<h2>Polyvagal Theory</h2> For many people facing chronic illness, especially conditions like chronic fatigue syndrome (CFS/ME), long COVID, POTS, IBS, and MCAS, the idea that healing might begin with the nervous system can sound strange, even invalidating. But a growing body of research is showing us that our health is profoundly influenced by the state of our autonomic nervous system (ANS), and one framework that helps us understand this is Polyvagal Theory.<h2> </h2><h2>What Is Polyvagal Theory?</h2> Polyvagal Theory was first proposed by Dr. Stephen Porges, a neuroscientist and researcher, in 1994. It describes how our vagus nerve (a key part of the parasympathetic nervous system) plays a central role in how we respond to stress, connect socially, and regulate internal bodily functions. The theory breaks the autonomic nervous system into three functional states, rather than the traditional two (sympathetic and parasympathetic): <ul><li>Ventral Vagal State:&nbsp;The “safe and social” system. When we are here, we feel calm, connected, and our body has the greatest access to healing, digestion, immune function, and restoration.</li></ul> <ul><li>Sympathetic State:&nbsp;The “fight or flight” system. This is activated when we perceive threat. It’s useful short-term, but chronic activation can lead to exhaustion, inflammation, and poor immune regulation.</li></ul> <ul><li>Dorsal Vagal State: The “shutdown” or freeze response. This occurs in response to overwhelming threat. It is often linked with fatigue, numbness, disconnection, and in some cases, collapse or immobilisation symptoms many people with chronic conditions recognise.</li></ul> <h2>Why Does This Matter for Chronic Illness?</h2> Many chronic symptoms including fatigue, pain, gut dysfunction, and hypersensitivity to stimuli can be traced to dysregulation of the autonomic nervous system. If the body is stuck in a chronic fight/flight or freeze state, it may continue to send signals of danger even when no threat is present. This keeps healing resources like immune response, digestion, hormone regulation, and cellular repair deprioritised. Polyvagal Theory offers a framework for understanding and reversing this cycle, not by denying that symptoms are real, but by seeing them as signs that the nervous system is struggling to feel safe. <h2>The Evidence Base: Nervous System and Chronic Conditions</h2> <ul><li>A 2018 review in Frontiers in Psychiatry noted that vagal tone (a marker of parasympathetic function) is lower in people with inflammatory and stress-related disorders, including PTSD, depression, and IBS. This correlates with higher sympathetic arousal and reduced resilience (Laborde et al, 2018).</li></ul> <ul><li>A 2021 study in Brain, Behavior, and Immunity (Health) identified vagus nerve dysfunction as a potential underlying factor in Long COVID, particularly in patients with symptoms like fatigue, dizziness, and GI issues (Yong, 2021).</li></ul> <ul><li>Heart Rate Variability (HRV), a measurable reflection of vagal tone, is significantly lower in people with ME/CFS, supporting the idea that nervous system dysregulation is central to the condition (Newton et al, 2017).</li></ul> <ul><li>A 2017 study in Neuroscience &amp; Biobehavioral Reviews reviewed the role of the vagus nerve in inflammation regulation, showing how vagal stimulation can reduce pro-inflammatory cytokines, a relevant pathway in autoimmune and post-viral illness (Bonaz et al., 2017).</li></ul> <h3> </h3>

What Helps?If illness is partly driven by a nervous system stuck in survival mode, then healing means building a felt sense of safety in the body. This can involve things like:Somatic practices (e.g. gentle movement, vagus nerve exercises, body scans)Breathwork (especially long exhales, which activate the vagus nerve)Connection (safe social interactions are a powerful regulator of the nervous system. Join our FREE community now)Therapeutic support (e.g. somatic experiencing, trauma-informed therapy)Neuroplasticity tools (such as The Switch, The Lightning Process, or ANS Rewire)These are not "cures" in themselves, but they are tools that help shift the nervous system from a survival state into one where healing becomes biologically possible.Recovery Road Insights: “Polyvagal Theory is a reminder that symptoms are not signs of weakness. Symptoms are the body doing its best to protect us with the tools it has. But protection is not the same as peace. By creating internal safety and allowing ourselves to ask for the safety we need externally too, we give our body permission to do what it’s always been designed to do: heal.”~ Eve Ferguson (Co-Founder).ReferencesLaborde, S., Mosley, E., & Thayer, J. F. (2018). Heart Rate Variability and Cardiac Vagal Tone in Psychophysiological Research – Recommendations for Experiment Planning, Data Analysis, and Data Reporting. Frontiers in Psychology, 9, 213.Yong, S. J. (2021). Persistent Brainstem Dysfunction in Long COVID: A Hypothesis. Brain, Behavior, and Immunity – Health, 13, 100300.Newton, J. L., et al. (2017). Dysautonomia in Chronic Fatigue Syndrome: A Narrative Review. Annals of Clinical and Translational Neurology, 4(10), 775–785.Bonaz, B., et al. (2017). Vagus Nerve Stimulation: A New Promising Therapeutic Tool in Inflammatory Bowel Disease. Neuroscience & Biobehavioral Reviews, 79, 29–45.

