Interoception: A valuable skill to teach
What is Interoception?
Interoception refers to our internal sensory experiences. Unlike external senses like sight, hearing, or touch, interoception allows us to detect sensations originating within the body from internal organs, muscles, and the nervous system—everything from hunger, thirst, and temperature to heart rate and breathing patterns. It’s our internal awareness system, and it plays a critical role in how we perceive and respond to our physiological and emotional needs. When we have good interoception skills, we notice what our bodies are telling us. We can then assign meaning which helps us make sense of it and act in ways that help.
How does it help?
A well-developed interoceptive sense allows us to notice signs of stress or anxiety early, giving us a chance to use self-regulation techniques, which in turn can significantly improve academic and social experiences.
Improving interoception skills can be especially useful if there are additional learning needs, such as ADHD or autism spectrum disorders, as it can be very empowering to have explicit teaching around ways to recognize internal cues (e.g. heart racing), assign meaning to it (I’m scared of making a mistake) and respond (e.g. seek help) so these feelings do not escalate. This can support greater independence, self-confidence and resilience.
Educational strategies that support interoceptive awareness might include:
Mindfulness Exercises: Practices like deep breathing, body scans, or guided mindfulness activities can help us tune into our internal sensations and recognize how different emotions or physical states feel in the body.
Emotional Labelling and Reflection: Teaching children and young people to label their feelings (like "I feel anxious" or "I feel tired") can help them connect physical sensations with emotions, fostering self-regulation.
Physical Movement Breaks: Exercise and movement are not only great for physical health but also help children and young people to become more aware of bodily sensations, which helps develop interoceptive abilities.
Visual Aids and Tools: Using charts, like the Zones of Regulation, helps children and young people to recognize where their emotions are on a spectrum and understand how to respond to different physical or emotional states.
I often recommend teaching interoception skills to children and young people in my role as Educational Psychologist. Interoception activities create opportunities for students to pause and self-assess, which is especially beneficial for those who struggle with focus or emotional regulation. It can help put words to those feelings and therefore build understanding. This is a growing research field and one to watch with interest.
Interoception: The inner sense driving your thoughts - BBC Future
