Understanding Interoception- The Sense You Might Not Know You Have

When we think about the senses, we often think of the familiar ones- sight, sound, touch, taste, and smell. But there’s another sense that plays a huge role in how we feel, function, and move through daily life: Interoception. This is our ability to notice and make sense of signals from inside the body. Things like hunger, thirst, needing the toilet, heart rate, breathing, temperature, or that “gut feeling” when something doesn’t feel right. For some people, these signals are clear and easy to respond to. For others, they can be faint, confusing, or overwhelming.

Why interoception can be complex

Interoception isn’t just one skill- it’s a process that involves several steps:

• Noticing the signal (e.g. “my heart is beating fast”)
• Interpreting what it means (e.g. “I might be anxious” or “I’ve just climbed the stairs”)
• Responding to it (e.g. slowing down, getting a drink, taking a break)

Difficulties can happen at any point in this chain. Someone might not notice signals until they become intense, or they might notice them but feel unsure what they mean. Others might understand the signal but find it hard to respond in a way that supports their needs. This is why interoception can feel confusing- it’s not always obvious where the breakdown is.

The link to emotional awareness

Interoception is closely connected to how we understand and describe our emotions. If it’s difficult to tune into internal body signals, it can also be harder to identify feelings. This is sometimes described as alexithymia- when emotions are present but hard to recognise or put into words. For teens and adults, this can show up in different ways:

• Feeling “numb” or disconnected from emotions
• Becoming overwhelmed without knowing why
• Struggling to explain how you feel to others
• Misinterpreting body signals (e.g. anxiety feeling like illness, or vice versa)

Understanding interoception can help make sense of these experiences in a more compassionate and practical way.

Can interoception improve?

Yes- and this is an important part of the conversation. Like many aspects of sensory processing, interoception can be supported and developed over time. The brain’s neural networks are shaped by experience, and with consistent, meaningful practice, people can become more attuned to their internal signals. This doesn’t mean forcing awareness or getting it “right” every time. It’s about gently building connections between body signals, understanding, and response.

Where sensory strategies come in

Supporting interoception often involves creating opportunities to notice the body in a structured and manageable way. This is where sensory strategies can be helpful- particularly those that bring attention to internal rhythms, like breathing. For example, guided breathing tools can:

• Help anchor attention to internal sensations
• Support regulation during stress or overwhelm
• Build awareness of changes in the body (e.g. heart rate slowing, muscles relaxing)

Over time, these small moments of awareness can strengthen interoceptive processing in a way that feels safe and accessible.

Bringing it into everyday life

If you’re exploring your own interoception, or supporting someone else, small and consistent steps tend to be more helpful than big changes. This might include:

• Pausing at set points in the day to check in with your body
• Using external supports (like reminders or structured breaks) without judgement
• Exploring tools that guide attention to internal sensations, such as breathing supports
• Noticing patterns over time rather than focusing on getting it “right” in the moment

Our aim at Dovetail Sensory is to offer both practical tools and accessible information so that people can explore what works for them- at their own pace.