Pain Core Curriculum Module 11: Stress, Relaxation, and Mindful Breathing: A Primer-Presentation

Video Transcription

Video Summary

Kevin Vowles, a clinical psychologist, presents an overview of two breathing techniques useful for managing stress and pain: diaphragmatic breathing and mindfulness-based breathing. Stress originates from internal bodily responses to external threats, historically conceptualized by Walter Cannon’s “fight or flight” response and further studied by Hans Selye’s General Adaptation Syndrome, which includes alarm, resistance, and exhaustion stages. Chronic human stress differs from acute animal stress and can worsen health outcomes like pain, immunity, and substance use.<br /><br />Diaphragmatic breathing emphasizes deep, slow breaths using the diaphragm, activating the parasympathetic nervous system to induce relaxation, reduce anxiety, and improve oxygen intake. It is simple, portable, and well-suited for primary care, though its effects are often short-term and best used as part of comprehensive treatment.<br /><br />Mindful breathing focuses on present-moment awareness to improve attention and response to stressful situations, helping prevent impulsive, harmful reactions. This practice involves observing sensations and thoughts without judgment, fostering greater emotional regulation.<br /><br />While evidence indicates these techniques provide short-term relief and benefit when combined with therapies like cognitive-behavioral therapy or mindfulness-based stress reduction, continued practice is essential for sustained benefits. Both techniques are low-risk but may cause paradoxical anxiety in some patients, for whom specialized care is advised.<br /><br />Vowles offers practical scripts, audio resources, and clinical rationales for implementing these exercises in various settings.

Keywords

diaphragmatic breathing

mindfulness-based breathing

stress management

pain relief

parasympathetic nervous system

emotional regulation

cognitive-behavioral therapy

mindfulness-based stress reduction