Struggling with intense emotions? Discover the power of Paired Muscle Relaxation, one of the essential DBT TIP skills designed to quickly reduce emotional arousal and help you regain calm.

In this video, we’ll walk you through the Paired Muscle Relaxation technique, which combines muscle tensing with controlled breathing to activate your parasympathetic nervous system—the part of your nervous system that helps you relax.

What You’ll Learn:
How this skill fits into the DBT TIP skills for managing high emotional arousal.
How to pair muscle tensing with breathing out to achieve a deeper state of relaxation.
Advice on practicing in different environments and how to handle distractions or judgments.

Practice Paired Muscle Relaxation with us, and experience its calming effects in realtime.

Start practicing today to build your resilience against overwhelming emotions. Remember, consistency is key—effectiveness improves with practice!

At The Counseling Center Group® we use a variety of techniques to help improve the quality of life for individuals, couples, groups, and families. We work with children, adolescents, and adults. You can reach out by calling us at 8886046776 or by visiting our website at https://counselingcentergroup.com.

Acknowledgements:
Adapted from: Linehan, M. M. (2015). DBT® skills training handouts and worksheets (2nd ed.). Guilford Press.
Narrated by: Kristina Ward, LMSW
Produced by: Jennifer Hartwell
Intro and Outro Music by: Middle Ground Music

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