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, physical therapists Doc Jen and Doctor Dom explore evidence-based strategies to reduce chronic pain sensitivity. They describe 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.