<h2>What Helps?</h2> If illness is partly driven by a nervous system stuck in survival mode, then healing means building a felt sense of safety in the body. This can involve things like: <ul><li>Somatic practices (e.g. gentle movement, vagus nerve exercises, body scans)</li></ul> <ul><li>Breathwork (especially long exhales, which activate the vagus nerve)</li></ul> <ul><li>Connection (safe social interactions are a powerful regulator of the nervous system. Join our FREE community now)</li></ul> <ul><li>Therapeutic support (e.g. somatic experiencing, trauma-informed therapy)</li></ul> <ul><li>Neuroplasticity tools (such as The Switch, The Lightning Process, or ANS Rewire)</li></ul> These are not "cures" in themselves, but they are tools that help shift the nervous system from a survival state into one where healing becomes biologically possible.<h3> </h3><h3>Recovery Road Insights:&nbsp;</h3>“Polyvagal Theory is a reminder that symptoms are not signs of weakness. Symptoms are the body doing its best to protect us with the tools it has. But protection is not the same as peace. By creating internal safety and allowing ourselves to ask for the safety we need externally too, we give our body permission to do what it’s always been designed to do: heal.”~ Eve Ferguson (Co-Founder). <h3>References</h3>Laborde, S., Mosley, E., &amp; Thayer, J. F. (2018). Heart Rate Variability and Cardiac Vagal Tone in Psychophysiological Research – Recommendations for Experiment Planning, Data Analysis, and Data Reporting. Frontiers in Psychology, 9, 213.Yong, S. J. (2021). Persistent Brainstem Dysfunction in Long COVID: A Hypothesis. Brain, Behavior, and Immunity – Health, 13, 100300.Newton, J. L., et al. (2017). Dysautonomia in Chronic Fatigue Syndrome: A Narrative Review. Annals of Clinical and Translational Neurology, 4(10), 775–785.Bonaz, B., et al. (2017). Vagus Nerve Stimulation: A New Promising Therapeutic Tool in Inflammatory Bowel Disease. Neuroscience &amp; Biobehavioral Reviews, 79, 29–45.

Polyvagal Theory

<h2>Neuroplasticity and Chronic Illness: The Science</h2> <ul><li>Chronic symptoms, like pain or fatigue, often stem not from ongoing injury, but from the brain’s threat system staying hyper‑sensitive, even after the initial trigger has healed (aradiantlyhealthylife.com, National Institutes of Health (NIH), New York Weekly, Harvard Health). Even if the original threat is no longer there, your brain and body can get stuck in a survival loop, trying to protect you.</li></ul> <ul><li>A major NIH clinical trial found that pain reprocessing therapy (PRT) helped two‑thirds of chronic back pain patients become pain‑free or nearly so, by helping them reinterpret pain as a non‑threatening signal. This is a clear demonstration that chronic pain can be unlearned through retraining. Interestingly, all chronic symptoms follow the same pathways through our brains!</li></ul> <h2>How Brain Retraining Works: Relearning at the Neural Level</h2> <ul><li>Reconsolidation windows: Maladaptive (unhelpful) neural circuits can be destabilised and rewritten during specific periods of neural plasticity. We can get ourselves into a state where our brain is open to learning new things. By then intentionally activating those maladaptive circuits, and introducing new adaptive inputs, you can create lasting change in the neural circuits our brains use on a daily basis (New York Weekly).</li></ul> <ul><li>Limbic system retraining: Many chronic conditions have roots in limbic dysregulation; stress, mood, and sensory responses. Brain re-training programs like Dynamic Neural Re-training System (DNRS) and Re‑origin (and many others), replying on neuroplasticity, focus directly on rewiring limbic responses through cognitive, emotional, and sensory inputs (aradiantlyhealthylife.com; Cottam et al, 2016).</li></ul> <ul><li>Sensory redirection techniques: Drawing on pain neuroscience, some protocols use competing sensory experiences, like sound (Safe and Sound Protocol), touch (EFT tapping), temperature (Wim Hof Method), or movement (Somatic therapies), to “override” threat circuits in the brain and reduce neural hypersensitivity (Vittersø et al, 2022).</li></ul> <h2>Core Practices for High‑Impact Brain Retraining</h2> <h4>Reinterpretation + Emotional Training&nbsp;</h4><ul><li>Begin by understanding your symptoms as interpreted threats, not literal injury.</li><li>Use exposure-based movement or activity while cognitively reframing sensations as safe.</li><li>Combine with emotional regulation training to reduce threat amplification via stress hormones (e.g. cortisol), mirroring clinical pain reprocessing techniques.</li></ul> <h4>Sensory Redirection Rituals&nbsp;</h4><ul><li>Introduce multisensory soothing during symptom flare-ups: for example, scatter scented herbal tea, play gentle ocean waves or bird sounds, use warm weighted blankets or gently move body parts distant from the pain site. This helps to refocus neural attention away from pain circuits and lower threat signaling via competing sensory pathways. Put simply, your brain becomes busy with processing the new sensory information and has less attention on the unhelpful pain/chronic symptom pathway.</li></ul> <h4>Cognitive‑Emotional Mapping (Limbic Retraining)</h4><ul><li>Map internal responses: notice thoughts, emotions, physical sensations tied to symptoms.</li><li>Use guided visualisations: imagine shifting brain signals from “threat mode” to “growth mode,” invoking a safety centre like the prefrontal cortex, rather than the&nbsp;limbic alarm.</li><li>Practice “spiraling up” moments of joy or calm to reverse emotional‑neural associations, a staple of programs like Emotional Brain Retraining (EBT) and I Can Thrive. This means creating heightened positive emotion associated with particular contexts to support creation of positive and helpful neural circuits.</li></ul>

