INTEROCEPTION - THE CAPACITY TO RECEIVE INTERNAL MESSAGES FROM OUR BODY - AND WHY IT’S SO IMPORTANT TO OUR WELLBEING

Interoception, the ability to sense the internal state of our body, is increasingly shown by neurobiological research to play a crucial role in maintaining overall health and wellbeing.  

what is the definition of interoception?

In more detail, it  is the process by which our brain senses and interprets signals originating from within our body, from the organs, tissues and vessels. This perceptive process is happing moment-by-moment, consciously and unconsciously, and is the means by which our body prompts us to alter our behaviour in order to maintain homeostasis, or internal balance. For example, it tells us when we are hungry or when we’ve eaten enough, when we’re thirsty, too hot, too cold; when someone has crossed a boundary with us (anger perhaps, or feelings of compression in the chest area; whether a particular food may be good for us or not; whether we feel comfortable and.or safe with a particular person or not - even whether a particular big decision may be right or wrong for us, often called ‘gut instinct.’ Our sensitivity to these signals - which can be uncomfortable - can determine our capacity to respond to our basic needs, to protect ourselves from harm and effectively regulate our impulses and emotions.  

Research – much of it overviewed in this Frontiers in Psychology article from 2015, Interoception, contemplative practice and health, has shown that individuals who have a heightened sense of interoception are better able to regulate their emotions, have a stronger immune system and have a greater ability to cope with stress. One study found that after just eight weeks of mindfulness meditation, individuals had a greater ability to accurately identify and distinguish between different bodily sensations. Another study found that regular Yoga practice was associated with improved interoception and a reduction in stress levels. 

Research also indicates that stress and trauma can reduce our sensitivity to interoceptive signals. Neuroimaging studies of trauma demonstrate decreased activation in the prefrontal cortex, and brain areas related to interoceptive awareness (Herringa et al., 2012; Van der Kolk, 1994). Following trauma, survivors commonly experience a sense of disconnection between their mind and body (Van der Kolk et al., 2014). For example, we may be so hyper-vigilant (in a state of constant high-alert and tension) of potential threats from our environment and from the (abusive) people around us that we are not paying any attention to what is happening within us. Or alternatively, since most trauma involves physical violation of the body, individuals exposed to trauma can develop fear of their own emotions and bodily sensations (intrusive thoughts, trembling, nausea, a sense of panic, profound feelings of shame). They may therefore do everything they can to suppress them and/or distract themselves from having to stay with those feelings in present-moment awareness. This makes them more susceptible to anxiety, depression, overwhelm, destructive habits, such as addictions, and other symptoms of disconnection to Self. 

how can we cultivate interoception?

Contemplative practices, such as meditation, and the mindful movement with breath characteristic of postural Yoga, have been shown to improve interoception. This is how Dr Bessel van der Kolk, renowned expert in the treatment of PTSD, author of global bestseller The Body Keeps the Score (see my Books page) and co-developer of Trauma Center, Trauma Sensitive Yoga, describes it:

“The greatest frustrations I see in clinicians around the world trained in the treatment of trauma, is that people keep getting stuck. They get stuck in having too many feelings, overwhelmed by fear and feeling shut down and unable to engage. And so the greatest challenge with traumatised people is to help them be present in the here and now, and talking therapy alone generally does not do that.

So it’s necessary to explore how people can become still and focused and present, and a major avenue for this is Yoga and other traditions that come not from Western psychological traditions but that have been practiced in China and India and Africa for thousands of years.

These practices have to do with ‘interoception’. Noticing yourself, feeling yourself and learning to calm yourself down - through movement, through breathing - practices that help us to calm down and come into the present. So someone, whenever they feel, may become so freaked out that they cut themselves. But when, in a [trauma sensitive] Yoga class, the Yoga teacher says, “notice your leg,” or “notice your abdomen when you twist,” the calm voice of the teacher and the quiet encouragement to just focus and not dissociate and to notice feelings and that they keep changing, that they feel different when focusing on different parts of the body, means that person becomes more aware of what goes on in their body.

And the next time someone doesn’t say good morning to them, or they’re working very hard, they don’t get overwhelmed by their feelings. They might notice what’s going on in their body, and instead of cutting, may take time to breathe and restore that inner sense of calm without mutilating themselves or popping a pill. It’s a function of learning to trust yourself and know yourself, but it can only happen if you practice regularly and eventually establish a sense of ownership over your own body.”

I relate very strongly to the scenario Dr van der Kolk describes, since for about 12 years iI struggled with bulimia. Instead of feeling, I would binge - emotionally eat - and then purge, instead of sitting with and trying to understand where the uncomfortable feelings i was experiencing were coming from and what they were trying to tell me. Developing a regular Yoga practice was my path to healing.

Essentially, body-breath-mind practices can help to increase awareness of - and tolerance for the sensations connected with - the internal state of the body. This increased awareness can lead to better regulation of emotions, improved immune function, and a greater ability to cope with stress. 

In addition to improving interoception, contemplative practices have also been shown to have a positive impact on other aspects of physical and mental health. You can read more about this in my other articles. Meditation has been shown to lower blood pressure and reduce symptoms of depression and anxiety. Postural Yoga has been shown to improve flexibility, balance, and strength, as well as reduce pain and inflammation.  

It's important to note that there's no one-size-fits-all, and what works for one person may not work for another. It's recommended to start small and with guidance, if possible, and to be consistent. In my own teaching, I aim to equip clients with simple tools that they can use by themselves anywhere and anytime, and encourage the development of an at-home self-practice, so that they are empowered to self-regulate.