Interoception is our sense of the internal state of the body. It allows us to notice sensations such as hunger, thirst, heart rate, temperature, and even emotions. Developing interoceptive awareness - the ability to perceive and interpret these internal signals - is essential for emotional regulation, decision-making, and overall brain health. This applies across the lifespan, from children to adults, and in individuals living with dementia.

How Interoception Impacts the Brain

Interoceptive signals are processed in the insula, anterior cingulate cortex, and parts of the limbic system, which are involved in emotion, self-awareness, and cognitive control. 

Strengthening interoceptive awareness can:

🌀 Improve emotional regulation and stress management by providing the brain with accurate internal feedback

🌀 Enhance decision-making and self-control through better awareness of internal cues

🌀 Support memory and attention, as a calm and regulated nervous system allows cognitive processes to function optimally

🌀 Reduce agitation and anxiety, particularly in people with dementia, by helping the brain interpret bodily sensations accurately

Interoceptive Activities for Different Age Groups

Children: mindful breathing exercises focusing on the rise and fall of the chest or belly ~ body scans, asking children to notice sensations in different parts of the body ~ movement games that connect effort with sensation, like jumping or climbing while noticing heartbeat changes

Adults: yoga or pilates, which emphasize body awareness and controlled breathing ~ mindful eating, paying attention to hunger, fullness, and taste sensations ~ meditation practices that focus on heartbeat, breath, or subtle body sensations

Older Adults and People with Dementia: gentle seated breathing exercises, noticing the expansion and contraction of the chest ~ hand or foot massages to increase awareness of tactile and internal sensations ~ guided movement or stretching routines with attention to internal feedback, such as heart rate or muscle tension ~ sensory-rich experiences like warm baths or textured objects that help the brain connect internal sensations with external input

Why Interoceptive Awareness Matters

By enhancing the brain’s ability to interpret internal signals, interoceptive activities:

🛞 Reduce stress and improve emotional regulation

🛞 Support cognitive functioning such as attention, memory, and executive function

🛞 Improve social engagement and responsiveness, particularly in children and people living with dementia

🛞Strengthen the mind-body connection, promoting overall wellbeing

Even a few minutes of interoceptive practice daily can help the brain stay regulated, resilient, and ready to learn or engage meaningfully with the environment.

Tuning In

Interoceptive awareness is a foundational skill for brain health. By tuning into the body’s signals, we support emotional balance, enhance cognition, and improve quality of life across the lifespan.