Exploring Inner Space: A Starting Point for Emotional Health

What helps us feel that we are okay? The experiences of happiness, calm, contentment, hope, or even just a sense of balance and grounded. For some, it's about feeling in control—managing emotions and navigating daily stress with confidence. For others, life can feel overwhelming, like being stuck in a cycle of distress, loneliness, or anxiety, with no clear way out.

A foundational principle I share with my clients is the importance of nervous system regulation. Understanding how our nervous system functions can provide insight into why we feel the way we do and how we can influence our emotional well-being. One key aspect of this is interoception—our ability to sense and interpret the signals from within our bodies.

What Is Interoception?

Interoception is the sense that allows us to answer the question, How do I feel right now? It involves noticing and interpreting internal body signals such as a racing heart, shallow breathing, a clenched stomach, or even heavy eyelids. Our brain takes these signals and translates them into emotions—whether it be anxiety, excitement, hunger, fatigue, or contentment.

Don’t skip over this last statement, I invite you to ponder this for a moment. Our emotions are the result of how our mind is trying to make sense of what our bodies “pick up” and “signal” to our mind.

For example, if your heart is racing and your stomach is tense, your brain may interpret these sensations as nervousness, anxiety, or fear, depending on the context. Conversely, a quickened heartbeat in another situation might be labelled as excitement. This process highlights how our emotional state is deeply tied to our bodily experiences.

Therefore, to understand what we feel and clarify why we feel a certain way (i.e. emotional health!), the world of sensations in our body is a fascinating place to explore!

Why Interoception Matters for Emotional Well-Being

Interoception plays a crucial role in self-regulation, mental health, and social connection. By recognising bodily signals, we gain awareness of our emotional state and can take proactive steps to restore balance. For example, noticing early signs of stress can prompt self-soothing actions before emotions become overwhelming. Learning to tune into bodily sensations can improve emotional resilience and overall well-being, and research suggests that disruptions in interoceptive awareness are linked to conditions like anxiety, depression, and eating disorders. Furthermore, understanding our internal states enhances empathy and connection with others, as it allows us to recognise and respond to emotions—both in ourselves and those around us.

Learning to Tune In: A Practical Invitation

Many of us, especially in Western, fast-paced societies, have not been taught to tune into our bodies. If this concept feels foreign, that’s okay—learning interoceptive awareness is a skill that can be developed. I see this daily with my clients. It is really meaningful for my clients to discover and understand their unique body signals and emotions.

A simple starting point: Pause and notice. Instead of immediately labelling or reacting to emotions, take a moment to observe your internal sensations. What do you feel in your body right now? Tightness in the chest? A fluttering in the stomach? A sense of warmth or coolness? Simply staying with these sensations, without judgment, can deepen self-awareness and emotional regulation.

The Bigger Picture: Adaptation and Motivation

While interoception is a critical internal process, it's only part of the picture. Our emotional and motivational states are also shaped by external experiences—our interactions, relationships, and environments. Psychological adaptation involves balancing internal awareness with external responsiveness.

The brain isn't just reacting to the world; it's predicting what will happen next. This ability to anticipate and prepare is key to our well-being. Learning to integrate both internal (interoception) and external (environmental influences) cues allows us to navigate life with greater ease and effectiveness.

Final Thoughts

Interoception is a powerful tool for understanding ourselves. It influences not only our emotions but also our ability to regulate stress, make decisions, and connect with others. By becoming more attuned to our inner sensations, we can improve emotional resilience and overall well-being.

Somatic Experiencing, one of the core modalities in which I specialise, offers a deeper, more embodied approach to mental health. If you're curious to explore this further, I invite you to start by simply noticing and naming what you feel inside. Over time, this small practice can lead to profound shifts in self-awareness and emotional balance.

For further reading:

Interoceptive Awareness and MindfulnessA 2023 study published in Frontiers in Behavioural

Neuroscience examines how Mindfulness-Based Stress Reduction (MBSR) training improves interoceptive awareness—our ability to perceive internal bodily states. The research highlights the impact of MBSR on the brain's salience network, which facilitates the detection and processing of significant stimuli. Findings indicate that mindfulness practices such as breathing exercises and body scans enhance interoceptive awareness, along with improvements in emotional regulation and sleep quality. 

🔗 Read the full study here

Interoception: The Inner Sense Driving EmotionsOur body's internal signals shape our emotions more than we realise. BBC Future explores interoception and describes its influence on decision-making, emotional intensity, and even mental health. Research suggests that improving interoceptive awareness, such as through mindfulness, can enhance emotional regulation and well-being.

🔗 Read the full article here

Interoception: How We Understand Our Body's Inner Sensations

In an article from the Association for Psychological Science, Lisa Feldman Barrett discusses how our brains evolved not merely to react to external stimuli but to predict and regulate our body's internal states—a process known as allostasis. This predictive regulation is central to interoception, which influences our thoughts, emotions, decision-making, and sense of self.

🔗 Read the full article here