High Pain Tolerance: How to Measure and Increase Your Pain Tolerance

Disclaimer: This article is for general education and isn’t medical advice. Pain can be protective. If you have severe, sudden, worsening, or unexplained painor pain with red-flag symptomsseek medical care.

Some people stub a toe and narrate the tragedy like it’s an award-winning documentary. Others shrug, keep walking, and somehow finish making coffee like nothing happened. That difference often gets labeled as “high pain tolerance.” But pain tolerance isn’t a superhero trait you’re either born with or denied at birthit’s a mix of biology, psychology, context, and skills you can practice.

This guide breaks down what “high pain tolerance” really means, how it’s measured in real clinical and research settings, and how you can increase your ability to cope with pain safelywithout turning “toughing it out” into “ignoring your body’s smoke alarm.”

What “High Pain Tolerance” Actually Means

People often use “pain tolerance” as a catch-all, but it helps to separate a few related terms:

Pain threshold vs. pain tolerance

• Pain threshold is the point where a sensation changes from “uncomfortable” to “painful.”
• Pain tolerance is how much pain you can endureor how long you can stay with itbefore you stop the activity or seek relief.

Two people can have the same threshold (both notice pain at the same point) but very different tolerance (one can stay calm and continue; the other immediately needs to stop). And the reverse can be true, too.

Pain sensitivity and pain perception

“Sensitivity” describes how strongly your nervous system responds to painful input. Meanwhile, perception is the full experienceshaped by attention, mood, expectations, stress, sleep, prior experiences, and even whether someone just cut you off in traffic five minutes ago.

Key point: A “high pain tolerance” doesn’t mean you feel less pain. Sometimes it means you’ve learned ways to respond to pain with less panic, less spiraling, and better control.

Why Pain Tolerance Varies So Much (Even for the Same Person)

Pain tolerance isn’t fixed. It can change day-to-day and situation-to-situation. Here are the biggest drivers.

1) Nervous system wiring and “volume controls”

Pain signals travel from nerves to the spinal cord and brainbut the brain isn’t a passive receiver. It constantly adjusts the “gain” on pain through descending pathways that can dampen or amplify signals. In some conditions, the system becomes overprotective, turning the volume up (often described as sensitization).

2) Stress, anxiety, and threat perception

If your brain interprets pain as danger, it mobilizes your body to reacttension rises, breathing gets shallow, and pain feels more intense. That doesn’t mean the pain is “all in your head.” It means your head is part of your nervous system, and your nervous system runs the show.

3) Sleep, fatigue, and recovery

Low sleep and burnout tend to lower tolerance. If you’ve ever noticed that pain feels worse when you’re exhausted, congratulations: you’re not imagining it, you’re just human.

4) Expectations (placebo/nocebo effects)

Expecting something to hurt more often makes it hurt more; expecting relief can reduce pain. This isn’t “mind over matter” in a motivational-poster wayit’s a well-known brain prediction effect. Your brain is basically a forecasting machine with opinions.

5) Conditioning, learning, and past experiences

A person who’s practiced tolerating discomfort (athletes, dancers, musicians building callusesphysical or mental) may handle certain pain better. But practice is specific: someone who tolerates marathon discomfort might still be a total baby about dental pain. (No shame. Teeth pain is… persuasive.)

How to Measure Pain Tolerance (Without Doing Anything Risky)

There’s no single “pain tolerance score” that applies to everyone. Clinicians and researchers use several categories of measurementmost of which focus on both intensity and impact.

1) Pain rating scales (simple, common, useful)

The most common approach is the 0–10 numeric rating scale (NRS): 0 is no pain, 10 is the worst pain imaginable. It’s quick and helps track changes over time.

Pro tip: Use scales consistently. “My 6 today” should mean roughly the same as “my 6 next week.” It’s less about comparing yourself to others and more about tracking your trend line.

2) Impact-based tools (pain + function = reality)

Modern pain assessment often looks at how pain affects life: sleep, activity, mood, and stress. Tools like the Brief Pain Inventory ask both how bad pain is and how much it interferes with daily functioning.

This matters because two people can both report “6/10” pain but have completely different days: one still works, walks, and sleeps; the other can’t function. Function isn’t a moral scoreit’s data.

3) Pain diaries (your most underrated measurement tool)

A pain diary tracks:

• Intensity (0–10)
• Location and type (sharp, aching, burning, throbbing)
• Triggers (stress, movement, certain foods, weather changes, posture)
• Relief strategies tried (and whether they helped)
• Function markers (sleep quality, steps/walking time, work ability)

This is often the safest “measurement” you can do at home because you’re not intentionally provoking painyou’re observing patterns.

