What Is Predictive Processing? A Simple Guide for Chronic Pain Sufferers
Have you ever wondered why pain can stay in your body long after an injury has healed? Or why some movements feel scary even when doctors say your tissues are okay? To understand this, it helps to learn about something called predictive processing.
Your Brain Is a Prediction Machine
Predictive processing (also called predictive coding) is a science idea that says:
Your brain is always trying to guess what will happen next
It makes predictions before you even move or feel something
Your brain uses past experiences and memories to make these predictions. It carries “internal models” of what the world is supposed to feel like.
Think of your brain like a weather app—it guesses what’s coming based on what it already knows.
What Is a Prediction Error?
A prediction error happens when:
Your brain expects one thing
But your body sends different information
Your brain then updates its model to reduce these errors over time. This is how your brain learns the world around you.
How Predictive Processing Explains Chronic Pain
Here’s the important part:
Sometimes, the brain predicts danger even when your body is safe.
Example:
You hurt your back once.
Your brain learned, “Back movements = danger.”
Even after the back heals, your brain keeps predicting pain.
This is called central sensitization—your nervous system becomes extra sensitive and fires pain signals more easily. This is why chronic pain can continue even without tissue damage.
The brain has learned a strong pain prediction pattern.
The Brain Is Plastic (This Is A Good Thing!)
The brain is “plastic,” meaning:
It can change
It can learn new patterns
It can calm down old pain pathways
Brain scans show that the brain can change both its structure and function when we practice new behaviors.
This is amazing news because it means:
You can retrain your brain.
Pain predictions can be unlearned.
New, healthier patterns can take their place.
How Karuna Labs Uses Predictive Processing
Karuna Labs uses predictive processing to build its digital therapeutics programs.
Our virtual embodiment training helps your brain:
Overcome fear-avoidance
Feel safer
Make better predictions
Turn down threat signals
Reduce chronic pain patterns
Improve function so you can get back to doing things you care about
We help your brain relearn movement in a gentle, guided way.
With time and practice, the brain learns:
“This movement is safe. I don’t need to create a pain signal.”
This is how real change happens.
Pain Is a Protective Signal
Pain is not “in your head.”
Pain is your brain trying to protect you.
With chronic pain, the brain sends this alarm even when no danger is present—just like when people with phantom limb pain feel pain in a missing limb.
The brain predicts pain because of old patterns, not because of new injury.
Three Big Parts of Predictive Processing
1. Predictions
Your brain predicts how a movement or sensation will feel.
These predictions come from past experiences—also called “priors.”
If your brain learned that bending, twisting, or lifting is dangerous, it will keep sending pain signals, even when the body is okay.
2. Sensory Input
This is the actual information from your body—your muscles, joints, and nerves.
When the input doesn’t match the prediction, the brain gets a prediction error and must update its model.
3. Updating the Model
With repeated safe experiences, the brain slowly learns:
“This movement is not harmful.”
“I don’t need to send a pain signal.”
“I can calm down.”
This is the reason practice works.
A Tale of Two Selves
Scientists talk about two kinds of “selves”:
1. The Experiencing Self
This is the “right now” version of you.
It feels sensations and emotions in the present moment.
2. The Narrative Self
This is your story version of you—your memories, beliefs, and identity.
Both selves affect how your brain predicts pain.
Karuna’s programs help create self flexibility, meaning:
You learn new ways of sensing your body
You reshape the stories and expectations around pain
Your brain becomes less rigid and more adaptable
This flexibility helps weaken old pain predictions and build new, healthier ones.
The Bottom Line…
Predictive processing shows that:
Your brain is not broken
Your pain is real
Your brain learned pain patterns
And those patterns can change
With the right training and repeated safe experiences, your brain can update its predictions, calm its threat response, and help you live with less pain.
Your brain is powerful.
Your brain can learn.
And with practice, your brain can help you heal.