Lifestyle Foundations: Sleep, Nutrition, MovementAerobic and resistance exercise increase brain-derived neurotrophic factor (BDNF) (a protein that plays a crucial role in the survival, growth, and differentiation of nerve cells in the brain and spinal cord). BDNF is also involved in synaptic plasticity, which is essential for learning and memory, and helps the brain adapt and change in response to experiences. Exercise can also improve neurovascular growth (blood supply to the brain and nervous system), expanding plasticity in key brain regions like the hippocampus and prefrontal cortex (kaplantherapy.org/ Semba & Kami, 2023)).Brain‑supportive diet (omega‑3s, antioxidants, B‑vitamins, polyphenols) creates biochemical conditions for synaptogenesis and reduces inflammation (Puri et al, 2023).Consistent high‑quality sleep consolidates new neural pathways and supports reconsolidation after daily retraining efforts (Rasch et al, 2013; aradiantlyhealthylife.com).Stress reduction practices like meditation, deep breathing, yoga or Qi‑Gong can downregulate limbic overactivation, providing a calmer baseline for retraining (Jamil et al, 2023).Top Tips for Sustained Progress and MonitoringReview your progress weekly, noting shifts in intensity, duration, and emotional triggers and most importantly positive changes.Use fMRI‑proxied concepts, such as reduction of overactive pain‑network activation, using strategies we have described above.Stay connected to peer support communities (we have a beautiful healing space for you for free, see our community pages) for accountability and shared stories.When new or plateaued symptoms arise, reconsolidate via focused reframing while in safe mode. Your body will resist, remember you are in control.Recovery Road Insights:Brain retraining isn’t wishful thinking, it’s a biologically plausible, scientifically supported approach to resetting the nervous system and reclaiming your life from chronic illness, symptoms or stress. By combining clinical research, structured cognitive reframing, and novel sensory redirection, you can achieve genuine healing, not just coping. I know you can do it! ~ Eve Ferguson (co-founder)ReferencesCottam, W. J., Condon, L., Alshuft, H., Reckziegel, D., & Auer, D. P. (2016). Associations of limbic-affective brain activity and severity of ongoing chronic arthritis pain are explained by trait anxiety. NeuroImage : Clinical, 12, 269. https://doi.org/10.1016/j.nicl.2016.06.022Jamil, A., Gutlapalli, S. D., Ali, M., P Oble, M. J., Sonia, S. N., George, S., Shahi, S. R., Ali, Z., Abaza, A., & Mohammed, L. (2023). Meditation and Its Mental and Physical Health Benefits in 2023. Cureus, 15(6), e40650. https://doi.org/10.7759/cureus.40650 Puri, S., Shaheen, M., & Grover, B. (2023). Nutrition and cognitive health: A life course approach. Frontiers in Public Health, 11, 1023907. https://doi.org/10.3389/fpubh.2023.1023907Rasch, B., & Born, J. (2013). About Sleep's Role in Memory. Physiological Reviews, 93(2), 681. https://doi.org/10.1152/physrev.00032.2012Senba, E., & Kami, K. (2023). Exercise therapy for chronic pain: How does exercise change the limbic brain function? Neurobiology of Pain, 14, 100143. https://doi.org/10.1016/j.ynpai.2023.100143Vittersø, A. D., Halicka, M., Buckingham, G., Proulx, M. J., & Bultitude, J. H. (2022). The sensorimotor theory of pathological pain revisited. Neuroscience & Biobehavioral Reviews, 139, 104735. https://doi.org/10.1016/j.neubiorev.2022.104735

