Intense physiological regulation (TIPP).

The use of temperature to "reset" the system.

When emotional arousal is extreme (panic, explosive anger), cognitive skills often fail. In these cases, one resorts to changing the body's physiology directly.

The "T" in TIPP refers to Temperature, specifically the use of cold water. Immersing the face in ice water or applying an ice pack to the eye and cheekbone area while holding one's breath for 30 seconds activates the "mammalian immersion reflex."

This reflex causes an immediate bradycardia (the heart slows down) and redirects blood to vital organs, forcing the nervous system to go from a state of high sympathetic arousal to an almost instantaneous parasympathetic calm. It is a biological way of "turning the system off and on".

Intense exercise to metabolize energy

"I" (Intense exercise) harnesses the energy generated by the fight or flight response.

When the body is flooded with adrenaline and cortisol, sitting down to meditate may be impossible.

Performing intense aerobic exercise for 20 minutes-running, jumping, burpees-allows you to "burn off" this excess physiological activation.

By physically tiring the body, motor agitation and aggressive rumination are reduced, leaving the body in a state of natural exhaustion that facilitates subsequent relaxation and mental clarity, while releasing mood-enhancing endorphins.

Breathing and systematic muscle relaxation

The final two "P's" refer to Paced Breathing and Paired Muscle Relaxation.

Paced Breathing involves slowing the breathing rate to about 5 or 6 breaths per minute, making sure that the exhalation is longer than the inhalation (e.g., breathe in in 4 seconds and breathe out in 6 or 8). This stimulates the vagus nerve and reduces anxiety.

Paired muscle relaxation combines deliberate tension of muscle groups with sudden relaxation while exhaling and mentally saying the word "relax".

This teaches the body to recognize the difference between tension and relaxation and to release accumulated tension voluntarily, promoting a state of physical serenity.

Summary

When emotional activation is extreme and cognition fails, physiology is directly intervened. Changing the temperature with cold water activates the immersion reflex, slowing the heart and calming the system.

Intense exercise burns off excess adrenaline and cortisol generated by the fight response. This reduces motor agitation and facilitates subsequent relaxation through the release of natural endorphins.

Slow breathing and paired muscle relaxation stimulate the vagus nerve to reduce anxiety. These techniques teach the body to voluntarily release tension, promoting an immediate state of physical serenity.