Cool It! A deep breath will do you good.
July in Texas makes you think of vacationing in the cool, dry air of Arizona. And when we get hot, our nerves get shot. So, here’s part 3 on how to “Cool It!” this summer.
Paced breathing is a powerful tool within the Dialectical Behavior Therapy (DBT) framework, specifically as part of the TIPP skill set. TIPP stands for Temperature, Intense Exercise, Paced Breathing, and Progressive Muscle Relaxation. These skills are designed to help individuals manage intense emotions and reduce physiological arousal. Now, let's take a moment to delve into how paced breathing works and its benefits.
Paced breathing involves taking slow, deep breaths at a consistent rhythm. Typically, it means breathing in for a count of four to five seconds, holding for a moment, and then exhaling for a count of six to seven seconds. This practice might sound simple, but its effects can be profound.
First, let's consider the physiological impact. When we encounter stress or intense emotions, our body's natural response is to go into fight-or-flight mode. Our heart rate increases, muscles tense up, and our breathing becomes rapid and shallow.
This response, while helpful in immediate danger, is counterproductive in most modern stressors. Paced breathing counteracts this response by activating the parasympathetic nervous system, which promotes a state of calm and relaxation. As you slow your breathing, your heart rate follows suit, your muscles relax, and your mind starts to calm down.
From a psychological perspective, paced breathing serves as a form of mindfulness. It anchors you to the present moment, reducing the ruminative and anxious thoughts that often accompany high stress. By focusing on the rhythm and sensation of your breath, you create a mental space that is less cluttered by the noise of distressing emotions.
Additionally, this practice can significantly improve emotional regulation. Emotions are closely tied to our physiological state, and by calming the body, we can also soothe the mind. Paced breathing offers a practical, accessible way to gain control over emotions that might otherwise feel overwhelming. It's like having a reset button that you can press anytime, anywhere.
For those dealing with anxiety, panic attacks, or overwhelming stress, paced breathing can be a game-changer. It doesn’t require any special equipment, can be practiced discreetly, and is effective almost immediately. By incorporating paced breathing into your daily routine, you build resilience against stress and cultivate a habit of calmness and focus.
In summary, paced breathing is more than just a technique; it's a bridge to a calmer, more centered self. By engaging with this practice, you harness the power of your breath to transform your physiological and psychological state, paving the way for greater emotional stability and overall well-being. It’s a simple, yet profoundly effective tool that reminds us that sometimes, the best solutions are the ones we carry with us every day.