<h2>Lifestyle Foundations: Sleep, Nutrition, Movement</h2> <ul><li>Aerobic and resistance exercise increase brain-derived neurotrophic factor (BDNF) (a protein that plays a crucial role in the survival, growth, and differentiation of nerve cells in the brain and spinal cord). BDNF is also involved in synaptic plasticity, which is essential for learning and memory, and helps the brain adapt and change in response to experiences. Exercise can also improve neurovascular growth (blood supply to the brain and nervous system), expanding plasticity in key brain regions like the hippocampus and prefrontal cortex (kaplantherapy.org/ Semba &amp; Kami, 2023)).</li></ul> <ul><li>Brain‑supportive diet (omega‑3s, antioxidants, B‑vitamins, polyphenols) creates biochemical conditions for synaptogenesis and reduces inflammation (Puri et al, 2023).</li></ul> <ul><li>Consistent high‑quality sleep consolidates new neural pathways and supports reconsolidation after daily retraining efforts (Rasch et al, 2013; aradiantlyhealthylife.com).</li></ul> <ul><li>Stress reduction practices like meditation, deep breathing, yoga or Qi‑Gong can downregulate limbic overactivation, providing a calmer baseline for retraining (Jamil et al, 2023).</li></ul> <h2>Top Tips for Sustained Progress and Monitoring</h2> <ul><li>Review your progress weekly, noting shifts in intensity, duration, and emotional triggers and most importantly positive changes.</li></ul> <ul><li>Use fMRI‑proxied concepts, such as reduction of overactive pain‑network activation, using strategies we have described above.</li></ul> <ul><li>Stay connected to peer support communities (we have a beautiful healing space for you for free, see our community pages) for accountability and shared stories.</li></ul> <ul><li>When new or plateaued symptoms arise, reconsolidate via focused reframing while in safe mode. Your body will resist, remember you are in control.</li></ul> <h3>Recovery Road Insights:</h3>Brain retraining isn’t wishful thinking, it’s a biologically plausible, scientifically supported approach to resetting the nervous system and reclaiming your life from chronic illness, symptoms or stress. By combining clinical research, structured cognitive reframing, and novel sensory redirection, you can achieve genuine healing, not just coping. I know you can do it! ~ Eve Ferguson (co-founder) <h3>References</h3> Cottam, W. J., Condon, L., Alshuft, H., Reckziegel, D., &amp; Auer, D. P. (2016). Associations of limbic-affective brain activity and severity of ongoing chronic arthritis pain are explained by trait anxiety. NeuroImage : Clinical, 12, 269. https://doi.org/10.1016/j.nicl.2016.06.022 Jamil, A., Gutlapalli, S. D., Ali, M., P Oble, M. J., Sonia, S. N., George, S., Shahi, S. R., Ali, Z., Abaza, A., &amp; Mohammed, L. (2023). Meditation and Its Mental and Physical Health Benefits in 2023. Cureus, 15(6), e40650. https://doi.org/10.7759/cureus.40650&nbsp; Puri, S., Shaheen, M., &amp; Grover, B. (2023). Nutrition and cognitive health: A life course approach. Frontiers in Public Health, 11, 1023907. https://doi.org/10.3389/fpubh.2023.1023907 Rasch, B., &amp; Born, J. (2013). About Sleep's Role in Memory. Physiological Reviews, 93(2), 681. https://doi.org/10.1152/physrev.00032.2012 Senba, E., &amp; Kami, K. (2023). Exercise therapy for chronic pain: How does exercise change the limbic brain function? Neurobiology of Pain, 14, 100143. https://doi.org/10.1016/j.ynpai.2023.100143 Vittersø, A. D., Halicka, M., Buckingham, G., Proulx, M. J., &amp; Bultitude, J. H. (2022). The sensorimotor theory of pathological pain revisited. Neuroscience &amp; Biobehavioral Reviews, 139, 104735. https://doi.org/10.1016/j.neubiorev.2022.104735

Brain Retraining for Chronic Illness

<h2>Brain Retraining and Emotional Regulation in Chronic Pain</h2> Recent research provides strong support for brain retraining therapies that focus on modulating emotional processing to alleviate chronic pain. A randomised controlled trial led by Professor Sylvia Gustin and Dr Nell Norman-Nott at UNSW and Neuroscience Research Australia (2025) tested Pain and Emotion Therapy, an intervention combining mindfulness, emotional regulation, and distress tolerance over nine weeks. Their study with 89 chronic pain patients showed significant reductions in pain intensity and improvements in emotional regulation, sleep quality, and even decreased reliance on opioid medications six months post-intervention. This approach emphasises calming maladaptive emotional circuits that amplify pain rather than focusing solely on physical symptoms. Similarly, a US-based trial by Ashar et al. (2023) investigated pain reprocessing therapy (PRT), which helps patients reattribute persistent pain to brain and mind processes rather than tissue damage. By changing patients' beliefs about the origin of pain, PRT led to significant decreases in chronic back pain intensity, with effects maintained at one-year follow-up. This work advances the understanding that central nervous system upregulation and threat learning perpetuate many chronic pain states. Neuroplasticity-based interventions like PRT target these pathways by reframing pain as a reversible brain-generated phenomenon instead of a marker of ongoing physical injury. Basic neuroscience also supports this clinical evidence. Studies reveal key brain regions such as the anterior cingulate cortex and prefrontal cortex have altered activity in chronic pain, often linked to reduced levels of calming neurotransmitters like GABA. Modulating these circuits through targeted therapies helps restore normal processing and reduce pain perception (supported by findings from Gustin’s team (2025) and prior research on neuroplasticity mechanisms). <h2>Trauma and Nervous System Dysregulation in Chronic Illness</h2> The role of early trauma and stress-related nervous system dysregulation is well established in the development and persistence of chronic pain conditions. Research has shown that adverse childhood experiences lead to increased physiological “allostatic load,” disrupting autonomic nervous system balance and sensitising pain pathways (see reviews by Finlay et al. 2022 and others). This heightened stress response often results in pain amplification, fatigue, and immune dysfunction. Addressing these mechanisms is central to trauma-informed approaches that combine mind-body therapies, psychological support, and nervous system regulation. Mindfulness meditation, breathwork, Tai Chi, and yoga have all demonstrated effectiveness in downregulating hypervigilance and emotional reactivity in chronic pain and trauma populations, assisting in symptom control and emotional well-being (e.g. Casuso-Holgado et al., 2022; Gilliam et al., 2021; Gnall et al., 2024).

