Introduction
Chronic pain can feel overwhelming, especially when it’s constant and intense. Many of us living with Chronic Fatigue Syndrome (CFS) or Long COVID have experienced symptoms like migraines, burning sensations, or body-wide aches that seem impossible to escape.
But there is hope. One of the most powerful tools I discovered in my recovery journey was a brain retraining exercise for chronic pain. This practice is simple, science-based, and has been used successfully by thousands of people worldwide.
In this blog, I’ll walk you through exactly how to do it.
Why Brain Retraining Works
Research shows that the brain has around 16 centers that process pain, but these centers also handle other senses like sound, touch, and light.
When pain becomes chronic, these areas can become overactive, processing pain signals far more than they should. That’s why normal sensations, like bright lights or gentle touch, can sometimes trigger discomfort.
The good news: the brain is changeable. Through repetition, we can teach it to process less pain and more of the neutral or positive signals. This ability is called neuroplasticity, and it’s the foundation of brain retraining.
When to Practice the Exercise
There’s no perfect time, but here are some tips to get the best results:
- Start early: Practice before your pain gets too severe (before it reaches an 8 out of 10).
- Stay consistent: Aim for at least 20 minutes total each day, broken into smaller sessions.
- Be patient: It may take a few days or weeks before you notice big changes. Many people give up too soon, but repetition is the key.
Think of this as building a new habit. The more often you practice, the more natural it becomes.
The Four Steps of Brain Retraining for Pain
This exercise can be done anywhere,sitting in bed, in a chair, or even lying down. Here’s how:
- Identify the pain.
Close your eyes and focus on where the pain is in your body. Be specific: is it in your head, behind your eyes, or in your back? - Connect to the brain’s pain centers.
Imagine glowing areas in your brain that are linked to the pain you feel. See them lit up, connected to your discomfort. - Expand the glow.
As you breathe in, imagine those glowing areas getting bigger. Notice that the pain may increase just slightly. This helps your brain recognize the connection between the glow and the pain. - Dim the glow.
As you exhale, visualize the glow shrinking and fading. As the glow gets smaller, feel the pain in your body starting to ease.
Repeat steps 3 and 4 a few times, each time letting the glow and the pain reduce further. You’re showing your brain that it has control over how much pain you experience.
Why Repetition Matters
You may not feel dramatic results right away. That’s normal. Just like training a muscle, the brain needs consistent practice to rewire its pathways.
- At first, you might need to do it multiple times a day.
- Over time, as symptoms lessen, you may need it less often.
- Each practice session builds strength in your nervous system, helping it return to balance.
This isn’t about perfection. Even small improvements show that your brain is learning a new way to respond.
Takeaway
Chronic pain is not just something that “happens to you.” With brain retraining, you can teach your nervous system to process less pain and move toward healing.
Remember:
- Identify the pain.
- Visualize the glow in your brain.
- Expand it slightly.
- Then dim it down again.
Practice consistently, stay patient, and know that each step forward is progress.
Next Step
If you found this exercise helpful and want more tools for recovery, we’d love to support you further. At Recovery School, you’ll find guidance, community, and step-by-step strategies to help you on your journey.
You are just one mind shift away from creating lasting change in your health.