It is a common misperception to believe that our brain only perceives the outer world and its signals. Its inner implications are often forgotten. When our brain perceives an object, for instance, a croissant on a table, our body reacts simultaneously, perhaps in the form of saliva pooling in the mouth or the pang of hunger that strikes the stomach. This sensation is given the term ‘interoception’, which is discussed in further detail in this article, along with its scientific basis, how it helps our mind and mental health, and how one could improve interoceptive awareness.
Interoception definition
Interoception is the process by which the nervous system senses, interprets, and integrates signals originating from within the body, providing a moment-by-moment mapping of the body’s internal landscape (Cleveland Clinic, 2023). It encompasses the perception of all body signals, including cardiovascular, respiratory, gastrointestinal, endocrine, and more, as well as sensations such as pain, tickle, itch, and temperature.
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The science behind it
Our body is constantly scanning itself and tracking the internal signals, and instantly alerts us if anything changes. It strives to maintain the body in a balanced state known as homeostasis. For instance, if the body is running low on water, the brain instantly prompts it to feel thirsty and drink something. This transfer of signal from brain to body also occurs in the form of an elaborate process (Robson & Evans, 2021).
Interoception starts with sensing the signals inside the body, which come in the form of chemical (like changes in hormone or acidity), mechanical (like contractions of the stomach when eating) and thermal or electromagnetic (like feeling hot or cold). These signals are received by special sensors known as interoceptors. These signals travel through the brain by vagal or spinal pathways. The vagal pathway links to parasympathetic functions such as recovery after stress, and the spinal pathway links to sympathetic functions, such as the fight or flight response (McDonough, n.d.).
The information is then processed in various parts of the brain, including the brainstem, thalamus and especially the insula, which links the bodily sensations with emotions (Armstrong, 2019). The brain doesn’t just receive signals but also responds with regulatory signals, adjusting things like heartbeat, digestion and so on.
Homeostasis mostly operates outside conscious awareness and can be noticed consciously if paid attention to. A common example of this could be breathing, which is otherwise an involuntary process that can be observed if attention is paid. Interoceptive accuracy describes how good one is at paying attention and noticing, while interoceptive attention describes how often one notices (Brassard et al., 2021).
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Mind–Body Connection in Mental Health
Recent studies have shown the integrated role of interoception in emotional experience, decision making, self-regulation and consciousness.
1. Emotional experience
Our inner states are a reflection of our emotions. The quickening of the heartbeat before an important event can be a sign of feeling scared or nervous. If the heart is beating fast while watching a cricket match, it can indicate excitement. Interoception, or the ability to sense internal signals, is an important part of everyday emotional experience. People who find it difficult to understand their own emotions and recognise those of others often have a hard time pinpointing the emotion they are experiencing. Conversely, individuals skilled at understanding their own emotions may experience them with greater intensity (Armstrong, 2019).
2. Decision making
In a study conducted using a modified Balloon Analogue Risk Task, researchers discovered that individuals with higher interoceptive sensibility took more risks when the decisions involved body-related stimuli. This highlights the role of interoception in decision-making. This is because the brain remembers the sensations when a decision had a good outcome as well as a bad outcome (Armstrong, 2019).
3. Self-regulation
Interoception is an essential tool as it helps us notice changes in our bodies and allows us to cope with them effectively. It can also act as an early warning system. In instances of stress and panic, the body receives signals from the stomach, heart, lungs, and muscles early on. It thus allows us to deal with the stressors immediately at the earliest sign of a red flag instead of waiting for a panic attack or burnout. This is linked with improved resilience and higher emotional intelligence. A person with high interoception ability also has an enhanced ability to self-regulate (Thompson, n.d.).
4. Consciousness
Interoceptive signals such as hunger, heart rate, or body temperature are constantly tracked and combined into our conscious experience, offering a physical foundation for awareness, emotions, and identity. These physical signals are essential for the development of self-aware consciousness (Tsakiris & Critchley, 2016).
Improving Interoceptive Awareness
Research confirms that every individual has different interoceptive awareness. Some are naturally born with high interoceptive accuracy; however, it’s a quality that can be trained over the years. Through the help of various methods, one can increase their awareness regarding the inner workings of their body, which can also help improve emotional balance, focus, and overall well-being.
