Listen & Subscribe on Your Platform of Choice:
Activities to Support Interoceptive Processing- Your 8th Sense!
Back in 2018, we did an episode on interoception, one of our hidden senses. Now, 4 years later, we’ve learned a LOT more about this hidden sense and we are sharing it with you in this episode!
We dive into what interoceptive dysfunction can look like and our favorite strategies to help.
Links
Primitive Reflex Digital Course
All Things Sensory Podcast Instagram
Ep 19 The Hidden Sense of Interoception
Harkla Blog - What is Interoception?
Harkla YouTube - 5 Activities for Interoception
Article: Interoception in Anxiety and Depression
Article: Interoceptive Awareness Skills for Emotional Regulation
Activities To Support Interoceptive Processing: Your 8th Sense!
When we think about the senses, we often list the well-known five: sight, smell, touch, taste, and hearing. However, our sensory system is far more complex, and interoception—our hidden eighth sense—plays a crucial role in self-regulation, emotional awareness, and body functions.
If a child struggles with potty training, regulating emotions, knowing when they are hungry or full, or even sensing when they are too hot or cold, interoception may be a missing piece of the puzzle. Let’s break down interoception in simple terms, explore why it’s essential, and share actionable strategies to support children in developing this crucial sense.
What Is Interoception?
Interoception is the body’s ability to perceive internal sensations, including:
-
Hunger and thirst
-
Temperature regulation (knowing when you’re too hot or cold)
-
Pain perception (noticing when something hurts)
-
Heart rate awareness (recognizing when the heart is beating faster due to excitement, fear, or exertion)
-
The need to use the bathroom
-
Emotional processing (understanding how anxiety, sadness, or excitement physically feel in the body)
Simply put, interoception helps us understand and respond to what’s happening inside our bodies.
Signs Of Interoceptive Challenges
Children with sensory processing differences, autism, ADHD, or anxiety disorders may struggle with interpreting and responding to interoceptive signals. Some common signs of interoception challenges include:
-
Never feeling hungry or always feeling hungry.
-
Not recognizing thirst or drinking excessive amounts of water.
-
Struggling with potty training well beyond the expected age.
-
Difficulty identifying emotions ("I don't know how I feel").
-
Not realizing when they are too hot or too cold.
-
Being unaware of physical discomfort until it's extreme (e.g., not noticing a scraped knee or headache until it becomes overwhelming).
-
Frequent meltdowns due to an inability to process internal states.
The Connection Between Interoception & Emotional Regulation
Interoception is deeply linked to emotional intelligence and self-regulation. A child who doesn’t recognize the physical signs of anxiety (racing heart, tight chest, stomach butterflies) may struggle to self-regulate and calm down before becoming overwhelmed.
Similarly, if a child cannot tell when they are tired, hungry, or thirsty, they may become irritable, dysregulated, or prone to sensory meltdowns without understanding why. By supporting interoception, we help children connect the dots between body sensations and emotions, fostering better self-awareness and emotional regulation.
Top 5 Strategies To Improve Interoception
Supporting a child’s interoceptive sense involves building awareness of bodily sensations through structured activities. Here are five powerful strategies to help children develop this hidden sense:
1. Use a Visual Schedule for Body Awareness
A visual routine helps children predict and anticipate body-related needs, including:
-
Regular meal and snack times.
-
Scheduled bathroom breaks.
-
Reminders to drink water.
-
Sleep and rest cues.
Consistency teaches the body when to expect certain sensations, reducing confusion about hunger, thirst, and toileting.
OT Tip: Use a visual schedule with pictures and timers to reinforce body awareness cues.
2. Primitive Reflex Integration Exercises
Primitive reflexes are automatic movements babies make that should integrate as they grow. When these reflexes are retained, they can contribute to sensory processing challenges, anxiety, and poor body awareness.
Reflex integration exercises, such as the starfish, cat-cow, and snow angel exercises, help the body process interoceptive signals more efficiently.
3. Use Social Stories To Teach Body Awareness
A social story can help children visualize interoceptive cues and their meaning. For example:
-
“What happens when I don’t eat?” → Feeling weak, tired, grumpy
-
“How do I know when I need a bathroom break?” → Sensations of pressure, urgency
-
“What does being anxious feel like?” → Fast heartbeat, tight chest
4. Teach Emotional Regulation Programs
Programs like The Zones of Regulation, The Just Right Curriculum, or The Alert Program help children identify how their body feels in different emotional states.
Example: A child learns that a racing heart and tight stomach = nervousness. They then match it to a strategy, like deep breathing or a weighted blanket
OT Tip: Harkla’s weighted blankets and compression vests provide deep touch pressure, which calms the nervous system and enhances body awareness.
5. Practice Mindfulness & Body Scanning
Mindfulness builds awareness of internal sensations. Try:
-
Body scanning: Guide the child to close their eyes and notice sensations from head to toe.
-
Yoga & breathing exercises: Help children pause and feel their breath, heartbeat, and muscle tension.
-
Outdoor sensory experiences: Encourage deep breathing, nature walks, and quiet observation of bodily sensations.
OT Tip: Cosmic Kids Yoga on YouTube offers fun, child-friendly mindfulness and yoga exercises!
Why Supporting Interoception Matters
Helping children develop interoception improves their ability to self-regulate, manage emotions, and understand their body’s needs. As they gain awareness of internal signals, they become more independent, confident, and in control of their daily routines.
-
More self-awareness = fewer meltdowns
-
Better emotional regulation = stronger social skills
-
Understanding hunger, thirst, and bathroom cues = healthier habits
If your child struggles with interoception, small, consistent steps can make a big impact!
Final Thoughts
Interoception is a crucial yet often overlooked sense that plays a fundamental role in self-regulation, emotional awareness, and daily life skills. By incorporating visual schedules, social stories, sensory tools, and mindfulness activities, we can empower children to develop a stronger connection with their bodies, enhancing their ability to recognize internal cues, manage emotions, and confidently navigate their daily routines.
BORING, BUT NECESSARY LEGAL DISCLAIMERS
While we make every effort to share correct information, we are still learning. We will double check all of our facts but realize that medicine is a constantly changing science and art. One doctor / therapist may have a different way of doing things from another. We are simply presenting our views and opinions on how to address common sensory challenges, health related difficulties and what we have found to be beneficial that will be as evidenced based as possible. By listening to this podcast, you agree not to use this podcast as medical advice to treat any medical condition in either yourself or your children. Consult your child’s pediatrician/ therapist for any medical issues that he or she may be having. This entire disclaimer also applies to any guests or contributors to the podcast. Under no circumstances shall Rachel Harrington, Harkla, Jessica Hill, or any guests or contributors to the podcast, as well as any employees, associates, or affiliates of Harkla, be responsible for damages arising from use of the podcast.
Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We try our best to keep things fair and balanced, in order to help you make the best choice for you.
This podcast should not be used in any legal capacity whatsoever, including but not limited to establishing “standard of care” in a legal sense or as a basis for expert witness testimony. No guarantee is given regarding the accuracy of any statements or opinions made on the podcast.
0 Responses
Leave a Comment