Resilient by Design: Dr. Jordan Sudberg’s Comprehensive Guide to Strengthening Your Nervous System
In our fast-paced, high-stress world, your nervous system bears the brunt of nearly every physical, mental, and emotional challenge. From work pressure to poor sleep to chronic pain, it all funnels through one central highway: your nervous system.
According to Dr. Jordan Sudberg, a highly respected pain management specialist, strengthening the nervous system isn’t just beneficial—it’s essential for reducing chronic pain, enhancing recovery, and improving overall well-being.
“The nervous system controls everything from how we move to how we feel pain,” explains Dr. Sudberg. “If it’s overwhelmed or undernourished, you’re going to feel it—in your muscles, your mind, and your energy.”
In this in-depth guide, we’ll explore what the nervous system is, how it can become weakened or imbalanced, and what you can do—naturally and sustainably—to strengthen it for long-term health and resilience.
Understanding the Nervous System: Your Body’s Command Center
The nervous system is divided into two main parts:
- Central Nervous System (CNS): Brain and spinal cord.
- Peripheral Nervous System (PNS): All nerves outside the CNS that connect the brain to limbs and organs.
It also includes the autonomic nervous system (ANS), which controls automatic body functions like heart rate, digestion, and the stress response. The ANS has two branches:
- Sympathetic (fight or flight)
- Parasympathetic (rest and digest)
When the nervous system is balanced and strong, it responds well to stress, recovers quickly from strain, and manages pain more efficiently.
“Pain is not just a tissue issue—it’s a nervous system issue,” says Dr. Sudberg. “A well-regulated nervous system is your best ally in managing pain and staying healthy.”
Signs Your Nervous System Needs Support
Many of us don’t realize that our nervous systems are under duress until symptoms show up. Here are common indicators:
- Frequent anxiety or panic attacks
- Chronic fatigue
- Poor digestion
- Brain fog
- Insomnia
- Chronic muscle tension
- Heightened pain sensitivity
- Mood swings
These symptoms are often misunderstood or treated in isolation. Dr. Sudberg takes a more integrative approach:
“We look at the whole picture. When someone’s nervous system is dysregulated, treating their pain or fatigue without addressing that imbalance is just putting a Band-Aid on the problem.”
Dr. Jordan Sudberg’s Natural Ways to Strengthen the Nervous System
Let’s explore Dr. Sudberg’s science-backed, holistic strategies for building a more resilient nervous system:
1. Prioritize Sleep Hygiene
Sleep is the nervous system’s reset button. Without enough quality sleep, the brain becomes inflamed, cognitive function declines, and the body struggles to repair itself.
Dr. Sudberg’s sleep tips:
- Stick to a consistent bedtime
- Eliminate screens 1 hour before sleep
- Use blackout curtains and white noise
- Avoid caffeine after 2 p.m.
- Try calming teas like chamomile or lemon balm
“When patients start sleeping better, everything else—from pain to mental clarity—tends to improve,” he says.
2. Practice Deep Breathing and Vagal Stimulation
The vagus nerve is a key player in parasympathetic (rest-and-digest) activation. You can stimulate it using slow, deep breathing techniques, which reduce stress and calm the nervous system.
Try this:
- Inhale for 4 seconds
- Hold for 4 seconds
- Exhale for 6–8 seconds
- Repeat for 3–5 minutes
This activates the vagus nerve and signals the body to relax. Dr. Sudberg often incorporates breathwork into his patients’ pain management programs.
“It’s the most accessible tool we have for nervous system regulation—available anywhere, anytime,” he notes.
3. Move Your Body, But Gently
While exercise is great for your nervous system, overtraining or high-impact workouts can worsen nervous system strain, especially in those with chronic pain or fatigue.
Dr. Sudberg recommends:
- Walking in nature
- Yoga or tai chi
- Light strength training with proper form
- Somatic movement or stretching
“Movement improves nerve conduction and blood flow, and it also boosts mood,” he says. “Just make sure it’s sustainable for your current state.”
4. Eat to Nourish the Nervous System
The nervous system depends on specific nutrients to function optimally. Dr. Sudberg encourages diets rich in:
- Healthy fats (avocados, olive oil, fatty fish) – for nerve insulation
- B-vitamins (whole grains, eggs, leafy greens) – for energy and brain health
- Magnesium (pumpkin seeds, almonds, dark chocolate) – to calm nerves
- Antioxidants (berries, turmeric, green tea) – to reduce neuroinflammation
Avoid ultra-processed foods, refined sugar, and excessive alcohol, which can disrupt nerve function and worsen inflammation.
“You can’t out-supplement a poor diet,” Dr. Sudberg warns. “Nutrition must be the foundation.”
5. Use Cold Therapy and Contrast Showers
Cold exposure, such as cold showers or ice baths, has been shown to improve nervous system resilience and reduce inflammation. Alternating hot and cold water in the shower stimulates circulation and trains the body to regulate stress more efficiently.
Start with 30 seconds of cold and gradually build up. It may feel uncomfortable at first—but that’s part of the training.
“It’s like a workout for your nervous system,” Dr. Sudberg explains. “You’re teaching it how to adapt and rebound from stress.”
6. Stay Connected and Socially Engaged
Believe it or not, positive social interaction is a powerful nervous system regulator. Isolation can activate the stress response, while connection helps signal safety to the brain.
Dr. Sudberg encourages:
- Regular contact with friends and family
- Support groups or community gatherings
- Volunteering or group activities
“Human connection is one of the most underestimated therapies we have,” he says.
7. Limit Stimulants and Screen Time
Overuse of caffeine, phones, and digital devices keeps the nervous system in a chronic state of alert, making recovery difficult.
Dr. Sudberg suggests taking regular breaks from screens, using blue light filters, and setting firm boundaries around tech use.
8. Mindfulness, Meditation, and Gratitude Practices
Mindfulness practices help rewire the brain for calmness and clarity. Even five minutes a day of focused breathing, body scanning, or guided meditation can make a meaningful difference.
Keeping a gratitude journal is another evidence-backed strategy that reduces stress and strengthens neural pathways for positivity.
“The nervous system is plastic—it can learn new patterns,” says Dr. Sudberg. “The more you practice calm, the more it becomes your baseline.”
Final Thoughts: Nervous System Strength is a Lifestyle
Your nervous system isn’t just a passive set of wires—it’s an active, living network that responds to how you live, think, eat, move, and rest. And the good news? You have more influence over it than you might think.
Dr. Jordan Sudberg’s work in pain management proves that strengthening the nervous system is central to healing—not just coping. With small, intentional changes, anyone can begin to build a more resilient, responsive nervous system.
