Skills On The Go
Below are videos and explanations of skills we commonly teach clients during sessions. The purpose of these videos and explanations are for clients to be able to walk themselves through these on their own without their therapist present.
These do not substitute for therapy in any capacity.
Box Breathing
Box breathing is a simple nervous system regulation tool that uses a steady 4-4-4-4 rhythm: inhale, hold, exhale, and pause. This practice can help calm the body, focus the mind, and bring you back into the present moment — one breath at a time.
Yin Yoga
Yin yoga is a slow, gentle practice where we hold supported stretches for a few minutes at a time. When we work with the hips, we are giving the body permission to soften an area that often holds stress, bracing, and protective tension. The goal is not to push or force the body open. The goal is to create safety, breathe slowly, notice sensations, and allow the nervous system to learn that it can release little by little.
Bilateral Tapping
Bilateral tapping is a grounding practice that gently alternates touch from one side of the body to the other. This back-and-forth rhythm can help calm the nervous system, bring you into the present moment, and create a sense of safety in the body.
Safe Space / Calm Place
Safe space, or calm place, is a grounding visualization practice that helps the nervous system connect with a felt sense of safety, comfort, and steadiness. By imagining a calming place in detail, the body can begin to soften, slow down, and return to the present moment.
Light Stream
Light stream is a calming visualization practice that uses imagery to support nervous system regulation. By imagining a gentle stream of light moving through the body, you can create a felt sense of warmth, comfort, and ease — without forcing the body to relax.
Container
The container exercise is a grounding visualization that helps create space from overwhelming thoughts, emotions, or memories. It does not erase or avoid what you are feeling — it simply gives your nervous system permission to set it down temporarily and return to it when you feel more supported.
Vibration Plate
A vibration plate can be a gentle way to support circulation, muscle activation, lymphatic flow, balance, and nervous system grounding. The rhythmic movement gives the body sensory input that may help you feel more present, energized, and connected — especially when used slowly and intentionally. Always start low and go slow.
Grounding
Grounding, or placing your bare feet on the earth, is a simple way to reconnect with your body and the present moment. The sensation of grass, soil, sand, or water beneath your feet can offer calming sensory input, support nervous system regulation, and help you feel steadier, more connected, and more present.
TIPP
TIPP is a DBT distress tolerance skill for moments when emotions feel too intense to manage with thinking alone. Temperature, intense exercise, paced breathing, and paired muscle relaxation help calm the body first, so the mind has more space to respond instead of react.