One such method is mindful meditation. It refers to training one’s attention to achieve a mental state of calm concentration and positive emotions (Mindfulness Meditation: A Research-Proven Way to Reduce Stress, 2019). By noticing our heartbeat or the breath we take, we can detect the subtle changes in our body. Another way for this is moving one’s attention from head to toe, which can help in becoming more aware of the different parts that make up our body.
Breathwork exercises can also prove to be useful. It requires an individual to inhale for four seconds and then exhale for six. It helps maintain serenity and strengthen the connection to internal rhythms.
Yoga, martial arts, dance, and other physical activities like these add a movement-based dimension. It helps integrate breath, movement, heartbeat, position, and other body sensations. We can also incorporate a few steps in our daily life to improve interoceptive awareness, such as taking a small pause to notice the thirst before drinking water. With time, these activities foster a more transparent dialogue between body and mind, facilitating emotional regulation, stress response, and maintaining stability.
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Conclusion
Interoception goes beyond being an abstract scientific idea; it connects the body and the mind. By listening closely to the gentle cues our bodies convey, we unlock important understanding about our feelings, requirements, and general health. Interoception plays a crucial role in influencing our choices, assisting in stress management, and forming our self-identity, impacting our overall life experience.
Although certain individuals might possess inherently better interoceptive abilities, studies indicate that awareness can be developed through mindfulness, breath exercises, physical movements, and purposeful daily self-assessments. Enhancing this inner awareness not only boosts emotional and mental well-being but also cultivates resilience, presence, and a stronger connection to ourselves.
FAQs
1. What is interoception, precisely?
Interoception is the ability to sense and understand signals originating from within your body, like heartbeat, breathing, hunger, thirst, and temperature, enabling one to comprehend your physical and emotional conditions.
2. Is interoception equivalent to mindfulness?
Not quite. Mindfulness encompasses a wider practice of focusing on the current moment, whereas interoception specifically pertains to recognising and understanding internal bodily sensations. Nonetheless, mindfulness techniques frequently enhance interoceptive awareness.
3. Is it possible to enhance interoceptive abilities?
Yes. Methods such as deep breathing, meditation, yoga, body scanning, and mindful movement can improve your capacity to recognise and understand bodily signals.
4. Do certain individuals inherently possess superior interoception?
Studies indicate that inherent variations in interoceptive accuracy exist—certain individuals are more attuned to their bodily cues because of genetics, personality characteristics, or life experiences.
5. In what ways does interoception influence mental well-being?
High interoceptive awareness correlates with enhanced emotional regulation, lower anxiety levels, and better decision-making. Reduced interoception may play a role in issues such as depression, eating disorders, and anxiety disorders.
References +
Armstrong, K. (2019, October). Interoception: How We Understand Our Body’s Inner Sensations. Observer.https://www.psychologicalscience.org/observer/interoception-how-we-understand-our-bodys-inner-sensations
Brassard, S. L., Turner, O., Punia, K., & Balodis, I. M. (2021, June 30). What is Interoception and Why is it Important? · Frontiers for Young Minds. Frontiers for Young Minds. Retrieved August 10, 2025, from https://kids.frontiersin.org/articles/10.3389/frym.2021.558246
McDonough, M. (n.d.). Making Sense of Interoception | Harvard Medicine Magazine. Harvard Medicine Magazine. Retrieved August 10, 2025, from https://magazine.hms.harvard.edu/articles/making-sense-interoception
Mindfulness meditation: A research-proven way to reduce stress. (2019, October 30). American Psychological Association. Retrieved August 12, 2025, from https://www.apa.org/topics/mindfulness/meditation
Robson, D., & Evans, R. (2021, August 15). Interoception: the hidden sense that shapes wellbeing | Science. The Guardian. Retrieved August 10, 2025, from https://www.theguardian.com/science/2021/aug/15/the-hidden-sense-shaping-your-wellbeing-interoception
Thompson, P. (n.d.). Mastering Interoception for Emotional Self-Regulation. Mental Health. https://www.enotalone.com/article/mental-health/mastering-interoception-for-emotional-self-regulation-r24412
Tsakiris, M., & Critchley, H. (2016, October 10). Interoception beyond homeostasis: affect, cognition and mental health. Philosophical Transactions of the Royal Society of London. 10.1098/rstb.. 2016.0002.g
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