4) Quantitative Sensory Testing (QST) and lab measures

In research and some specialty clinics, Quantitative Sensory Testing uses standardized stimulipressure, heat/cold, vibration, or light touchto measure thresholds and tolerance. These tests are controlled, supervised, and designed to reduce risk.

A classic research method is the cold pressor task, where a hand/forearm is placed in cold water to measure threshold (when it first hurts) and tolerance (how long a person keeps it there). This is not a DIY challenge. The point is standardization and safety, not proving you’re “built different.”

How to Increase Pain Tolerance Safely (What Actually Helps)

When people say they want higher pain tolerance, they usually mean one of two things:

1. They want pain to feel less intense.
2. They want to function better even when pain is present.

The best approaches do bothby training your nervous system, attention, and recovery habits.

1) Build a “calm body” response with breathing

Slow, controlled breathing can downshift your stress response. Pain and stress feed each other; interrupting stress can reduce the “extra” suffering layered on top of the sensation.

Try this: Inhale gently through your nose for ~4 seconds, exhale slowly for ~6 seconds. Repeat for 2–5 minutes. Don’t force it; aim for smooth and quiet. If you feel dizzy, shorten the breath and return to normal breathing.

Breathing doesn’t “erase” pain. It gives you a steering wheel.

2) Use CBT-style reframing (change the storyline, change the experience)

Cognitive Behavioral Therapy (CBT) is a leading psychological approach for chronic pain. It doesn’t argue that pain is imaginary; it targets the patterns that make pain more disablingcatastrophic thoughts (“This will never end”), avoidance (“I can’t do anything”), and fear-based tension.

A simple CBT move:

• Notice the thought: “This pain means I’m damaged.”
• Test it: “Do I have evidence of injury? Or could this be soreness, sensitivity, or a flare?”
• Replace it: “My body is signaling. I can respond safely and see how it changes.”

That shift reduces threat, and reduced threat often reduces pain amplification.

3) Practice mindfulness (less fight, less fuel)

Mindfulness trains you to notice sensations without immediately tensing, panicking, or mentally sprinting into the worst-case future. Research-backed mindfulness programs often improve pain coping, sleep, stress, and quality of life.

Mini-practice: For 60 seconds, label what you feel: “tight,” “hot,” “throbbing,” “pulling.” Then label what you’re adding: “worry,” “anger,” “fear.” The goal is awarenessnot forcing calm.

4) Increase tolerance through graded exposure (the safe way to “push through”)

“Push through the pain” is terrible advice when pain is a warning sign of injury. But graded exposure can be excellent when pain is related to sensitivity, deconditioning, or fear-avoidance (common in many chronic pain cycles).

How it works: You pick a safe activity that matters (walking, stairs, light strength work) and build it graduallysmall increases, consistent practice, low drama.

Example: If 10 minutes of walking triggers a flare, start at 6–7 minutes daily for a week. Then add 1 minute. The message to your nervous system is: “We can do this safely.” That’s how tolerance grows.

5) Move your body (exercise is not just fitnessit’s pain training)

Exercise can support pain relief in multiple ways: improved circulation, stronger supporting muscles, better sleep, mood benefits, and endorphin release. Many guidelines recommend exercise as a core non-drug strategy for chronic musculoskeletal pain.

Smart rules:

• Start lower than you think you “should.”
• Increase slowly (10% per week is a common training principle).
• Prioritize consistency over intensity.
• Separate “effort discomfort” from “injury warning.” Sharp, sudden, or escalating pain deserves attention.

6) Upgrade recovery: sleep, stress, hydration, and pacing

Sleep deprivation makes pain harder to tolerate. So does chronic stress. If you want a higher pain tolerance, your nervous system needs fewer reasons to stay on high alert.

Practical upgrades:

• Sleep routine: consistent bedtime, dim lights, reduce late caffeine/alcohol, cool room.
• Pacing: break tasks into chunks; avoid the “do everything on a good day, crash for three days” pattern.
• Relaxation skills: body scan, guided imagery, progressive muscle relaxation.

7) Use evidence-based integrative tools (as add-ons, not magic)

Some people benefit from mind-body approaches like yoga, tai chi, relaxation training, or biofeedback. These tend to work best as part of a broader plan (movement + skills + recovery), not as a single silver bullet.

If you’re considering new treatmentsespecially supplements or intensive interventionstalk with a clinician. “Natural” doesn’t automatically mean safe or appropriate for you.

