Emotions are integral to the human experience, shaping our perceptions, decisions, and overall wellbeing. A cognitive process known as interoception plays a crucial role in interpreting and regulating our emotions – it enables us to tune into our internal states, decode signals, and ultimately take charge of our wellbeing. Yoga can be a valuable tool to cultivate interoception, helping us develop our ability to sense and read these signals.

What is Interoception?

Interoception refers to the ability to sense and interpret internal bodily signals, including sensations from our organs, muscles, and skin. It involves perceiving and integrating information from within our bodies, creating a comprehensive representation of our physiological state. Interception tells us when we are hungry, cold or tired. This intricate process is mediated by the insula, a brain region associated with self-awareness and emotional processing.

Interoception and Emotional Awareness

The ability to interocept bodily signals plays a vital role in emotional awareness. By paying attention to subtle physical cues, we can gain insight into our emotional states before they fully manifest in our conscious awareness. For example, a racing heartbeat and sweaty palms might indicate anxiety, while a warm and expansive feeling in the chest could signify joy. By honing our interoception skills, we can develop greater emotional self-awareness, allowing us to recognise and name our emotions more accurately.

Interoception and Emotional Regulation

Once we become aware of our emotional states, we can modulate and regulate these feelings. By tuning into bodily sensations associated with specific emotions, we can engage in strategies that promote emotional wellbeing. For instance, deep breathing exercises can help calm the body’s physiological response to stress, reducing anxiety and promoting a sense of calm. Similarly, mindfulness practices enable us to observe our bodily sensations without judgment, fostering self-compassion and emotional resilience.

Compromised Interoception

Poor interoception (difficulty perceiving and interpreting internal bodily signals) can have various causes. These include trauma, stress, mental health issues, neurological conditions, or a lack of exposure to mind-body practices.

Fortunately, interoception is not a fixed trait but a skill that can be developed and refined over time. Practices such as meditation, body scans, and journaling can enhance interoception abilities by fostering present-moment awareness and deepening the mind-body connection. Yoga can also promote interoception, by focusing attention on bodily sensations.

Helping Students Cultivate Interoception through Yoga

  • Mindful Movement and Sensory Awareness
    During asana practice, encourage students to pay close attention to the physical sensations arising within their bodies. Slow down. Pause between postures, and invite students to notice how they feel. This heightened sensory awareness will allow them to develop a keen sense of the subtle shifts and signals emanating from their internal landscape. By engaging with the present moment experience during yoga practice, your students can attune themselves to the intricate language of their bodies and emotions.
  • Breath Awareness and Emotional Regulation
    The intentional regulation of the breath during yoga practice has a profound effect on interoception and emotional wellbeing. Directing your students’ attention to the breath and its connection to bodily sensations can help them develop the capacity to regulate their emotional states. The breath becomes a powerful tool for self-soothing and enhancing emotional resilience.
  • Presence and Emotional Self-Awareness
    Encourage your students to cultivate non-judgmental awareness. Invite them to observe their thoughts, emotions, and bodily sensations without attachment or criticism. Through regular yoga practice, they will develop a deeper understanding of the mind-body connection and gain insight into how their emotions manifest physically. This increased self-awareness will allow them to navigate their emotional landscape with greater clarity and make conscious choices that support their wellbeing.

Interoception allows us to decipher the complex language of our bodies. By honing our interoception skills, we can navigate the landscape of our emotions more effectively, fostering self-awareness and mental wellbeing. We can cultivate interoception through yoga by fostering a deeper connection between mind and body. By engaging in mindful movement and breath awareness, practitioners can cultivate interoceptive skills and enhance their emotional resilience.

Want to dive deeper?

This simple breath technique will help your students (or you!) to sense and regulate your inner awareness.

Here’s a great read on Yoga U on how interception helps us adapt to stressful situations.