TIPP: Paced Breathing

(calm music) If you are feeling stressed right now, even anxious or overwhelmed, then you may feel like things are out of your control. But there is a therapy tool called TIPP that can really help. It stands for temperature, intense exercise, progressive muscle relaxation, and paced breathing. All of these TIPs can really help you find a sense of control and ultimately some relief. Today, we'll try paced breathing where we'll exhale for longer than we inhale. You wanna take a deep breath in for four seconds. You wanna hold for seven seconds, and you wanna release for eight seconds. We call this 4-7-8 breathing. It may feel difficult to hold and exhale for that long, but with practice, it'll get easier. Let's begin. So let's inhale for four, three, two, one. Let's hold for seven, six, five, four, three, two, one. And then let's exhale for eight, seven, six, five, four, three, two, one. Good job, hopefully you're just feeling a little bit more relaxed. Let's try that again. Let's go in for four, three, two, one. Hold that for seven, six, five, four, three, two, one. And then, release for eight, seven, six, five, four, three, two, one. All right, just kind of stay in that for a little bit and you'll just continue to just start to get more in a resting state, feeling just more in control. Let's do it one more time, and we're gonna go in for four. (Instructor deeply inhales) Hold for seven. And then, exhale for eight, (Instructor deeply exhales) two, one. And just let yourself get back to your natural breath until you're just breathing normally. Along with other TIPP skills, paced breathing can be a helpful way to calm yourself down when you're feeling stressed, anxious, or even overwhelmed. The more you practice it, the easier it gets. Come back to this exercise whenever you need a moment to just pause and regain control. Some components of the TIPP technique may not be safe for individuals with certain health conditions. Please use caution and adapt these techniques to your personal needs....