What is interoception and why is it key to understanding behaviour?

Have you ever felt butterflies in your stomach before a big event? Or noticed your heart racing when you’re nervous? These sensations are your body’s way of communicating with your brain, helping you understand what’s happening inside you. This process is called interoception, and it plays a huge role in our emotions, behaviours, and overall wellbeing.

For children, interoception is especially important because it helps them identify and respond to their needs. But when this system isn’t working properly or when it’s overwhelming, it can lead to behaviours that are often misunderstood. Let’s explore what interoception is, how it works in the brain, and why it’s so important for understanding behaviour.

What Is Interoception?

Interoception is our internal sensory system. While our five external senses (like sight and hearing) help us understand the outside world, interoception helps us tune into the internal world of our body. It’s how we recognise signals like:

• Hunger or thirst.
• The need to use the toilet.
• Pain or discomfort.
• Emotions like fear, excitement, or calm.

Think of it as your body’s communication network. Your organs, muscles, and skin constantly send signals to your brain, which interprets them and helps you decide what to do next. For example:

• Your stomach growls → Your brain says, “You’re hungry—eat something.”
• Your heart races → Your brain says, “You’re nervous—take a deep breath.”

How Does Interoception Work in the Brain?

Interoception relies on a part of the brain called the insula, which acts as a hub for processing internal sensations. Here’s how it works:

1. The body sends signals: Your stomach, heart, and other organs send messages to your brain via the nervous system.
2. The insula interprets these signals: The insula helps you identify these sensations and connect them to emotions or actions.
3. The prefrontal cortex makes decisions: Once you’re aware of the signal, your brain’s decision-making centre (the prefrontal cortex) decides what to do about it—like drinking water when you’re thirsty.

But here’s the catch: If the insula struggles to process signals, or if the prefrontal cortex is overwhelmed, the brain may misinterpret or ignore important cues. This can lead to confusion, frustration, and behaviours that seem “challenging” on the surface.

What Happens When Interoception Is Dysregulated?

For some children, interoception can be underdeveloped or overwhelming. This means their internal signals might feel confusing, or they might not register them at all. Imagine:

• Not noticing you’re hungry until you’re suddenly irritable or upset.
• Feeling “off” but not understanding that it’s because you’re too hot or cold.
• Misinterpreting a fast heartbeat as something dangerous, leading to feelings of panic.

Children experiencing interoceptive challenges often struggle to connect their internal sensations with the appropriate actions, which can lead to behaviours like:

• Meltdowns: Overwhelming internal sensations can trigger emotional outbursts.
• Defiance: A child refusing to eat might not realise they’re hungry.
• Avoidance: Shutting down or withdrawing can be a way to cope with sensory overload.

The Science of Emotions and Interoception

Interoception isn’t just about physical needs—it’s deeply connected to emotions. When you feel an emotion, it’s not just in your mind—it’s in your body, too. For example:

• Anxiety: Fast heartbeat, tight chest, or sweaty palms.
• Excitement: Butterflies in your stomach or a rush of energy.
• Calm: Slow, steady breathing and a relaxed body.

The brain’s emotional centre, the amygdala, works closely with the insula to interpret these physical signals and label them as emotions. But when interoception is dysregulated, children might struggle to identify or manage their emotions, making it harder to regulate their behaviour.

Why Is Interoception Important for Understanding Behaviour?

When we understand interoception, we can see behaviours not as “problems” but as signals of unmet needs. For example:

• A child who refuses to sit still in class might be feeling restless because they don’t recognise their body’s need for movement.
• A child who lashes out might be overwhelmed by emotions they don’t understand.
• A child who avoids certain activities might be trying to escape sensory discomfort.

By addressing the underlying interoceptive challenges, we can help children feel more in control of their bodies and emotions.

How Can You Support Interoception?

Supporting interoception doesn’t have to be complicated. Here are a few simple strategies to get started:

1. Help Children Tune Into Their Bodies

• Use questions like, “What does your tummy feel like right now?” or “Is your heart beating fast or slow?”
• Encourage mindfulness activities, like deep breathing or body scans, to build awareness of internal sensations.

2. Create a Sensory-Friendly Environment

• Offer tools like weighted blankets, fidget toys, or noise-cancelling headphones to reduce sensory overwhelm.
• Adjust lighting, sounds, and textures to help children feel more comfortable.

3. Build Emotional Vocabulary

• Use emotion charts or books to teach children how to connect physical sensations with feelings.
• Practice naming emotions during calm moments, like, “Your face looks relaxed. Do you feel calm?”

The Bigger Picture: Connection Over Compliance

When we focus on connection, we create a safe space for children to explore their internal world without fear of judgement. Instead of asking, “How do I stop this behaviour?” we can ask, “What is this behaviour trying to tell me?” This simple shift can transform the way we understand and support children.

Curious about how interoception shapes behaviour and how you can support it? Join me on 29th January for the Connection Over Compliance masterclass. We’ll dive into:

• Some simple neuroscience behind interoception.
• Practical tools to support sensory and emotional regulation.
• Strategies to build stronger, more empathetic connections with children.

Click link above to register)

Kate xx