importance of integrating science and technology (IPTEK) with faith and piety (IMTAK) in the academic world.

    The entire leadership and academic community of UNIKOM would like to convey:

    Taqabbalallahu Minna Wa Minkum, Shiyamana Wa Shiyamakum.
    Happy Eid al-Fitr. May we be forgiven for our past mistakes. 🙏

  • BREATHING TECHNIQUES FOR MANAGING PERFORMANCE ANXIETY

    BREATHING TECHNIQUES FOR MANAGING PERFORMANCE ANXIETY

    Summary written by Professor Bettina Meiser, University of New South Wales, Sydney, Australia

    Students can benefit from simple breathing and relaxation exercises, including diaphragmatic breathing, box breathing, a grounding technique called the 5-4-3-2-1 method, and progressive muscle relaxation.

    Diaphragmatic Breathing

    Diaphragmatic Breathing (4-6 cycles)

    Diaphragmatic breathing calms the autonomic nervous system. Diaphragmatic (belly) breathing involves inhaling deeply through the nose, allowing the abdomen to expand while keeping the chest relatively still, and then exhaling slowly.

    Diagram/Visualization of Steps

    (Adapted from the University of Mississippi Medical Center)

    1. Starting Position: Lie on your back or sit comfortably. Place one hand on your chest and the other on your abdomen (just above the navel).
    2. Inspiration (Inhale): Inhale slowly through your nose. Focus on allowing your abdomen to expand outward (the hand on your belly should rise) while your chest remains still.
    3. Expiration (Exhale): Exhale slowly through your mouth (or nose) while tightening your abdominal muscles. Your belly will pull inward (the hand on your belly should fall). 

    BOX BREATHING
    Box breathing also calms the autonomic nervous system. Box breathing, or square breathing, is a simple four-step stress reduction technique that involves equal 4-second counts for inhaling, holding the breath, exhaling, and holding the breath empty.

    GROUNDING TECHNIQUE

    A well-known grounding technique is the 5-4-3-2-1 method. This involves identifying 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This exercise can quickly pull an individual out of an overwhelming or anxious state, or a flashback, and bring them back to the present moment.


    PROGRESSIVE MUSCLE RELAXATION

    This technique involves systematically tensing and then relaxing specific muscle groups, usually starting from the toes and moving up to the head. Progressive muscle relaxation can be practiced either sitting in a comfortable chair or lying down on a bed or mat, depending on your preference and location.