Regulating the Nervous System: A Foundation for Mental Health & Chronic Pain
By Katie Pritchard, OTD
The human nervous system is the body’s primary communication network, continuously gathering information, processing it, and coordinating responses. It plays a critical role in regulating mood, stress response, and pain perception. When this system becomes imbalanced — often due to chronic stress, injury, or prolonged illness — both mental health and physical well-being can be significantly affected.
The Autonomic Nervous System: Two Modes of Operation
The autonomic nervous system (ANS) has two primary branches:
Sympathetic nervous system (SNS): Often described as the “fight or flight” response, it prepares the body for immediate action by increasing heart rate, heightening alertness, and diverting energy toward survival mechanisms.
Parasympathetic nervous system (PNS): Often referred to as “rest and digest,” it supports recovery, immune function, and repair processes.
An overactive SNS and underactive PNS can lead to persistent tension, disrupted sleep, emotional dysregulation, and an amplification of pain signals through mechanisms such as central sensitization.
Nervous System Regulation and Mental Health
Research indicates that chronic sympathetic activation is linked to heightened cortisol levels, impaired emotional regulation, and increased prevalence of anxiety and depressive symptoms. By contrast, practices that activate the parasympathetic system — such as slow breathing, thermal therapies, and mindful movement — have been shown to promote a calmer mental state, improve sleep quality, and enhance resilience to stress.
Nervous System Regulation and Chronic Pain
In chronic pain conditions, the nervous system may remain in a heightened state of reactivity, amplifying pain perception even in the absence of tissue damage. Regulating the ANS can reduce hypervigilance in the pain pathways and modulate the brain’s interpretation of pain signals, supporting improved mobility and quality of life.
Evidence-Based Strategies for Nervous System Regulation
Thermal Therapies
Infrared sauna: The gentle heat promotes vasodilation, increases circulation, and supports muscle relaxation. Regular use can encourage parasympathetic dominance, aiding recovery and reducing stress-related tension.
Cold immersion: Short-duration cold exposure triggers a controlled stress response, training the body to shift efficiently between sympathetic and parasympathetic states. It can also reduce inflammation and improve perceived energy levels.
Movement-Based Interventions
Group-based exercise classes combine the physiological benefits of physical activity — such as endorphin release and improved cardiovascular function — with the psychological benefits of social connection, both of which contribute to nervous system regulation.
Low-impact, mindful movement practices such as yoga or mobility-focused training enhance proprioception, promote relaxation, and improve breathing efficiency.
Breath Regulation
Slow, diaphragmatic breathing at a rate of approximately 4–6 breaths per minute stimulates the vagus nerve, increasing heart rate variability (HRV), a biomarker of autonomic flexibility and resilience.Sensory and Mindfulness Practices
Techniques such as progressive muscle relaxation, guided imagery, or grounding exercises help anchor attention in the present moment and signal safety to the nervous system, facilitating a shift toward parasympathetic activity.
The Role of Consistency
Nervous system regulation is a trainable capacity. Just as physical strength improves with repeated training, autonomic flexibility develops through regular practice. Incorporating a combination of thermal therapies, structured movement, and breath-based interventions into a weekly routine can create lasting changes in both mental health and pain perception.
Key Takeaway
A regulated nervous system is not merely a marker of wellness — it is a driver of it. By deliberately engaging in practices that balance sympathetic and parasympathetic activity, individuals can support emotional stability, reduce chronic pain intensity, and improve overall physiological resilience.