Ep #4: Learning to Listen to Your Body | Interoceptive Awareness
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What You’ll Learn from this Episode:
A high-level division of the human nervous system[00:01:06]
Why awareness is critical to being able to manage or influence our performance or anything that we say or do and a technique on interoceptive awareness [00:02:00]
How many disorders are associated with impaired interoceptive processing and why starting there when it comes to practicing awareness can be too big of a leap for some people. [00:10:38]
3 different interoceptive practices for you to try and that I primarily use with coaching clients who want to work on their awareness skills including the physiological sigh [00:16:00]
Why dynamic flexibility in using these awareness skills is really the most important factor and why interoceptive awareness is also important in the performance context of exercise or athletic activity[00:27:41]
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Resources + Research:
Tsakiris, M., & De Preester, H. (Eds.). (2018). The interoceptive mind: from homeostasis to awareness. Oxford University Press.
Interoceptive Awareness Techniques
Awareness Training Checklist
Psychological Sigh
Reduce Anxiety + Stress with the Physiological Sigh | Huberman Lab
You Will Never Be Stressed Again | Be Inspired - Excerpted from Huberman Lab | Andrew Huberman
Body Scan
Brief ACT Body Scan | The Zen Social Worker
Eisenbeck, N., Luciano, C., & Valdivia-Salas, S. (2018). Effects of a focused breathing mindfulness exercise on attention, memory, and mood: the importance of task characteristics. Behaviour Change, 35(1), 54-70.
Grabbe, L., Higgins, M., Jordan, D., Noxsel, L., Gibson, B., & Murphy, J. (2021). The Community Resiliency Model®: a pilot of an interoception intervention to increase the emotional self-regulation of women in addiction treatment. International Journal of Mental Health and Addiction, 19(3), 793-808.
Mirams, L., Poliakoff, E., Brown, R. J., & Lloyd, D. M. (2013). Brief body-scan meditation practice improves somatosensory perceptual decision making. Consciousness and Cognition, 22(1), 348-359.
Price, C. J., Thompson, E. A., Crowell, S., & Pike, K. (2019). Longitudinal effects of interoceptive awareness training through mindful awareness in body-oriented therapy (MABT) as an adjunct to women’s substance use disorder treatment: A randomized controlled trial. Drug and alcohol dependence, 198, 140-149.
You Will Never Be Stressed Again - Be Inspired - Excerpted from Huberman Lab
Relationship between IA + Mental Health
Duschek, S., Montoro, C. I., & Reyes del Paso, G. A. (2017). Diminished interoceptive awareness in fibromyalgia syndrome. Behavioral Medicine, 43(2), 100-107.
Eggart, M., Lange, A., Binser, M. J., Queri, S., & Müller-Oerlinghausen, B. (2019). Major depressive disorder is associated with impaired interoceptive accuracy: A systematic review. Brain sciences, 9(6), 131.
Khalsa, S. S., Adolphs, R., Cameron, O. G., Critchley, H. D., Davenport, P. W., Feinstein, J. S., ... & Zucker, N. (2018). Interoception and mental health: a roadmap. Biological psychiatry: cognitive neuroscience and neuroimaging, 3(6), 501-513.
Paulus, M. P., & Stein, M. B. (2010). Interoception in anxiety and depression. Brain structure and Function, 214(5), 451-463.
Attention + Awareness During Exercise
Bigliassi, M. (2021). Neural basis of attentional focus during endurance exercise. International Review of Sport and Exercise Psychology, 14(1), 74-101.
Brick, N. E., Campbell, M. J., Sheehan, R. B., Fitzpatrick, B. L., & MacIntyre, T. E. (2020). Metacognitive processes and attentional focus in recreational endurance runners. International Journal of Sport and Exercise Psychology, 18(3), 362-379.
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Full Episode Transcript
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