Interoception: The Hidden Sense Within

I am not opposed to wearable wellness devices, but as we move into an era dominated by AI and new technologies, let’s for a moment celebrate our “eight sense.”

Interoception is often described as the body’s “eighth sense.” While we are familiar with the five traditional senses - sight, hearing, touch, taste, and smell, plus balance (vestibular) and proprioception (awareness of body position), interoception refers to the perception of the body’s internal signals. It is the process through which the brain receives, interprets, and integrates information coming from inside the body, such as heartbeat, breathing, hunger, thirst, bladder fullness, body temperature, or the need to rest (Craig, 2002).

At its core, interoception is about maintaining homeostasis, the balance of internal bodily systems. Specialised receptors located in organs, muscles, skin, and the vascular system send signals through nerves (especially the vagus nerve and spinal pathways) to brain regions like the insula and anterior cingulate cortex. These brain regions act as hubs that interpret bodily cues and translate them into conscious feelings, such as “I’m hungry,” “I need water,” or “I’m anxious” (Critchley & Harrison, 2013).

Research suggests interoception plays a central role in emotion regulation. Emotions are not just mental experiences; they are grounded in bodily states. For example, fear often comes with a racing heart, shallow breathing, and sweating. Interoception allows us to sense these physiological shifts and interpret them as emotions. People with strong interoceptive awareness tend to be better at recognising and managing their emotions, while disruptions in interoception are linked to conditions like anxiety, depression, autism spectrum disorder, and eating disorders (Khalsa et al., 2018).

Interoception is also deeply tied to self-awareness. By tuning into internal signals, individuals develop a clearer sense of their body’s needs and their overall state of being. This awareness supports decision-making and behavior. For instance, noticing subtle changes in breathing may prompt someone to rest before becoming fatigued. Similarly, recognizing early signs of stress through bodily sensations can encourage someone to practice calming strategies before stress escalates.

Modern science distinguishes between interoceptive accuracy, sensitivity, and awareness. Accuracy refers to how precisely a person can detect internal signals (for example, correctly counting one’s heartbeat without touching the pulse). Sensitivity reflects the degree to which someone notices subtle bodily cues. Awareness is the conscious recognition and interpretation of these signals. Some people may be accurate in detecting bodily changes but lack awareness of their emotional meaning, while others may be overly sensitive, leading to heightened anxiety.

Practices like mindfulness, yoga, meditation, and breathwork are increasingly recognised as tools that enhance interoceptive skills. By slowing down and focusing attention inward, people can strengthen their ability to notice bodily signals without judgment. This, in turn, improves resilience, stress management, and overall wellbeing.

In clinical settings, interoception is becoming a focus of therapy. Interoceptive training is being used to help individuals with anxiety disorders, eating disorders, and chronic pain to reconnect with their bodily cues in a healthy way. This approach not only restores trust in the body but also fosters emotional stability and better physical health.

In summary, interoception is the crucial yet often overlooked sense that bridges the body and mind. It underpins survival, emotional experience, and self-awareness. By cultivating interoceptive awareness, individuals can improve their ability to respond wisely to both physiological needs and emotional challenges, supporting greater balance and vitality in everyday life.

References

• Craig, A. D. (2002). How do you feel? Interoception: the sense of the physiological condition of the body. Nature Reviews Neuroscience, 3(8), 655–666.
• Critchley, H. D., & Harrison, N. A. (2013). Visceral influences on brain and behavior. Neuron, 77(4), 624–638.
• Khalsa, S. S., et al. (2018). Interoception and mental health: A roadmap. Biological Psychiatry: Cognitive Neuroscience and Neuro imaging, 3(6), 501–513