Specific Examples: What “Increasing Pain Tolerance” Looks Like in Real Life

Example 1: Workout soreness vs. injury pain

Situation: You start strength training and feel soreness 24–48 hours later.

Goal: Increase tolerance to normal training discomfort without ignoring injury.

• Track soreness (0–10) + function (can you climb stairs, sleep, move normally?).
• Use gentle movement, hydration, and sleep to recover.
• Progress slowly; if pain becomes sharp, localized, or worsens with each session, get guidance.

Example 2: Chronic low back pain flare-ups

Situation: Pain flares when you sit too long, then you avoid activity and become more sensitive.

Plan:

• Use a pain diary to identify triggers and “safe baselines.”
• Practice paced movement (short walks, gentle mobility) daily.
• Add CBT-style reframing: “A flare is a signal to pace, not proof of damage.”
• Layer mindfulness and breathing during spikes to reduce panic amplification.

Example 3: Medical procedure anxiety

Situation: Fear makes the procedure feel worse.

Tools: controlled breathing, distraction (music/podcast), asking for clear step-by-step communication, and using a scale to report pain accurately so clinicians can respond appropriately.

When “High Pain Tolerance” Becomes a Problem

A higher tolerance can be usefulbut it can also backfire if it leads you to ignore injuries or delay care. Consider getting medical advice if pain is:

• Severe, sudden, or rapidly worsening
• Accompanied by fever, unexplained swelling, weakness, fainting, or new neurologic symptoms
• Persistent and interfering with sleep, mood, or daily function
• Following a significant injury

Bottom line: The healthiest version of pain tolerance is not “I never stop.” It’s “I can stay calm, respond wisely, and protect my future self.”

Real-Life Experiences: What High Pain Tolerance Feels Like (And How People Build It)

Below are common patterns people describe when they talk about “high pain tolerance.” These are composite experiences (not individual medical stories) meant to show what skill-building looks like in everyday life.

1) The athlete who learned the difference between “burn” and “danger”

A recreational runner noticed that “pain tolerance” wasn’t about gritting teeth through everythingit was about sorting signals. The burning sensation during intervals felt intense but predictable; sharp pain in one spot felt different. They started tracking discomfort with two ratings: “effort discomfort” and “injury concern.” Over time, the effort number stopped feeling scary. Their tolerance increased because their brain stopped treating every strong sensation like an emergency. The biggest upgrade wasn’t tougher legsit was a calmer interpretation.

2) The office worker who used a pain diary to stop the flare-up cycle

Someone with recurring neck and back pain noticed a pattern: on good days, they cleaned the house, ran errands, and did everything they’d “missed.” On the next day, pain spikedthen they rested completely, got stiff, and felt worse. They started pacing: smaller activity blocks with breaks, plus gentle daily movement even on rough days. After a few weeks, the pain spikes became less dramatic, and their tolerance improved because the nervous system stopped bracing for the boom-and-bust routine.

3) The person who realized anxiety was “adding pain points”

Another common experience: the pain sensation was real, but anxiety doubled it. When symptoms appeared, their mind jumped straight to worst-case conclusions. A CBT approach helped them catch the mental spiral early: identify the thought (“This is unbearable”), challenge it (“I’ve handled this before”), and replace it (“This is hard, but I have tools”). Pairing that with slow exhale breathing reduced muscle tension. Over time, the same pain level felt more manageablenot because the body changed overnight, but because the “fear amplifier” got quieter.

4) The mindfulness beginner who stopped fighting every sensation

Some people describe a surprising shift: mindfulness didn’t erase pain, but it reduced the exhausting mental wrestling match. Instead of clenching and mentally shouting “Go away!” they practiced labeling sensations (“tight,” “warm,” “pulsing”) and letting them rise and fall. That reduced stress spikes and made it easier to keep functioning. Their tolerance increased because they were spending less energy resisting the experienceand more energy choosing a response (stretch, hydrate, rest, walk, ask for help).

5) The “tough person” who learned that smart pain tolerance includes asking for care

Plenty of people with naturally high tolerance discover a blind spot: they ignore important symptoms longer than they should. One person framed it like this: “My superpower is not feeling drama. My kryptonite is not noticing danger.” They practiced a new rule: if pain changes suddenly, lasts longer than expected, or affects sleep and function, it’s worth checking in with a clinician. Ironically, that made them more resilientbecause they stopped turning manageable issues into bigger problems by waiting too long.

Takeaway from these experiences: “High pain tolerance” is often a mix of (1) clearer signal-reading, (2) better recovery habits, and (3) trained coping skills. It’s not about winning a suffering contest. It’s about living your life with more control.