Paced Breathing DBT TIP Skill

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In DBT there are 3 TIP skills. These are skills that can be used to reduce extreme Emotion Mind, fast. They change the chemistry of your body by activating your parasympathetic nervous system. This is the part of your nervous system that calms you down. • • Very high emotional arousal can make it difficult to use skills. TIP skills are rapid ways to reduce emotional arousal. The DBT TIP skills are Tip the Temperature, Intense Exercise, and Paced Breathing, along with Paired Muscle Relaxation. In this video, we go into detail on Paced Breathing. • • With paced breathing, you pace your breathing by slowing it down and increasing your exhale in comparison to your inhale. For example, breathing in for 4 seconds and breathing out for 8 seconds. • • Paced breathing can cause changes in sympathetic and parasympathetic activity. In a way similar to the dive reflex, it is effective at reducing emotional arousal by activating the parasympathetic nervous system. • • The nice thing about this skill is that you can do it anytime anywhere! You can be driving, or even in a meeting, and can continue with what you need to do while also using a skill! • • At The Counseling Center Group® we use a variety of techniques to help improve the quality of life for individuals, couples, groups, and families. We work with children, adolescents, and adults. You can reach out by calling us at 888-604-6776 or by visiting our website at https://counselingcentergroup.com. • Acknowledgements: • Adapted from: Linehan, M. M. (2015). DBT® skills training handouts and worksheets (2nd ed.). Guilford Press. • Narrated by: Leo Massey • Produced by: Jennifer Hartwell • Intro and Outro Music by: Middle Ground Music

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