Interoception 101

In the past couple of decades, a growing body of research has brought attention to a fascinating sensory system called interoception.

For many people, once they learn about it, they start seeing it everywhere—in their own bodies and in the children they support.

At its simplest, interoception refers to the sensations that originate and represent the inside of the body.

But to understand it clearly, it helps to look at the two broad sources of sensory information our brains receive.

Two Sources of Sensory Information

Exteroceptive information includes things like:

• The sound of voices in a classroom
• The brightness of the lights
• The temperature of the air
• The feeling of a chair underneath us

What makes exteroception relatively easy to understand is that it is often shared.

If you and I are sitting in the same classroom, we experience many of the same sensory conditions. We hear the same announcements, feel the same air temperature, and see the same lighting.

Interoception, however, is very different.

The Sensations That Come From Within

Interoception refers to the sensations that originate and represent the inside of the body.

These signals tell us about our internal state—information our nervous system constantly monitors to keep us alive and well.

Examples of interoceptive sensations include:

• Hunger
• Thirst
• Fatigue
• A sense of wellness or discomfort
• The need to empty our bladder or bowel
• The feeling of our heart rate changing
• Awareness of breathing

There are also receptors in our muscles and joints that inform the brain about body position, and receptors in our inner ear that let us know whether we are still or in motion, upright or upside down.

Taken together, these signals help our nervous system maintain balance and stability.

They guide the everyday actions that support survival—eating, drinking, resting, moving, and caring for our bodies.

Why Interoception is so Important

One of the most interesting things about interoception is that it is not meant to operate fully in our conscious awareness.

In fact, most of the time it happens below the level of conscious thought.

Imagine if your brain had to actively monitor every internal process happening in your body:

• your heart rate
• your breathing
• your blood sugar levels
• whether your pancreas just released insulin

Your entire attention would be consumed by monitoring your physiology.

Instead, our nervous system is designed to handle most of this automatically.

These processes run quietly in the background.

Only when the signal becomes strong enough—what neuroscientists sometimes describe as a high-amplitude signal—does it rise into awareness.

A full bladder.
A growling stomach.
The overwhelming need for sleep.

At that point, the brain receives a clear message: something needs attention.

Interoception in Everyday Life

For many people, the signals coming from inside the body are not always clear.

Some people experience faint signals.
Others experience very intense signals.
Some struggle to interpret what the signals mean.

When that happens, others may see behaviors like:

• sudden emotional overwhelm
• difficulty recognizing hunger or thirst
• trouble noticing fatigue
• restlessness or constant movement
• difficulty identifying feelings

But often, these are not behavior problems.

They are patterns of communication of signals from the body.

When we understand interoception, we gain a powerful new lens.

Instead of assuming a person is being difficult, we can begin wondering:

What might their body be trying to tell them right now?

A Different Way of Seeing Others

Interoception reminds us that regulation begins in the body.

It also reminds us that internal sensory experiences are deeply personal.

Two children sitting in the same classroom may share the same lights, sounds, and temperature. But the signals coming from inside their bodies may be entirely different. One may have slept poorly. One might be hungry. The way the environment affects them will be individualized based on their internal state.

Developing awareness of interoception helps people gradually learn to recognize their internal states and care for their bodies.

And it helps the people around them respond with more curiosity and compassion.

Reflection / Journal Prompt

Pause for a moment and think back over your day.

When did your body signal that it needed something—perhaps a drink of water, a meal, rest, or a trip to the bathroom?

How did you notice the signal?
Was it subtle or unmistakable?

Take a moment to consider the quiet ways your body communicates with you each day.

The body is wise. Are we listening?

Schmitt, C. M., & Schoen, S. (2022). Interoception: A multi-sensory foundation of participation in daily life. Frontiers in Neuroscience, 16, 875200. https://doi.org/10.3389/fnins.2022.875200