The Power of Interoceptive Awareness: A Guide to Emotional Regulation
As a therapist and educator grounded in somatic and relational approaches, I’ve come to trust my body as a powerful source of wisdom and regulation. One of the most transformative capacities I’ve seen clients develop is interoceptive awareness—the ability to perceive and make sense of internal bodily sensations. It’s a subtle skill, but when practiced over time, it becomes a vital resource for emotional resilience, regulation, and self-trust.
In this post, I’ll unpack what interoceptive awareness is, why it matters, and how we can begin cultivating it in therapy. I’ll also outline steps I often take when introducing these skills to clients. And if you’re a counselor or educator, stay tuned—I’ll be following up with a post specifically on how to support counselors-in-training in developing their own interoceptive awareness, including practices drawn from Mindful Awareness in Body-Oriented Therapy (MABT).
What Is Interoceptive Awareness?
Interoception refers to our ability to sense internal bodily states—like hunger, heart rate, muscle tension, breath, and even the subtle stirrings of emotion. Interoceptive awareness takes it a step further: it’s not just noticing a tightness in the chest or a flutter in the stomach, but also being able to name it, stay with it, and explore its meaning.
Research has linked strong interoceptive awareness with improved emotion regulation, reduced anxiety, and better decision-making. In essence, it deepens the dialogue between body and mind—and gives us tools to respond to our emotional experience with greater presence and choice.
Why It Matters for Emotional Regulation
Many of us were taught to avoid or override bodily signals. We numb, override, or disconnect from sensations—especially those associated with distress or vulnerability. But our body is often the first to signal when something’s wrong… or right.
When we build interoceptive awareness:
We become more attuned to the early signs of emotional dysregulation (like tightening in the jaw or shallow breathing).
We gain the ability to pause, notice, and respond before becoming overwhelmed.
We create a more integrated sense of self, grounded in the present moment.
Teaching Clients Interoceptive Awareness: A Step-by-Step Guide
Here’s a sequence I often use when guiding clients into interoceptive awareness, adapted to their readiness and capacity:
1. Create Safety First
Establish a relational container where clients feel safe enough to slow down and turn inward. Normalize the idea that body awareness might be unfamiliar or even uncomfortable at first.
2. Start with the Breath
The breath is often the most accessible entry point. Invite clients to notice the rhythm, depth, and location of their breath—without trying to change it. Ask:
“Can you feel your breath moving in your body right now?”
“Where do you feel it the most?”
3. Explore Sensation with Curiosity
Invite clients to track physical sensations gently. Start with more neutral areas of the body (hands, feet) and guide them to describe:
Location
Direction
Intensity
Movement
Texture or quality (e.g., tight, warm, buzzy, dull)
Use prompts like:
“What do you notice happening inside right now?”
“What happens if you hang out in this area for a while?”
“If that sensation had a color or shape, what would it be?”
4. Connect Sensation to Emotion
Once clients feel more comfortable with sensation, explore how it connects to emotion or meaning:
“When you feel that tightness in your chest, what emotion comes up?”
‘What other sensations do you notice when this emotion comes up?
“Does this sensation remind you of anything?”
This helps build the bridge between felt experience and emotional understanding.
5. Practice Containment and Return
It’s important to teach clients that they can pendulate—gently move between sensation and safety. Use grounding techniques like pressing feet into the floor, orienting to the room, or returning to breath to regulate intensity.
6. Integrate and Reflect
Close sessions with time to reflect:
“What did you learn about your body today?”
“How might you listen to your body differently this week?”
Encourage clients to continue practicing simple body scans or embodied check-ins at home.
Everyday Practices to Build Interoceptive Awareness
Here are a few simple practices clients can integrate into daily life:
3-Minute Body Scan: Pause and scan the body from head to toe, noticing sensations without judgment.
Breath Awareness Pauses: Set a reminder to pause and notice the breath a few times a day.
Mindful Movement: Slow, intentional movement (like yoga, walking, or stretching) with attention to bodily sensations.
Emotion-Sensation Journaling: At the end of the day, note emotions felt and corresponding body sensations.
Coming Soon: Training the Trainer – Interoceptive Awareness in Counselor Training and Supervision
Many of us weren’t taught to listen to our bodies in our own training, which can make it challenging to support clients in developing these skills. In my next post, I’ll share a model for teaching interoceptive awareness to counselors-in-training, including how I integrate a somatic-oriented and mindfully attuned approach to counselor training.
Whether you’re a clinician, educator, or simply someone curious about embodied healing, I hope this post invites you into a deeper relationship with your body—and through it, a more grounded and compassionate relationship with yourself.
