To slow your shallow breathing, breathe deeply into your belly. Fill your belly to the max, hold for 4 secs, and slowly exhale for 6 seconds. Keep doing this until your breathing is stabilized.

Eastern Michigan University

In order to reduce extreme emotions, changing the state of your body is critical. This skill is helpful in reducing the physical symptoms of extreme emotions. The skill is divided into the following:

T- Tip the temperature

I- Intense Exercise 

P- Paced breathing

P- Paired muscle relaxation (PMR)


TIPP Skill in Crisis Survival Skills Within Distress Tolerance of Dialectical Behavior Therapy

Linehan, M. M. (2015). DBT Skills Training Manual (2nd ed.). The Guilford Press. https://survivingcptsd.files.wordpress.com/2018/01/dbt_skills_training_handouts_and_worksheets_-_linehan_marsha_srg_.pdf
- The manual has 3 modules: distress tolerance, emotion regulation, and interpersonal effectiveness. Each module has handouts, which are essentially the lesson plans with descriptions and teachings of the skill. 

DBT Skills Training Manual

To change the temperature of your body and to trick your brain into thinking you are under water, use a bowl of water with ice or cold ice packs. Dip your face in the bowl of water, hold for 30 seconds. Alternatively, hold an ice pack on your forehead and your breath for 30 seconds.

TIPP Skill: T-Tip the Temperature

Do any type of intense physical activity for a minimum of 5 minutes. Examples include jumping, running, lifting weights, etc. The goal is to get your heart rate up and release any physical tension you have.

TPP Skill: I-Intense Exercise

TIPP Skill: P-Paced Breathing

While breathing deeply into your belly, tense the muscles all over your body. Try to focus on areas where you notice the most tension. The degree of tension should depend on your comfort level and if you are experiencing any muscle pain in some areas of your body. Then, notice how the tension feels. Lastly, while exhaling, let go of the tension slowly and feel yourself relax. 

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