Universal Pain Therapy (UPT) Deep Dive: Module 2 - Polyvagal Approaches
In our previous blog post, we explored UPT's Module 1: Pacing Tools and Self-Compassion. Now, let's delve into Module 2: Polyvagal Approaches. This module focuses on the nervous system, specifically the vagus nerve, and its role in pain perception.
The Polyvagal Theory Connection:
The polyvagal theory, proposed by Dr. Stephen Porges, suggests that the autonomic nervous system (ANS) plays a crucial role in our fight-or-flight response and relaxation state. UPT utilizes techniques to activate the ventral vagus nerve, which promotes feelings of safety and relaxation.
Breathing Exercises for Relaxation:
One key approach in Module 2 is slow, diaphragmatic breathing. This deep breathing technique activates the ventral vagus nerve, promoting relaxation and potentially reducing pain perception.
The Science Behind Breathing:
A 2016 study in Clinical Journal of Pain found that slow, diaphragmatic breathing activates the parasympathetic nervous system (including the ventral vagus nerve) and reduces pain perception in chronic low back pain patients [1].
Mindfulness: Cultivating Awareness
Module 2 also integrates mindfulness practices. Mindfulness exercises help you become more aware of your body sensations and emotional responses to pain without judgment. This awareness can empower you to choose relaxation techniques like slow breathing when needed.
The Benefits of Mindfulness:
Studies have shown that mindfulness-based interventions can be effective in reducing chronic pain and improving emotional well-being [2].
Module 2 of UPT offers valuable tools to promote relaxation and potentially reduce pain perception. By calming the nervous system and increasing awareness, you can create a foundation for further progress in your pain management journey.
Stay tuned for the next blog post, where we'll explore UPT's Module 3: DBT Reality Acceptance!
