Written by Kate Lister, Somatic Therapist
Kate is an experienced somatic therapist with 20 years in the field. As the founder of Mind Body Integration and the host of the podcast Rhythms of Self, she guides an exploratory felt sense journey home to self.
In the fast-paced world we live in, many of us have become disconnected from our own bodies, relying on external cues to dictate how we feel and what we need. Yet, learning to listen to your body is essential for physical, emotional, and mental well-being. This skill helps us better respond to stress, build resilience, and cultivate a deeper sense of self-awareness.
At the core of this process are three key concepts: interoception, neuroception, and the vagus nerve. Understanding these elements can illuminate why tuning into your body is not just beneficial, it’s transformative.
Interoception: Your inner compass
Interoception refers to your ability to sense internal bodily signals, such as your heartbeat, hunger, or the need to rest. This capacity acts like an inner compass, guiding you toward actions that support balance and health. For example, a growling stomach signals hunger, while a racing heart might indicate stress or excitement.
However, when we ignore or suppress these signals, perhaps skipping meals to meet deadlines or overriding fatigue with caffeine, our ability to interpret them becomes dulled. This disconnect can lead to burnout, emotional overwhelm, or even chronic illness. By practicing mindful awareness of bodily sensations, you can strengthen interception, helping you respond to your body’s needs with greater sensitivity and care.
Neuroception: The body’s safety radar
Neuroception is your nervous system’s subconscious ability to detect safety or danger in your environment. Without conscious thought, your body scans for cues that influence your sense of safety and readiness to act. If your system detects danger, it triggers protective responses such as fight, flight, or freeze.
This process operates below your awareness, but it profoundly impacts how you feel and act. For example, a tense stomach during a meeting might signal that your neuroception has picked up on subtle social tension. By becoming attuned to these subtle signals, you can better understand what your body is communicating and respond in ways that support your well-being.
The vagus nerve: The communication highway
The vagus nerve, often called the body’s "superhighway," connects the brain to key organs, such as the heart, lungs, and gut. It plays a central role in regulating your parasympathetic nervous system, which governs rest, digestion, and recovery.
A well-functioning vagus nerve supports a calm, balanced state and enhances your ability to listen to your body. Practices such as deep breathing, gentle movement, and mindfulness can tone the vagus nerve, improving your capacity to regulate stress and return to equilibrium after challenges.
The path to listening to your body
To truly listen to your body, start by cultivating stillness and curiosity. Try taking a few moments each day to pause, breathe, and notice what your body is telling you. Are you tense? Tired? Energized? Journaling these sensations can help you reconnect with the signals you may have ignored.
Understanding interoception, neuroception, and the vagus nerve provides a roadmap to deepen this practice. As you learn to recognize and interpret your body’s signals, you’ll uncover a wealth of wisdom that can guide you toward a healthier, more aligned life.
Listening to your body isn’t just a skill—it’s a profound act of self-care. By tuning into your internal world, you create space for resilience, balance, and a deeper connection to yourself if you’re curious about how you can illuminate your self-care, book a call to connect today.
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Read more from Kate Lister
Kate Lister, Somatic Therapist
Kate is a compassionate leader in mind-body connection, drawing from her own profound experiences to shape her practice. Her journey through personal challenges has been a wellspring of insight, allowing her to simplify the complexities of human physiology. Kate's teachings help individuals feel safe, connected, and curious about their intelligent bodies. Passionate about supporting others, she guides people in learning to physically and emotionally regulate, fostering deeper connections and a purposeful existence.
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