Tim Arrigo teaches TIPP, a DBT technique that shifts your nervous system from fight-or-flight to calm by changing body temperature, doing intense exercise, breathing deeply, and relaxing muscles. It works because emotional distress is physiological, not just mental.
If you get very emotionally triggered, then this video is for you. So guys, right now I'm here in the infrared sauna. I come in here quite often, uh, to change my chemistry in my body, right? So years ago, I used to get super triggered by situations, and I would stay in sometimes in that trigger for like 2, 3, 4 days, sometimes even a week. Right? And sometimes I was trying to work through things psychologically, right? Like I was trying to work through it in my mind, but I should have been really working through it physiologically. So I want to teach you guys a technique right now that can take you out of that highly charged emotional experience and put you back in the driver's seat of your emotions, controlling, right, your mode, your emotional state. So It goes by the acronym of TIPP, okay? This is a dialectical behavioral therapy technique. It goes by the acronym of TIPP. So, TIPP, T-I-P-P, okay? So, the acronym is temperature. So, first I want to change my temperature. That includes maybe a cold shower, splashing cold water on my face for, you know, 15 seconds to 45 seconds. This mimics the dive reflex when you do this. Second to that, I want to engage in intense exercise. So this can be running in place for 3 minutes. This can be 100 push-ups. OK, what you want to do is raise your— elevate your heart rate. OK, next is paired up paced breathing. So the paced breathing is deep diaphragmatic inhales through my nose, out through my mouth. OK, I want to do 6 of those deep, deep breaths. OK? Next, I want to engage in paired muscle relaxation. So I want to go from the top of my head all the way to the bottom of my feet, and I want to relax every little muscle. Relax my forehead, relax my cheeks, relax my neck, relax my traps, relax my shoulders, relax my chest, relax my back. Okay, and as I'm doing this, I am stopping the sympathetic response, that fight-or-flight response, and you are activating your parasympathetic nervous system, which is your your rest and digest nervous system, okay? So again, guys, a lot of times we try to talk through our issues and we think our issues are a mental issue, but really it's the fact that you're not getting into action, you're not changing your chemistry, right? Your body, your brain has its own pharmacy of chemicals, right? Endorphins, dopamine, serotonin, oxytocin, cortisol, adrenaline. You wanna learn how to tap into your internal pharmacy, right? And rely on the coping skills that you're developing within yourself because we're all coping with things in our life. It's not a matter of whether or not we're triggered, it's what we do when we're triggered, right? A lot of you guys think that being healthy means I'm no longer triggered. No, it doesn't, guys. Being healthy means that when you are triggered, you rely on adaptive coping skills that actually provide real relief, and not maladaptive coping skills that only prolong the state that you're in and temporarily remove you from it. We never want to rely on anything outside of ourselves to do the work for us. Right guys, so remember this acronym: TIPP. T-I-P-P. Temperature, intense exercise, paced breathing, paired muscle relaxation. Try it out, tell me what you think in the comments.
