Distress Tolerance Skills - Video 1 - Flashcard Set
What is paced breathing and how is it done?
Paced breathing is a breathing technique where you count as you breathe in and out, with a pause at the top and bottom of each breath. Example: 5 in, 7 out.
How long should one practice paced breathing for it to be effective?
Practicing paced breathing every day for three or four minutes can be effective, even in the long term.
What is the author’s comparison of paced breathing to medication for anxiety?
The author refers to paced breathing as ‘behavioral anti-anxiety medication’.
What is belly breathing and how is it different from normal breathing?
Belly breathing, also known as diaphragmatic breathing, is breathing where you inhale and make your belly go out instead of your chest. It stimulates the vagal nerve and can activate the parasympathetic system.
How can belly breathing be incorporated into paced breathing?
Belly breathing can be done while practicing paced breathing, but it is not necessary. It can stimulate the vagal nerve and activate the parasympathetic system.
What is the vagal nerve?
The vagal nerve is a nerve in the belly that can be stimulated by belly breathing. It can activate the parasympathetic system.
What is the parasympathetic system?
The parasympathetic system is the part of the nervous system responsible for rest and relaxation. It can be activated by belly breathing and the stimulation of the vagal nerve.
How effective is paced breathing according to research?
Research suggests that paced breathing can be extremely effective, even in the long term, for reducing arousal and anxiety.
