How kindness and compassion promote nervous system health

Compassion and kindness have always been valued in various cultures, religions, and spiritual traditions as essential forces for healing and harmony. In a world often marked by suffering, conflict, and alienation, a simple act of compassion—whether a kind word, a listening ear, or a caring presence—can fundamentally change the energy of a moment, and sometimes even a life.

Often considered a moral or spiritual virtue, modern research shows that compassion is also a powerful ally for our biology. Cultivating compassion—for others and for ourselves—can promote emotional well-being, regulate the nervous system, and deepen our sense of connection and resilience.

Lassen Sie uns gemeinsam erkunden, wie Mitgefühl nicht nur das Herz, sondern auch Körper und Geist nährt.

What is compassion? A clear definition

Before we turn to the science, it helps to clearly understand the concept of compassion. Compassion is more than just caring—it's the ability to recognize another's suffering and to feel a desire to alleviate it. It combines emotional resonance, cognitive understanding, and a willingness to act kindly and be present.

„Mitgefühl ist der Wunsch, andere vom Leid zu befreien." — Dalai Lama

Genuine compassion invites us to be open, vulnerable, and attentive. It is a quiet strength that deepens the quality of our presence and relationships.

The benefits of compassion and kindness for the nervous system

Compassion and kindness offer a wide range of physiological and psychological benefits. When we act compassionately—or even just think about it—we trigger changes in the nervous system that promote balance and recovery.

1. Stressregulation

Compassion has been shown to lower cortisol levels, the body’s primary stress hormone. This helps shift the body from a state of chronic stress to a regenerative resting state [1, 6].

2. Parasympathetic activation and vagal tone

Mitfühlende Handlungen fördern die parasympathische Aktivität, insbesondere durch eine Verbesserung des Vagus-Tonus. Dieser ist entscheidend für Herzfrequenzvariabilität, Verdauung und ein Gefühl von Sicherheit [1, 2, 6].

3. Neuroplastizität und Gehirngesundheit

Compassion training strengthens brain plasticity, especially in areas related to empathy and emotion regulation, such as the medial prefrontal cortex [2, 7].

4. Biochemie der Verbindung

On a biochemical level, compassion promotes the release of oxytocin, dopamine, and serotonin—neurotransmitters that support emotional stability and interpersonal bonding [3, 6].

5. Co-regulation and resilience

Mitgefühl stärkt unsere Fähigkeit zur Ko-Regulation mit anderen Menschen sowie zur Selbstregulation durch Selbstmitgefühl. Studien belegen eine Reduktion von Selbstkritik und eine Zunahme emotionaler Widerstandsfähigkeit [1, 4, 8].

Self-compassion: Directing kindness inward

Selbstmitgefühl bedeutet, uns selbst mit der gleichen Fürsorge zu begegnen, wie wir sie einem geliebten Menschen schenken würden. Laut Dr. Kristin Neff basiert Selbstmitgefühl auf drei Grundpfeilern:

• Selbstfreundlichkeit – Sanftheit statt Härte im Umgang mit uns selbst
• Common humanity – The awareness that suffering and mistakes are part of being human
• Mindfulness—meeting experiences with equanimity and openness

Studien zeigen, dass Selbstmitgefühl Angst, Depressionen und Scham verringert – häufige Ursachen für eine gestörte Regulation des Nervensystems [4, 5, 9]. Selbstfürsorge aktiviert dabei die gleichen beruhigenden parasympathischen Mechanismen wie Mitgefühl von außen [6].

Compassion-focused therapy: Healing through connection

Die von Dr. Paul Gilbert entwickelte Compassion-Focused Therapy (CFT) hilft besonders Menschen mit starkem inneren Kritiker, Mitgefühl für sich selbst zu entwickeln. Sie kombiniert Erkenntnisse aus Evolutionspsychologie, Achtsamkeit und Neurowissenschaften.

Research shows that CFT not only promotes emotional resilience but also improves biological markers such as vagal tone and reduces stress [1, 7, 9].

This form of therapy reminds us that compassion not only nourishes us spiritually, but also heals us physically.

Spiritual grounding: Quotes about compassion

Mitgefühl ist ein verbindendes Element aller großen spirituellen Wege. Es erinnert uns an unsere Menschlichkeit und daran, dass herzzentrierte Freundlichkeit innere und äußere Heilung möglich macht.

• Christianity: “Be kind and compassionate to one another, forgiving each other, just as God forgave you in Christ.” – Ephesians 4:32
• Buddhismus: „Sende grenzenlose Liebe aus in die ganze Welt ... wie eine Mutter, die ihr einziges Kind mit ihrem Leben beschützt." – Der Buddha, Metta Sutta
• Rumi (Sufism): “Raise your words, not your voice. It is rain that makes flowers grow, not thunder.”
• Leo Buscaglia (modern voice): “Too often we underestimate the power of a touch, a smile, a kind word ... all of which can change a life.”

Fazit: Mitgefühl als tägliche Praxis

The beauty of compassion lies in its simplicity. Whether we treat ourselves kindly or are there for others—every act of compassion is healing for both body and soul.

Regularly practicing compassion strengthens emotional stability, fosters connection, and builds long-term resilience. In a world that is often hectic and fragmented, consciously choosing compassion—moment by moment—can be a source of deep wholeness.

„Keine freundliche Tat, so klein sie auch sein mag, ist je vergebens." – Äsop

Sources

• [1] Förster, K., & Kanske, P. (2021). Exploiting the plasticity of compassion to improve psychotherapy. Current Opinion in Behavioral Sciences, 39, 64–71. https://doi.org/10.1016/j.cobeha.2021.01.010
• [2] Klimecki, O. M., Leiberg, S., Ricard, M., & Singer, T. (2014). Differential pattern of functional brain plasticity after compassion and empathy training. Social Cognitive and Affective Neuroscience, 9(6), 873–879. https://doi.org/10.1093/scan/nst060
• [3] Release Hypnosis. (n.d.). The Neuroscience of Kindness. https://releasehypnosis.com.au/neuroscience-of-kindness/
• [4] Charter for Compassion. (n.d.). Science of Compassion. https://charterforcompassion.org/science-research/compassion-science.html
• [5] Singer, T., & Engert, V. (2019). It matters what you practice: Differential training effects on subjective experience, behavior, brain, and body in the ReSource Project. Current Opinion in Psychology, 28, 151–158. https://doi.org/10.1016/j.copsyc.2018.12.005
• [6] Matos, M., Duarte, C., & Pinto-Gouveia, J. (2017). The Origins of Fears of Compassion: Shame and Lack of Safeness Memories, Fears of Compassion and Psychopathology. Journal of Psychology, 151(8), 804–819. https://doi.org/10.1080/00223980.2017.1393380
• [7] Lutz, A., Brefczynski-Lewis, J., Johnstone, T., & Davidson, R. J. (2008). Regulation of the neural circuitry of emotion by compassion meditation: Effects of meditative expertise. PLoS ONE, 3(3), e1897. https://doi.org/10.1371/journal.pone.0001897
• [8] Gilbert, P. (2014). The Compassionate Mind Approach to Recovering from Trauma: Using Compassion Focused Therapy to Calm the Mind, Strengthen the Body, and Heal the Heart. Robinson.
• [9] Goldin, P. R., Ziv, M., Jazaieri, H., Hahn, K., & Gross, J. J. (2013). MBSR vs. Aerobic Exercise in Social Anxiety: fMRI of Emotion Regulation of Negative Self-Beliefs. Social Cognitive and Affective Neuroscience, 8(1), 65–72. https://doi.org/10.1093/scan/nss054