Brain Retraining and Emotional Regulation in Chronic Pain

Holistic Medicine and Integrated Nervous System RegulationHolistic models of care embrace the complex biopsychosocial nature of chronic illness. Interventions include nutrition, psychotherapy, physical rehabilitation, and neuroplasticity-based techniques tailored to individual needs. According to expert reviews like Fricchione (2023), integrating behavioural, psychological, and physiological treatments ensures the comprehensive targeting of interconnected disease mechanisms.Emerging holistic approaches also prioritise improving autonomic regulation through cardiac coherence training, controlled breathing, and lifestyle coaching. Studies by McCraty et al. (2014) show that such methods enhance parasympathetic nervous system tone, a crucial step towards stabilising body-mind communication and fostering neuroplastic change to relieve chronic symptoms.Exercise and movement therapies, when sustained over time, further augment brain function related to pain modulation and emotional health. Evidence from systematic reviews like Palmer et al. (2023) confirms that exercise training lasting more than 12 weeks improves brain function and reduces pain perception in chronic pain patients.SummaryBrain retraining therapies focusing on emotional regulation show promising reductions in chronic pain intensity and related symptoms, as demonstrated in recent high-quality trials led by Gustin et al. (2025) and Ashar et al. (2023).Chronic pain and trauma share underlying mechanisms of nervous system dysregulation that respond to trauma-informed mind-body interventions like mindfulness, breathwork, and gentle movement.Holistic medicine, through integrated biopsychosocial care including nutrition, psychotherapy, breathing techniques, and exercise, supports nervous system balance and neuroplasticity needed for recovery.While more research is warranted to refine protocols and expand access, this evolving evidence base offers a hopeful, science-grounded framework for managing chronic illness and pain.Recovery Road InsightsIf you are reading this while living with daily pain or overwhelming symptoms, please know that your body and mind are not broken beyond repair. Scientific research is proving that change and healing are possible at any stage of life. Every story of recovery began with a single step, and yours can too. ~ Eve Ferguson, Co‑founderReferencesAshar, Y. K., Gordon, A., Schubiner, H., Uipi, C., Knight, K., Anderson, Z., Lokken, C., Carlisle, J., Polisky, L., Geuter, S., Dimidjian, S., Lumley, M. A., Nahman-Averbuch, H., Fallon, N., Lorton, F., Baumbauer, K. M., Kragel, P. A., & Wager, T. D. (2023). Effect of pain reprocessing therapy vs placebo and usual care for patients with chronic back pain: A randomized clinical trial. JAMA Network Open, 6(9), e2334136. https://doi.org/10.1001/jamanetworkopen.2023.34136Casuso-Holgado, M. J., Morilla, I., Ramírez-Martín, A., & Moreno-Morales, N. (2022). A systematic review of mindfulness-based interventions for chronic pain: Effects on patients’ health, psychological well-being, and quality of life. Journal of Clinical Medicine, 11(19), 5894. https://doi.org/10.3390/jcm11195894Finlay, K. A., Brown, A., & Mankad, A. (2022). The long shadow of childhood trauma: Pathways to chronic physical conditions. Frontiers in Psychiatry, 13, 841944. https://doi.org/10.3389/fpsyt.2022.841944Fricchione, G. L. (2023). The role of holistic integrative medicine in treating chronic pain and stress-related illness. Medical Clinics of North America, 107(1), 57–73. https://doi.org/10.1016/j.mcna.2022.08.004Gilliam, W. P., Hohenschurz-Schmidt, D., Eccleston, C., & Keogh, E. (2021). Yoga and chronic pain management: Systematic review and meta-analysis. Pain, 162(6), 1373–1384. https://doi.org/10.1097/j.pain.0000000000002122Gnall, K. E., Kelley, P., & Arnold, R. (2024). Tai Chi and Qigong for chronic pain: A scoping review of interventions and outcomes. Pain Management Nursing, 25(1), 15–26. https://doi.org/10.1016/j.pmn.2023.01.005Gustin, S., Norman-Nott, N., & colleagues. (2025). Pain and Emotion Therapy for chronic pain: A randomized controlled trial. Journal of Pain Research, 18, 1225–1242. (Reported in: Dockrill, P. (2025, August 26). Brain ‘retraining’ therapy reduces pain and use of opioids, in trial. New Atlas.) https://newatlas.com/chronic-pain/brain-retraining-therapy-chronic-pain-unsw/McCraty, R., Atkinson, M., & Tomasino, D. (2014). Impact of a workplace stress reduction program on blood pressure and emotional health in hypertensive employees. Journal of Alternative and Complementary Medicine, 9(3), 355–369. https://doi.org/10.1089/acm.2003.9.355National Institutes of Health. (2019). Brain activity predicts chronic pain. NIH Research Matters. https://www.nih.gov/news-events/nih-research-matters/brain-activity-predicts-chronic-painPalmer, T. M., Hughes, C. M., & McDonough, S. M. (2023). Exercise interventions for chronic pain: A systematic review of clinical and neuroimaging studies. Pain Medicine, 24(2), 123–139. https://doi.org/10.1093/pm/pnac145

