Slowing Down and Tuning In

Lately, I’ve been making space to slow down. I walk many days instead of run, take my shoes off to feel the sand, and stroll among the trees. These small shifts help me observe, appreciate, and breathe in the world around me. I’m becoming more connected—to nature, to society, and to myself.

That awareness grows within too. I’ve learned that consistency with the basics—waking early, moving daily, eating well, practicing mindfulness—deepens self-awareness. I surrender to negative thoughts instead of fighting them, and I keep aligning my actions with my purpose.

Self-care, for me, is rooted in this awareness. Physical care matters (especially with my running goals and injury risk), but emotional care is just as vital. On this path, I’ve discovered a concept that captures what I’ve been practicing: interoception.

What Is Interoception?

We all know the five senses, but our body has another—interoception, often called our “sixth sense.” It’s the ability to notice what’s happening inside: hunger, thirst, a racing heart, or the calm after a deep breath.

Science defines interoception as the brain’s processing of internal signals from the heart, lungs, stomach, and skin. These signals help us stay balanced (homeostasis), regulate emotions, and build self-awareness.

Interoception acts like an internal compass. The more I tune into it, the better I understand what I need—physically and emotionally.

Why It Matters for Self-Care

Real self-care isn’t bubble baths or getaways. It’s recognising what my body and mind need in the moment. Interoception makes that possible. When I listen to my body, I can:

• Rest before burnout hits
• Recover from illness more efficiently
• Eat when I’m truly hungry and stop when I’m satisfied
• Align my diet with my strenuous activity
• Catch tension in my breath and pause to reset
• Acknowledge my restlessness, anxiety and fear
• Observing my thoughts – Notice thoughts as they arise without judgment, watching them come and go

When I don’t listen, I risk pushing past fatigue, mistaking anxiety for hunger, ignoring dehydration or bottling up an emotion. That disconnection drains both body and mind.

How I’m Building Interoceptive Awareness

Like any skill, interoception can be strengthened. Here are practices I use:

• Mindful breathing – Notice the rise and fall of my chest and belly. I do this through my Wim Hof breathing every day but any breathing technique works

• Body scans – Check in with each part of my body for warmth, tension, tingling or stress. I hold all my stress in my belly.

• Heartbeat awareness – Try to sense my pulse without touching it, then verify. Slow it down.

• Hunger/fullness check-ins – Pause before and after meals to ask, “How hungry or satisfied am I?” “shall I practice hara hachi bu or do I need lots of fuel right now?”

• Emotion tracking – When I feel stress, joy, or anger, I ask, “Where do I feel this in my body?”. “What can I do right now to manage these feelings?

Even a few minutes a day builds a stronger mind–body connection.

Listening Inward

Interoception has taught me that self-care starts with listening inward. My body sends quiet signals all the time—through my breath, heartbeat, or stomach—and when I pay attention, I respond with more compassion and clarity.

Now, when I feel my heart race, my stomach grumble, emotional tension or a wave of calm wash over me, I pause and tune in. My body is speaking—and I’m finally listening.