The nervous system, particularly the autonomic nervous system (ANS), controls your body’s response to stress. It has two main parts: the sympathetic nervous system (the “fight-or-flight” response) and the parasympathetic nervous system (the “rest-and-digest” or soothing system). The techniques below are designed to activate the soothing parasympathetic system to quickly reduce feelings of anxiety, panic, and emotional overwhelm.
Soothing Rhythm Breathing (SRB)
Soothing Rhythm Breathing is a mindful, controlled breathing technique used in Compassion Focused Therapy (CFT) to activate the body’s soothing system via the vagus nerve.
How to Practice Soothing Rhythm Breathing
- Posture: Sit upright in a comfortable chair with your feet flat on the floor, or lie down. If sitting, gently arch your lower back slightly to make your belly accessible for diaphragmatic breathing.
- Focus: Place one hand on your chest and the other on your belly (diaphragm).
- The Mechanics (Diaphragmatic Focus): When you inhale, aim to send the air deep into your belly—the hand on your belly should rise, while the hand on your chest remains still. When you exhale, the hand on your belly will gently fall back towards you.
- The Rhythm (Slow Down): Once comfortable with the mechanics, gently slow your breathing. A common soothing rhythm is a 4-second inhale and a 6-second exhale, or simply ensuring the exhale is longer than the inhale.
- Inhale: Gently inhale to your belly for a slow count of 4.
- Hold: Gently hold your breath for a count of 2.
- Exhale: Slowly exhale through your mouth for a count of 6.
- Repeat: Repeat this cycle five to ten times, or for 1-2 minutes.
- Tip: As you practice, you can silently say or think gentle, soothing phrases, such as “mind slowing down” on the inhale and “body slowing down” on the exhale.
You can find videos of this on my youtube channel or download the audio on soundcloud
The Mammalian Dive Reflex / TIPP Skills
The TIPP skills are a set of Distress Tolerance techniques from Dialectical Behaviour Therapy (DBT), designed to rapidly change your body chemistry and reduce extreme emotion. The ‘T’ skill (Tip the Temperature) directly utilizes the Mammalian Dive Reflex.
1. Tip the Temperature (The Mammalian Dive Reflex)
The Mammalian Dive Reflex is a natural survival mechanism that triggers an immediate slowing of the heart rate (bradycardia) and redirects blood flow toward vital organs when your face is submerged in cold water and you hold your breath. This response quickly shifts your body from a “fight-or-flight” state to a calmer state.
| Method | Steps | Purpose |
| Ice Water Face Dunk (Most Effective) | 1. Fill a bowl or sink with icy cold water (add ice cubes if possible). 2. Take a deep breath and hold it. 3. Submerge your face (especially the area around your eyes and cheeks) for 30 seconds. 4. Come up for air and repeat if needed. | Rapidly activates the dive reflex to interrupt panic, rage, or extreme distress. |
| Cold Compress / Ice Pack (Alternative) | 1. Place an ice pack, frozen washcloth, or bag of frozen peas on your cheeks, eyes, and forehead. 2. Hold your breath briefly as you apply the cold. 3. Hold for 30 seconds. | Stimulates the same facial nerves to slow the heart rate when a full dunk is not an option. |
Caution: Consult a healthcare provider before using this technique if you have a heart condition, a lowered base heart rate, are on beta-blockers, or have an eating disorder (particularly anorexia nervosa).
2. Intense Exercise (I)
Engage in intense physical activity for a short period (10-15 minutes, or until tired) to release stored physical energy and rapidly decrease the intensity of extreme emotion.
- Examples: Running in place, jumping jacks, fast walking, or pushing against a wall.
3. Paced Breathing (P)
Similar to SRB, paced breathing slows down your respiratory rate, which directly calms the nervous system.
- Example: Slow your breathing down to 5-6 breaths per minute (e.g., a 4-second inhale and a 6-second exhale).
4. Paired Muscle Relaxation (P)
A process of systematically tensing and then releasing muscle groups throughout the body while pairing the release with a focused exhale.
- Example: As you inhale, clench a muscle group (e.g., your fists/arms) for a few seconds. As you exhale, release the tension completely and say the word “Relax” in your mind. Notice the difference between tension and relaxation.
Self-Soothing with the Five Senses
The goal of this DBT skill is to comfort yourself using your senses to bring immediate relief and ground you in the present moment, shifting focus away from intense distress.
| Sense | Soothing Technique Examples |
| Vision | Look at calming or beautiful sights: a starry sky, a piece of art, or nature (flowers, trees). |
| Hearing | Listen to soothing music, nature sounds (rain, waves), or an audiobook. Mindfully focus on the sounds around you. |
| Smell | Use calming aromas: light a scented candle, use lavender essential oil, or smell your favourite tea/coffee. |
| Taste | Mindfully eat a piece of your favourite comfort food (slowly savour the texture and flavour), or chew strong mint gum/candy. |
| Touch | Hold or wear something soft (a blanket, fuzzy socks), take a warm bath or shower, or pet an animal. |
Distract with ACCEPTS
The ACCEPTS skill uses structured, healthy distraction to interrupt the cycle of emotional escalation. It helps you pass time during a crisis until the wave of emotion subsides without making the situation worse.
| Letter | Skill | Examples |
| A | Activities | Engage in an activity that takes your full attention: a hobby, a puzzle, watching a movie, or house cleaning. |
| C | Contributing | Do something nice for someone else, which shifts your focus outward and can boost self-esteem: send a kind text, do a chore for a family member, or volunteer. |
| C | Comparisons | Put your current situation in perspective: compare your current pain to a time you felt worse and survived, or to people facing greater hardships. (Use with caution and self-compassion.) |
| E | Emotions | Induce a different emotion to shift your mood: watch a funny movie if you’re sad, or a scary movie if you’re feeling numb. |
| P | Pushing Away | Temporarily block distressing thoughts/emotions: visualize putting the problem in a box on a shelf to deal with later, or physically leave the distressing situation for a short time. |
| T | Thoughts | Occupy your mind with a mental task: count backward from 100 by 7s, recite a poem, or read an engaging book. |
Grounding Techniques: The 5-4-3-2-1 Method
The 5-4-3-2-1 technique is a sensory-based method that is quick, discreet, and highly effective for interrupting an emotional spiral and bringing your focus to the immediate environment.
The goal is to use your five senses to anchor yourself in the “here and now,” which essentially turns down the volume on distressing thoughts about the past or future.
How to Practice 5-4-3-2-1
Mindfully go through your five senses and identify specific, concrete examples for each step:
- 5 Things you can See: Look around and name five things you can see. Notice details like color, shape, and texture.
- Example: “I see the blue trim on the window, the grain in the wood table, a dust motte floating in the light, the yellow tip of a pen, and the dark stitching on my trousers.”
- 4 Things you can Touch: Notice four things you can physically feel against your body or within reach. Pay attention to the texture and temperature.
- Example: “I can feel my feet flat on the floor, the smooth surface of my phone, the rough texture of my sweater, and the cool air on my cheek.”
- 3 Things you can Hear: Focus on three specific sounds, both near and far.
- Example: “I hear the sound of the traffic outside, the hum of the refrigerator, and the click of the keyboard.”
- 2 Things you can Smell: Identify two different smells in your environment.
- Example: “I smell the coffee from my cup and the faint scent of my laundry detergent.”
- 1 Thing you can Taste: Notice one thing you can taste. This can be the lingering taste of a drink, gum, or even the air.
- Example: “I taste the sweetness of the gum I’m chewing.”
Dr Lauren Rooney 
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