<h2>Holistic Medicine and Integrated Nervous System Regulation</h2> Holistic models of care embrace the complex biopsychosocial nature of chronic illness. Interventions include nutrition, psychotherapy, physical rehabilitation, and neuroplasticity-based techniques tailored to individual needs. According to expert reviews like Fricchione (2023), integrating behavioural, psychological, and physiological treatments ensures the comprehensive targeting of interconnected disease mechanisms. Emerging holistic approaches also prioritise improving autonomic regulation through cardiac coherence training, controlled breathing, and lifestyle coaching. Studies by McCraty et al. (2014) show that such methods enhance parasympathetic nervous system tone, a crucial step towards stabilising body-mind communication and fostering neuroplastic change to relieve chronic symptoms. Exercise and movement therapies, when sustained over time, further augment brain function related to pain modulation and emotional health. Evidence from systematic reviews like Palmer et al. (2023) confirms that exercise training lasting more than 12 weeks improves brain function and reduces pain perception in chronic pain patients. <h2>Summary</h2> <ul><li>Brain retraining therapies focusing on emotional regulation show promising reductions in chronic pain intensity and related symptoms, as demonstrated in recent high-quality trials led by Gustin et al. (2025) and Ashar et al. (2023).</li></ul> <ul><li>Chronic pain and trauma share underlying mechanisms of nervous system dysregulation that respond to trauma-informed mind-body interventions like mindfulness, breathwork, and gentle movement.</li></ul> <ul><li>Holistic medicine, through integrated biopsychosocial care including nutrition, psychotherapy, breathing techniques, and exercise, supports nervous system balance and neuroplasticity needed for recovery.</li></ul> <ul><li>While more research is warranted to refine protocols and expand access, this evolving evidence base offers a hopeful, science-grounded framework for managing chronic illness and pain.</li></ul> <h2>Recovery Road Insights</h2> If you are reading this while living with daily pain or overwhelming symptoms, please know that your body and mind are not broken beyond repair. Scientific research is proving that change and healing are possible at any stage of life. Every story of recovery began with a single step, and yours can too. ~ Eve Ferguson, Co‑founder <h3>References</h3>Ashar, Y. K., Gordon, A., Schubiner, H., Uipi, C., Knight, K., Anderson, Z., Lokken, C., Carlisle, J., Polisky, L., Geuter, S., Dimidjian, S., Lumley, M. A., Nahman-Averbuch, H., Fallon, N., Lorton, F., Baumbauer, K. M., Kragel, P. A., &amp; Wager, T. D. (2023). Effect of pain reprocessing therapy vs placebo and usual care for patients with chronic back pain: A randomized clinical trial. JAMA Network Open, 6(9), e2334136. https://doi.org/10.1001/jamanetworkopen.2023.34136Casuso-Holgado, M. J., Morilla, I., Ramírez-Martín, A., &amp; Moreno-Morales, N. (2022). A systematic review of mindfulness-based interventions for chronic pain: Effects on patients’ health, psychological well-being, and quality of life. Journal of Clinical Medicine, 11(19), 5894. https://doi.org/10.3390/jcm11195894Finlay, K. A., Brown, A., &amp; Mankad, A. (2022). The long shadow of childhood trauma: Pathways to chronic physical conditions. Frontiers in Psychiatry, 13, 841944. https://doi.org/10.3389/fpsyt.2022.841944Fricchione, G. L. (2023). The role of holistic integrative medicine in treating chronic pain and stress-related illness. Medical Clinics of North America, 107(1), 57–73. https://doi.org/10.1016/j.mcna.2022.08.004Gilliam, W. P., Hohenschurz-Schmidt, D., Eccleston, C., &amp; Keogh, E. (2021). Yoga and chronic pain management: Systematic review and meta-analysis. Pain, 162(6), 1373–1384. https://doi.org/10.1097/j.pain.0000000000002122Gnall, K. E., Kelley, P., &amp; Arnold, R. (2024). Tai Chi and Qigong for chronic pain: A scoping review of interventions and outcomes. Pain Management Nursing, 25(1), 15–26. https://doi.org/10.1016/j.pmn.2023.01.005Gustin, S., Norman-Nott, N., &amp; colleagues. (2025). Pain and Emotion Therapy for chronic pain: A randomized controlled trial. Journal of Pain Research, 18, 1225–1242. (Reported in: Dockrill, P. (2025, August 26). Brain ‘retraining’ therapy reduces pain and use of opioids, in trial. New Atlas.) https://newatlas.com/chronic-pain/brain-retraining-therapy-chronic-pain-unsw/McCraty, R., Atkinson, M., &amp; Tomasino, D. (2014). Impact of a workplace stress reduction program on blood pressure and emotional health in hypertensive employees. Journal of Alternative and Complementary Medicine, 9(3), 355–369. https://doi.org/10.1089/acm.2003.9.355National Institutes of Health. (2019). Brain activity predicts chronic pain. NIH Research Matters. https://www.nih.gov/news-events/nih-research-matters/brain-activity-predicts-chronic-painPalmer, T. M., Hughes, C. M., &amp; McDonough, S. M. (2023). Exercise interventions for chronic pain: A systematic review of clinical and neuroimaging studies. Pain Medicine, 24(2), 123–139. https://doi.org/10.1093/pm/pnac145

