474 | What interventions have the best evidence for down-regulating pain sensitivity (breath, sleep, graded exposure, strength, walking)

In this episode of the Optimal Body Podcast, doctors of physical therapy Doc Jen and Doctor Dom explore evidence-based strategies to reduce chronic pain sensitivity. They describe chronic pain sensitivity as a "volume knob" in the nervous system that can be turned down through five key interventions: aerobic exercise, strength training, improved sleep, cognitive behavioral therapy, and graded exposure to feared movements. Each approach targets pain from physical and psychological angles. The hosts also highlight breathwork as a bonus tool for managing acute pain flares, encouraging listeners to combine these strategies for lasting relief.

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What You'll Learn:

1:48 Introduction to Pain Sensitivity

3:23 Aerobic Exercise

8:34 Exercise Training

12:48 Sleep Interventions

15:28 Cognitive Behavioral Approaches

18:59 Graded Exposure

20:42 The Role of Breathwork

For full show notes and resources visit: https://jen.health/podcast/474

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