DBT Skills Training Module: Distress Tolerance
The DBT Distress Tolerance skill Observe the Breath, Half-Smile is a calming practice that helps you ground yourself in the present moment. It starts with focusing on your breath, specifically paying attention to how it feels as it enters and exits the tip of your nose. By tuning into this subtle sensation, you redirect your attention away from distressing thoughts and emotions and into the here and now. This mindfulness practice creates a sense of calm and balance, allowing you to approach challenges with greater clarity. The rhythmic flow of your breath acts as an anchor, steadying your mind and body during moments of heightened stress.
Adding a half-smile to this practice further enhances its soothing effects. A half-smile involves softening the muscles in your face and allowing a gentle, natural upward curve of your lips—not a forced grin, but a small expression of acceptance and calm. This simple action can send a signal to your brain that it’s safe to relax, helping to soften not just physical tension but also emotional distress. Together, observing the breath and practicing the half-smile create a powerful tool for emotional regulation, fostering inner peace and helping you navigate difficult moments with grace and composure.
Reference: Linehan, M.M. (2015). DBT Skills Training Manual (2nd ed.). Guilford Press.
Inner Renovations Toolbox 