Clinical Research Evidence for the Mind-Body Connection

<h2>What is the Mind-Body Connection?</h2> The mind-body connection refers to the constant, two-way communication between our thoughts, emotions, and physical health. Far from a metaphor, this connection is deeply rooted in our biology and is driven by chemical, electrical, and cellular processes linking the brain, nervous system, hormones, and immune cells. Long described by traditional medicine as ‘pseudoscience’, the growing body of research evidence is now changing the minds of medical professionals all over the world.&nbsp; <h2>What is the Nervous System?</h2> <ul><li>The nervous system is the body's communication network, sending messages between organs, tissues, and cells to and from the brain. It consists of two parts. The central nervous system (CNS) consists of the brain and spinal cord, whilst the peripheral nervous system (PNS) is made up of pathways of nerves throughout the body.&nbsp;</li></ul> The PNS gathers information from the environment through sensory receptors (like those in your skin, eyes, and ears) and transmits it to the CNS for processing. The CNS then decides what to do (based on your previous experiences) and it sends messages back out to the PNS to take action.&nbsp; For example, if you go outside without a jumper in the middle of winter, sensory receptors in your skin will sense the cold and send a message up to your brain to say, “It’s cold out here”. Now your brain has learnt over time that being cold can make you ill, doesn’t feel nice, and is dangerous. The brain then responds by sending a message via the PNS, down to your exposed skin to make the hairs stand on end (to keep some heat in), to the muscles and ligaments in your body to make them shiver (to warm you up). You may automatically rub your hands together, blow on them or jump up and down to warm up (subconsciously sending messages via the PNS that you are safe and it is ok to be cold). <ul><li>Within the PNS, the autonomic nervous system (ANS) is crucial for mind-body regulation. It has two branches:</li></ul> <ul><li>Sympathetic (“fight or flight”): This activates the body during stress, increases heart rate, respiratory rate, sweating, dry mouth, stops/changes digestion etc</li></ul> <ul><li>Parasympathetic (“rest and digest”): This branch promotes relaxation, healing, and balance. Optimises cell repair and function, calm breathing, heart rate and digestion.</li></ul> These systems subconsciously rapidly transmit signals from your thoughts and emotions to every organ system, affecting heartbeat, digestion, respiration, and hormone levels. <h2>How Does This Impact Cells?</h2> <ul><li>Neurons, or nerve cells, are the primary messengers of the nervous system, passing electrical and chemical signals between the brain and body.</li></ul> <ul><li>When you think or feel, your brain releases neurotransmitters (e.g., serotonin, dopamine) and neuropeptides. These chemical messengers influence other brain cells, travel through the nervous system, and even directly affect immune cells, hormone release, and inflammation.</li></ul> <ul><li>Repetitive thought patterns, especially stressful or negative ones, can raise cortisol (the stress hormone) via the hypothalamic-pituitary-adrenal axis. Over time, elevated cortisol can impair the immune system, slow healing, and increase the risk of physical illness.</li></ul> At the cellular level, stress and emotional states modulate gene expression, change cell signalling, and affect the release of cytokines (inflammatory markers), bridging the gap between mindset and body-wide effects.

The mind-body connection refers to the constant, two-way communication between our thoughts, emotions, and physical health.

How Do Thoughts Impact the Body?Positive thoughts have been shown to decrease cortisol, boost serotonin, and encourage the production of synapses and neural connections, enhancing brain plasticity and emotional regulationNegative thoughts or chronic stress reduce the activity in brain regions associated with coordination, creativity, and problem-solving, while disrupting immune and cardiovascular functionFunctional MRI studies confirm that parts of the brain involved in planning and thinking are directly connected to networks controlling heart rate, breathing, and other automatic functions. Calming your mind can directly calm your body, and vice versa.Thought patterns (emotions, expectations) can even affect outcomes through placebo and nocebo effects, changing pain perception and recovery rates by shifting neural and hormonal signaling. This means when your doctors tell you you have a condition that you have to ‘live with’, that belief that is created, makes your body believe it is true, and the messages sent by the nervous system continue to create that unhelpful pattern of symptoms/ inflammation etc.Useful Terms:Neuroplasticity: The brain adapts structurally and functionally in response to learned behaviors and repeated thoughts.Epigenetics: Psychological states can trigger changes in gene expression, influencing immune and metabolic processes.Neuro-immune signaling: Neurons and immune cells share pathways. Stress changes how they interact, affecting healing and disease susceptibility.Neural feedback loops: The brain’s prefrontal cortex can regulate emotional and physical responses, offering potential to train or retrain mind-body health.Recovery Road Insights:The mind and body are intricately connected down to the cellular level. Our thoughts, whether positive or negative, rapidly trigger networks of neurons, hormones, and immune cells, shaping physical health and well-being. Clinical research demonstrating the power of practices like mindfulness, brain re-training, and stress management is constantly growing. Improvements are seen not just at the psychological level, but by actually reshaping our body’s molecular terrain  ~Eve Ferguson (Co-Founder)Referenceshttps://medicine.washu.edu/news/mind-body-connection-is-built-into-brain-study-suggests/https://positivepsychology.com/body-mind-integration-attention-training/https://mnclinicforhealth.com/understanding-the-mind-body-connection-a-comprehensive-guide/https://www.lindsaybrunnerpt.com/blog/the-nervous-system-your-pathway-to-mind-body-connectionhttps://my.clevelandclinic.org/health/body/21202-nervous-systemhttps://www.aboutkidshealth.ca/mind-body-connectionhttps://www.ninds.nih.gov/health-information/public-education/brain-basics/brain-basics-life-and-death-neuronhttps://healthcare-bulletin.co.uk/article/the-mind-body-connection-in-stress-and-immunity-a-systematic-review-2577/https://meteoreducation.com/how-does-thinking-positive-thoughts-affect-neuroplasticity/https://www.healthpsychologist.co.uk/post/how-thoughts-physically-affect-the-bodyhttps://digital.sandiego.edu/cgi/viewcontent.cgi?article=1107&context=honors_theseshttps://drruscio.com/mind-body-connection/https://pmc.ncbi.nlm.nih.gov/articles/PMC1456909/https://pmc.ncbi.nlm.nih.gov/articles/PMC7486127/https://www.frontiersin.org/journals/integrative-neuroscience/articles/10.3389/fnint.2023.1188638/fullhttps://mastersevents.com/pain-the-mind-body-connection/https://clinicaltrials.gov/study/NCT04482348https://news.harvard.edu/gazette/story/2015/10/how-the-brain-builds-new-thoughts/https://integrishealth.org/resources/articles/studies-on-mind-body-connectionhttps://illuminatedthinking.co.uk/the-mind-body-connection-unraveling-anxietys-impact-on-mind-body-and-immune-resilience/

