健康与遗传心理学研究室知识库

现实生活中，适度的应激和疼痛刺激可以帮助个体更好地适应环境，但是过于强烈或持久的应激和疼痛感受会给人们的身心健康带来不利影响。放松训练是一种常见的应对疼痛和应激的方法。但是传统的方法存在一些不足，如:大多注意躯体放松，忽略精神放松:训练时间长;个体接受度不同;受限于辅助材料等等。限制了放松法的推广应用。

目的:在前人研究的基础上，对已有的放松方法进行改良，提出间断式呼吸训练法，并探讨此方法应对焦虑及镇痛的效果。

方法:共招募在校大学生、研究生93名。随机分成间断式呼吸训练组(简称呼吸训练组)(n=31)，音乐放松组((n=31)，和对照组((n=31)。被试填写特质焦虑问卷(Trait Anxiety Inventory, TAI )，疼痛灾难化量表(Pain CatastrophizingScale9 PCS)，然后分别进行20分钟的呼吸训练、音乐放松或自由等待，之后填写状态焦虑问卷(State Anxiety Inventory, SAI )，完成应激速算任务(Mental Arithmetic Test)、冷压任务(Cold Pressure Test, CPT )，最后填写应对策略问卷(Coping Strategy Questionnaire, CSQ)。

结果:经过20分钟的训练，呼吸训练组和音乐放松组的状态焦虑水平显著低于对照组(2876士5.08vs. 36.66士7.44, P< 0.001, 31.41士7.94 vs. 36.66士7.44,P< 0.01);呼吸训练组的痛阂显著高于音乐放松组和对照组(16.80士13.8 vs. 11.49士9.83, P < 0.05; 16.80士13.87 vs. 8.46士4.72, P < 0.001);冷压任务中，冷压痛恢复阶段，呼吸训练组与音乐放松组的痛苦得分显著低于对照组(1.72士1.67 vs.3.10士2.53, P<0.01; 1.93士1.67 vs. 3.10士2.53, P < 0.05);痛阑与状态焦虑呈显著负相关关系(r=-0.277, P<0.01).

结论:经过短期间断式呼吸训练的个体能有效应对焦虑，更好地从痛苦中恢复。并且疼痛耐受性优于音乐放松组。间断式呼吸训练是一种有效的放松方法。

Moderate stress and pain stimuli can help individuals to better adapt to the environment. However, severe and continuous stress and pain may bring harmful effects on the physical and mental health. Relaxation techniques are common methods to relieve pain and stress. However, there are some shortcomings of traditional relaxation methods, such as focusing on physical relaxation rather than mental relaxation; too long training time; individual difference in acceptability of the training techniques; availability to the auxiliary materials, etc. All these shortcomings limit the application of relaxation.

Objective: Based on previous research, we have developed a new relaxation technique and tested its efficacy for relieving stress and pain.

Methods: Ninety-three College students participated in this study. They were randomly divided into 3 groups: the breath-training group (n=31)，the music relaxation group (n=31), and the control group (n=31). The participants were asked to complete the Trait Anxiety Inventory and Pain Catastrophizing scale before formal experiment. Then they received 20 minutes of intermittent breath training, music relaxation training, and just-waiting period, respectively. After that, all participants performed two behavioral tasks: Mental Arithmetic Test and Cold Pressure Test. Mental arithmetic induced stress and cold water induced pain were measured to evaluate the effectiveness of relaxation training. Stress-related questionnaires were also filled in after the behavioral tests.

Results: After the training procedure, the state anxiety scores of both relaxation groups were significant lower than that of the control group (28.76士5.08 vs. 36.66士 7.44, P<0.001;31.41士7.94 vs. 36.66士7.44, P<0.01).Pain thresholds of the breath-training group were statistically higher than those of the other two groups (16.80士13.87 vs. 11.49士9.83, P<0.05; 1 G.80士13.87 vs. 8.46士4.79 P<0.001). The distress scores of the two relaxation groups were also lower than that of the control group during the recovery period in the Cold Pressure Test (1.72士1.67 vs. 3.10士 2.53, P<0.01;1.93土1.67 vs. 3.10士2.53， P<0.05). Pain threshold negatively correlated with state anxiety( r-=-0.277，P<0.01).

Conclusions: Short-term intermittent breath relaxation training is an effective and reliable technique for reducing anxiety and promoting recovery from distress. Overall it is better than the traditional music relaxation method.