Скачать или смотреть The Science Behind DBT’s Best Anxiety Hack: Harnessing the Dive Reflex

In this video, I explore a dialectical behavior therapy—or DBT—skill that is the most powerful anxiety management technique in the program. It harnesses the power found in the mammalian dive reflex!

I explain how this natural biological response, triggered by submerging your face in cold water while holding your breath, can rapidly calm anxiety through bradycardia (slowed heart rate) and activation of the parasympathetic vagus nerve. The science behind this reflex is fascinating, as it's an ancient survival mechanism shared by all mammals that temporarily changes how our bodies regulate oxygen and heart rate when underwater, resulting in an effective way to calm down in SECONDS.

If you liked this new format I’m experimenting with, let me know what you think! In addition, any suggestions for future skills to cover are welcome.

If you read this far, yay!

Now go enjoy the video if you haven’t already :)


SOURCES USED IN THIS VIDEO:

Talking about it in humans:

Godek D, Freeman AM. Physiology, Diving Reflex. [Updated 2022 Sep 26]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NB...


Ones about the nervous system (same first author lol):

Panneton W. M. (2013). The mammalian diving response: an enigmatic reflex to preserve life?. Physiology (Bethesda, Md.), 28(5), 284–297. https://doi.org/10.1152/physiol.00020...

Panneton, W. M., & Gan, Q. (2020). The Mammalian Diving Response: Inroads to Its Neural Control. Frontiers in neuroscience, 14, 524. https://doi.org/10.3389/fnins.2020.00524


A paper on the history of it:

Vega J. L. (2017). Edmund Goodwyn and the first description of diving bradycardia. Journal of applied physiology (Bethesda, Md. : 1985), 123(2), 275–277. https://doi.org/10.1152/japplphysiol....


DBT Source (gotta pay homage to the QUEEN):

Linehan, M. M. (2015). DBT® skills training manual (2nd ed.). The Guilford Press.


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Disclaimer: I am not a qualified mental health professional. This channel exists for educational purposes, and I do my best to provide accurate and up-to-date information. In order to create content, I combine scientific resources (peer reviewed studies and easy-to-understand articles) and my own personal experiences/advice. I seek to make complicated topics easy to understand, but I am no substitute for a doctor, therapist, or other qualified mental health professional.

#dbt #dialecticalbehaviortherapy #mammaliandivereflex #schizoaffective #schizoaffectivedisorder