TIPP (Temperature, Intense exercise, Paced breathing, Paired muscle relaxation) is a Dialectical Behavior Therapy (DBT) distress tolerance skill designed to quickly change your body chemistry when emotional arousal is overwhelmingly high.
When emotional intensity spikes (above 8 or 9 out of 10), cognitive techniques land weakly because executive functioning is impaired. TIPP uses physiological interventions (like cold water facial immersion or paced breathing) to activate the mammalian dive reflex and rapidly lower autonomic arousal:
Techniques like paced breathing and sensory grounding directly activate the vagus nerve, sending safety signals to the brain stem to turn down autonomic fight-or-flight arousal.
Paced breathing slows respiratory rate to shift physiology:
Camic guides you through TIPP skills step-by-step during moments of high distress, helping you lower physiological arousal before moving into cognitive problem-solving.
Linehan, M.M. (1993, 2014). DBT Skills Training Manual. New York: Guilford Press.
