A Note on Interoception: Coming Home to Your Body
At times, we find ourselves knowing one thing but feeling another — as if our thoughts and our bodies are speaking different languages. Interoception helps translate between the two. It’s our ability to sense the internal state of our body: the quiet cues that tell us when we’re hungry, tense, calm, or at ease.
Interoception is the subtle awareness of sensations like your heart beating, your lungs expanding, or the flutter in your stomach when something feels off. These signals travel through the nervous system to the brain’s insula, a region that helps us maintain balance, regulate emotions, and experience a sense of continuity as a person over time.
Why Interoception Matters
Interoception is the foundation of presence. When we sense what’s happening inside us, we become more attuned to how we really feel — and more capable of responding with care. Without this awareness, we risk living from the outside in, over-focusing on appearance, productivity, or other people’s expectations.
Research shows that people with higher interoceptive awareness tend to:
Make more intuitive decisions
Recover from stress more easily
Experience a stronger sense of self
Conversely, those who struggle to sense or interpret their inner signals may feel detached from their bodies or get caught in patterns of anxiety, disordered eating, or self-criticism.
The good news? Interoception isn’t fixed — it’s a skill that can be developed with gentle attention and practice.
Simple Exercises to Cultivate Interoceptive Awareness
1. The Heartbeat Exercise
Find a quiet space and rest your hands on your lap.
Take a few slow breaths.
Without touching your wrist or chest, see if you can sense your heartbeat from within.
Don’t worry if you can’t at first — this takes time.
If it’s hard to locate the feeling, try a visual cue: lightly tug the fabric of your shirt away from your belly and notice the gentle rise and fall of your pulse through the movement. Let your eyes observe the rhythm, then invite your awareness inward. You’re learning the language of your own body.
2. The Hunger–Fullness Practice
Throughout the day, pause to notice when you feel hungry, full, tired, or restless. Ask yourself:
“How do I know this?”
Describe the sensations as if explaining them to someone who’s never felt hunger or fullness before. Maybe your mouth waters, your stomach feels hollow, or your energy dips. Each moment of noticing strengthens your ability to recognize your body’s cues before they become overwhelming.
How Much Do I Practice Interoception?
Scoring
8–16: Interoceptive awareness may feel new — start with gentle noticing practices like breath or heartbeat sensing.
17–30: You’re developing greater attunement — keep exploring what your body communicates throughout the day.
31–40: You have a strong relationship with your body’s inner world — keep cultivating that connection with curiosity and care.
Coming Home to Yourself
For some of us, inhabiting our bodies hasn’t always felt safe — and reconnecting can feel uncomfortable or unfamiliar. Approach this gently, noticing what your body is telling you without judgment. Interoception is like a muscle: the more you tune in, the stronger your awareness becomes, helping you reclaim your body as a place of safety, clarity, and care.
About the Author: Breanna Thompson is a registered therapist who integrates EMDR, somatic, and Internal Family Systems (IFS)-informed approaches to support trauma healing, embodiment, and reconnection. With a background of living and working internationally, she offers therapy to clients in Canada and abroad, helping them find safety within themselves and nurture a more compassionate relationship with their inner world.