Interoception is a sense responsible for perceiving the internal state of the body. Often called the “eighth sense,” it functions like an internal surveillance system, constantly monitoring the body’s physiological condition. This sense allows us to feel and interpret signals from our internal organs and tissues, providing the brain with a continuous stream of information about what is happening inside us. It operates both consciously and unconsciously, contributing to our overall sense of self.
The Body’s Internal Sensations
The sensation of a growling stomach, for instance, is the result of interoceptive pathways signaling stomach contractions and emptiness to the brain, which we interpret as hunger. Similarly, the feeling of a full bladder comes from stretch receptors in the bladder wall sending signals that indicate it is time to find a restroom.
The urge to take a breath is a response to sensory information about carbon dioxide levels in the blood. When you feel your heart beating faster during exercise or moments of surprise, you are consciously noticing signals relayed from your cardiovascular system. These examples illustrate how interoception translates raw physiological data into recognizable bodily states, prompting us to act to maintain our body’s equilibrium, a state known as homeostasis.
How Interoception Influences Emotions
The connection between our physical state and emotional experience is deeply intertwined through interoception. The brain does not just receive data about the body; it actively interprets these physiological signals to construct our emotions. A racing heart, tense muscles, and shallow breathing are patterns of internal sensation that the brain might label as anxiety, fear, or even excitement, depending on the context.
This ability to connect bodily feelings with emotional labels is a component of interoceptive awareness. When interoceptive signals are clear and accurately perceived, a person can better understand their emotional landscape. For example, recognizing a fluttering in the stomach as nervousness before a presentation allows for a direct understanding of one’s emotional state. The clarity of these signals provides the foundation for identifying a full range of emotions.
The brain regions responsible for this integration, such as the insula and anterior cingulate cortex, are central to the process. These areas receive the incoming signals from the body and are involved in generating the subjective feeling of an emotion. The efficiency of this neural circuitry determines how well an individual can map their internal bodily changes to specific emotional states. This interpretation of bodily feedback is a continuous process that shapes our moment-to-moment emotional life.
Impaired Interoceptive Awareness
Impaired interoceptive awareness means there is a disconnect between the body’s actual state and the brain’s understanding of it, which can lead to significant challenges. Individuals with low interoceptive accuracy may struggle to identify basic feelings like hunger or thirst. They may also misinterpret benign physiological changes, leading to confusion and distress.
This impairment is a feature of several health conditions. In anxiety disorders, for example, a person might interpret a harmless increase in heart rate as a sign of a heart attack, amplifying feelings of panic. For individuals with eating disorders, difficulty recognizing the body’s cues for hunger and fullness can complicate the relationship with food, making it hard to regulate eating behaviors.
In the context of autism spectrum disorder, challenges with interoception can make it difficult to identify and manage internal states and their connected emotions. This can affect emotional regulation, as the bodily information needed to understand an emotion is unclear or confusing. This inability to read internal cues can impact one’s ability to respond to their own needs effectively.
Cultivating Interoceptive Skills
Interoceptive awareness is a skill that can be developed and refined over time. Practices that systematically draw attention to the body’s internal landscape can strengthen the neural pathways responsible for this sense. Mindfulness meditation, for instance, encourages a non-judgmental observation of bodily sensations as they arise, helping to build a more accurate perception of internal states.
Body scan exercises are a direct way to train interoception. This practice involves bringing focused attention to different parts of the body one by one, simply noticing any sensations present without trying to change them. This methodical approach helps the brain become more attuned to subtle signals from muscles, organs, and tissues. Similarly, yoga combines physical postures with controlled breathing, creating a dynamic experience of bodily feedback that enhances the mind-body connection.
Focused breathing techniques also serve as a tool for honing interoceptive skills. By concentrating on the physical sensations of each inhalation and exhalation, individuals can anchor their awareness in the present moment and the physical reality of their body.