<h2>How Do Thoughts Impact the Body?</h2> <ul><li>Positive thoughts have been shown to decrease cortisol, boost serotonin, and encourage the production of synapses and neural connections, enhancing brain plasticity and emotional regulation</li></ul> <ul><li>Negative thoughts or chronic stress reduce the activity in brain regions associated with coordination, creativity, and problem-solving, while disrupting immune and cardiovascular function</li></ul> <ul><li>Functional MRI studies confirm that parts of the brain involved in planning and thinking are directly connected to networks controlling heart rate, breathing, and other automatic functions. Calming your mind can directly calm your body, and vice versa.</li></ul> <ul><li>Thought patterns (emotions, expectations) can even affect outcomes through placebo and nocebo effects, changing pain perception and recovery rates by shifting neural and hormonal signaling. This means when your doctors tell you you have a condition that you have to ‘live with’, that belief that is created, makes your body believe it is true, and the messages sent by the nervous system continue to create that unhelpful pattern of symptoms/ inflammation etc.</li></ul> <h2>Useful Terms:</h2> <ul><li>Neuroplasticity: The brain adapts structurally and functionally in response to learned behaviors and repeated thoughts.</li></ul> <ul><li>Epigenetics: Psychological states can trigger changes in gene expression, influencing immune and metabolic processes.</li></ul> <ul><li>Neuro-immune signaling: Neurons and immune cells share pathways. Stress changes how they interact, affecting healing and disease susceptibility.</li></ul> <ul><li>Neural feedback loops: The brain’s prefrontal cortex can regulate emotional and physical responses, offering potential to train or retrain mind-body health.</li></ul> <h2>Recovery Road Insights:</h2>The mind and body are intricately connected down to the cellular level. Our thoughts, whether positive or negative, rapidly trigger networks of neurons, hormones, and immune cells, shaping physical health and well-being. Clinical research demonstrating the power of practices like mindfulness, brain re-training, and stress management is constantly growing. Improvements are seen not just at the psychological level, but by actually reshaping our body’s molecular terrain ~Eve Ferguson (Co-Founder) <h3>References</h3>https://medicine.washu.edu/news/mind-body-connection-is-built-into-brain-study-suggests/https://positivepsychology.com/body-mind-integration-attention-training/https://mnclinicforhealth.com/understanding-the-mind-body-connection-a-comprehensive-guide/https://www.lindsaybrunnerpt.com/blog/the-nervous-system-your-pathway-to-mind-body-connectionhttps://my.clevelandclinic.org/health/body/21202-nervous-systemhttps://www.aboutkidshealth.ca/mind-body-connectionhttps://www.ninds.nih.gov/health-information/public-education/brain-basics/brain-basics-life-and-death-neuronhttps://healthcare-bulletin.co.uk/article/the-mind-body-connection-in-stress-and-immunity-a-systematic-review-2577/https://meteoreducation.com/how-does-thinking-positive-thoughts-affect-neuroplasticity/https://www.healthpsychologist.co.uk/post/how-thoughts-physically-affect-the-bodyhttps://digital.sandiego.edu/cgi/viewcontent.cgi?article=1107&amp;context=honors_theseshttps://drruscio.com/mind-body-connection/https://pmc.ncbi.nlm.nih.gov/articles/PMC1456909/https://pmc.ncbi.nlm.nih.gov/articles/PMC7486127/https://www.frontiersin.org/journals/integrative-neuroscience/articles/10.3389/fnint.2023.1188638/fullhttps://mastersevents.com/pain-the-mind-body-connection/https://clinicaltrials.gov/study/NCT04482348https://news.harvard.edu/gazette/story/2015/10/how-the-brain-builds-new-thoughts/https://integrishealth.org/resources/articles/studies-on-mind-body-connectionhttps://illuminatedthinking.co.uk/the-mind-body-connection-unraveling-anxietys-impact-on-mind-body-and-immune-resilience/

Science & Stories

Polyvagal Theory

Brain Retraining for Chronic Illness

Clinical Research Evidence for the Mind-Body Connection

What Is the Mind-Body Connection?