A simple step by step guide to retrain your brain

Because the latest research proves otherwise.

Dr. Howard Schubiner, published a study in 2023 showing that nearly 9 out of 10 people with chronic back or neck pain were actually experiencing brain-driven pain…

This is because of the dark side of learning…

Your brain is a brilliant learner. 

But under stress, it can also learn patterns you don’t want like chronic pain. When the nervous system lives in survival mode, the brain starts predicting danger and keeps producing pain signals on repeat. 

That’s why brain retraining is so important.

This strategy teaches your brain and body safety again so symptoms turn down at the source:

Step 1: Notice the thought spiral

When you’re in pain, your thoughts usually sound like this:

“This is permanent, and I’ll be in pain forever.”

At first, these thoughts are conscious. But over time they become automatic, like background noise. 

Unfortunately, this is what keeps the pain loop alive.

It becomes a habit in the brain. Scientists call this “learned neural pathways”.

Step 2: Introduce a “safety signal”

Instead of letting those danger signals run the show, you remind your brain:

“My body is safe. This pain is not a sign of damage. My nervous system is just stuck in survival mode.”

At first, you won’t believe this works.

But with consistency you’ll slowly retrain your brain out of the fight or flight mode.

Step 3: Pair it with calming breathwork

• Sit comfortably

• Close your eyes

• Breathe in through your nose, letting your belly rise

• Then exhale slowly, twice as long as your inhale.

• Imagine energy moving up your spine as you breathe in 

• And grounding down into your body as you breathe out

This simple exercise does wonders.

You’re literally telling your nervous system: I’m safe.

Step 4: Savor the calm

Even if your pain hasn’t shifted yet, lean into any sensation of relief, ease, or neutrality.

Your brain learns by what you pay attention to. So magnify the moments of safety, no matter how small.

Step 5: Repeat 

This simple exercise isn’t about intensity.

But gently reminding your nervous system that everything is ok.

Every time you catch a fear-based thought, replace it with a message of safety.

Do this throughout the day, and especially when you’re in a calm state. That’s when your brain is most ready to rewire.

Remember:

You are what you do over and over.

The first steps may seem the hardest, but over time this simple exercise can be the relief from pain that you deserve.

After 7 years of trial, error, and study, I created the Nervous System Reset Protocol that permanently cured my back pain.

I learned the hard way what actually works (and what doesn’t) for rewiring the limbic system so symptoms like:

• Stress

• Anxiety

• Chronic pain

• And depression can finally ease

From somatic tracking to non-sleep deep rest, I’ve created a 30 day course that combines ancient healing techniques and breakthroughs in neuroscience to help you reset your nervous system (without relying on medications).

If you want the full protocol, then you need to join the Brain Based Healing waitlist.

That way, you’ll be the first to know when doors open.

>> Click here to join the waitlist

To your success & joy,

— Kimia