T (Temperature)
This reflex slows your heart rate when your face hits cold water
What is the dive reflex
This is the minimum amount of time needed for intense exercise to shift emotion.
What is 60 seconds.
An example of a helpful paced breathing ratio in DBT (inhale to exhale second amounts).
What is inhale 4 to exhale 6 (any number combo as long as the inhale is less than the exhale).
This is the ideal length of time to hold a gentle muscle tension before releasing.
What is about 3–5 seconds.
True or false: You need ice to use the temperature skill.
What is false.
Name one movement someone can do even while seated.
What are rapid leg lifts, fast tapping, seated marching, etc.
Name one visual anchor someone could use while breathing.
What is a plant, window, lamp, pet, or object in the room.
Name a common area of the body that Paired Muscle Relaxation can help relieve tension from.
What is jaw, shoulders, brow, etc.
Name one body area where cold works fastest.
What are cheeks, neck and wrists
This is the main goal of using intense exercise in TIPP.
What is to burn off excess physiological arousal
This is the best posture for paced breathing:
What is 3
This is the recommended intensity of the tension during PMR:
What is B: gentle but noticeable.
This is the main reason temperature works so quickly on panic.
What is rapid parasympathetic activation.
True or false: Intense exercise works even if you don’t feel motivated to do it.
What is true.
This type of breathing pattern forms a square shape when visualized.
What is box breathing
This is the best way to choose which muscle group to start with during PMR.
What is starting where you feel the most tension.
Give one creative, everyday item someone could use for the “T” in TIPP.
What is a cold drink, frozen veggies, snow, cold air from freezer or outside, etc.
Name a situation where intense exercise might not be the best first choice.
What is when someone is dizzy, dissociated, or physically limited.
This simple adjustment makes paced breathing more effective.
What is extending the exhale.
This is the key internal skill that makes PMR more effective over time: noticing tension early before it builds.
What is body awareness.