Your five senses (touch, smell, hearing, sight, and taste) provide information about the external world and what’s going on around you. Interoception, often called the “seventh sense” or “hidden sense”, tells you what’s going on inside you. Interoception is a powerful mind-body connection – but what exactly does interoception do?

Interoception has a lot of functions, including:

• Nourishing and maintaining your body. Interoception tells you that you’re hungry and thirsty, and also when you’re full. It also gives signals when you need more sleep and rest, and when you need to grab a blanket or a cool drink for temperature regulation.
• Knowing your limits. Sensations like pain, discomfort, and fatigue are bodily cues that tell you when to slow down or adjust. These signals are crucial for safely moving your body, whether you’re at the gym, managing chronic pain or illness, or engaging in intimate activities.
• Noticing and understanding emotions. Our emotions are linked to physical responses in our bodies, such as a racing heart or muscle tension, and noticing these physical cues can help you understand your emotional state. Knowing your emotions allows you to use coping skills effectively and empowers communication for healthy relationships.

What interferes with interoceptive awareness?

• Stress and overwhelm – It would be very inconvenient if a tiger attacked you and all you could think about was how hungry you are. Your body shuts down interoception to prioritize your survival, but this protective mechanism can backfire if you’re often stressed or stuck in a state of fight-or-flight for extended periods of time.
• Learned suppression – If you grew up being called too sensitive or being encouraged to “suck it up”, or if you often went without basic needs being met (like not having food on the table), you might have learned to tune these sensations out for comfort. Trauma (and the adaptive ways we cope with it, such as dissociation) can interrupt your ability to connect with your body.
• Neurodivergence – Interoception is often diminished or interrupted in people who are neurodivergent. For example, people with ADHD may not notice hunger or bathroom cues until it’s an emergency, and Autistic people may experience reduced accuracy and have difficulty interpreting what the signals from their bodies mean.

Interoception is key for mental and physical wellness, and you can develop this “seventh sense” with practice. Here are some effective strategies to enhance your interoceptive awareness by tuning into your body:

• Mindfulness exercises – Practicing mindfulness is the first-line response for improving interoception. Progressive Muscle Relaxation, meditation, breathing exercises, body scans, and mindful eating are all great options. Give this one-minute mindfulness exercise a try!
• Physical activity – Engaging in physical exercise and activity allows you to connect with your body. Intentionally elevating your physical state and paying attention to what it feels like can be easier than trying to detect subtle changes, and is a great way to practice noticing your body. Consider activities like yoga, which naturally incorporate mindful movement and gentle awareness. 
• Regular check-ins – If you struggle to detect body cues in the moment, try setting regular check-ins to explore what your body is communicating. Link these check-ins to existing routines (like taking medications or walking the dog), set reminders, or use your lunch or bathroom breaks as opportunities to check in.

Interested in this topic? Keep reading:

Polyvagal Theory: Understanding and Mapping Our Own Nervous System • CFC Therapy

Chronic Illness and Autoimmune Diseases • CFC Therapy

The Importance of Emotional Intelligence  • CFC Therapy