You’ve probably heard of the five senses: sight, smell, hearing, taste, and touch. But what if we told you there’s another sense (actually there are three others!) and one that’s really important when it comes to emotional regulation, connection, and behaviour?
It’s called interoception, and it’s one of the most overlooked pieces of the regulation puzzle.
So, What Is Interoception?
Interoception is your body’s internal sensory system. It’s how you notice and interpret signals from inside your body, things like:
- Hunger
- Thirst
- Needing to use the toilet
- A racing heart
- Butterflies in your tummy
- Tight chest
- Feeling hot or cold
- Muscle tension
In other words, interoception is how we feel what we feel inside our bodies and how we make sense of those feelings so we can respond appropriately.
According to Kelly Mahler, occupational therapist and interoception researcher, this internal sense is the foundation for emotional awareness and self-regulation. When kids struggle with interoception, they might not recognise when they’re feeling overwhelmed, anxious, or even in pain let alone know how to respond.
Why Interoception Matters in the Classroom and at Home
Kids who can tune into their interoceptive signals are more likely to:
- Recognise when they're upset before melting down
- Know when they need a break or support
- Express their needs and emotions more clearly
- Use self-regulation strategies effectively
- Build confidence in navigating their own bodies and emotions
And for the adults supporting them? Understanding interoception gives us so much more context for what we’re seeing on the outside. Because behaviour is just the tip of the iceberg, what’s happening inside often tells the real story.
How to Support Interoception in Kids
🧠 1. Use Body-Based Prompts During Everyday Moments
These simple questions help kids notice internal signals:
🎒 For the Classroom or Preschool:
- “What does your tummy feel like right now?”
- “Is your heart going slow, medium, or fast?”
- “Do your muscles feel ready to work or a bit tired?”
- “Is your face warm, cool, or just right?”
- “Check your hands, are they wiggly or still?”
🏡 For Parents at Home:
- “Do you feel full or still hungry?”
- “Is your body saying it’s time for a rest?”
- “Let’s do a body check, do you feel tense anywhere?”
- “What’s your heart doing right now?”
🧍♀️ 2. Model Interoception Out Loud
Kids learn through co-regulation and observation. Try saying things like:
- “My heart’s beating fast, I'm feeling a bit nervous.”
- “My tummy is rumbling, I think I need a snack.”
- “I can feel my shoulders getting tight, I’m going to stretch and take a breath.”
- “My face feels hot, I’m getting frustrated, so I’m going to go for a walk.”
When we narrate our internal experiences, we’re teaching kids how to identify and name their own.
📘 3. Use Tools That Make Interoception Visual and Playful
Interoception doesn’t have to feel clinical. In fact, it works best when it’s integrated into routines and play. Some ideas:
- Use visuals like body thermometers or mood meters to track sensations which you’ll find in our Connection Journal.
- Try interoception scavenger hunts (“Can you find a body part that feels tight? Something that feels wiggly?”)
- Make it part of transitions, before lunch, check if your tummy feels full or empty.
- Use resources like our Connection Journal and Ready for Yoga cards, which include interoception prompts woven into breathing, movement, and emotion check-ins
💡 Final Thoughts
Interoception is the quiet sense, but it speaks volumes when we start to tune into it.
Thanks to the research of leaders like Kelly Mahler, we now understand how this internal sense lays the foundation for self-awareness, self-regulation, and even empathy. As adults, the more we support interoception development, the more we empower kids to understand themselves from the inside out.
And remember, this isn’t just for them.
When you tune into your own interoceptive signals?
You’re modelling exactly what it looks like to live regulated and ready.
Want support tools that help kids (and adults) connect to their bodies and feelings?
Check out the Connection Journal and Ready for Yoga – both designed with interoception in mind.