Shivers down your spine

Moments before a presentation in front of an audience, you can feel your heart pounding faster than usual and a sudden chill “running” through your body.

Now let’s try a different narrative: You have just listened to a masterpiece of a song, a melody so powerful and enchanting, that evokes intense emotions, so therefore you feel shivers down your spine.

A racing heart, tense muscles, clenched teeth, a dry mouth or a growling stomach, it’s a collection of body signals, all meant to help us recognise emotions in ourselves and in others.

But do all these sensations fall into a specific category? Why sure! They are all part of our sensory system, called interoception. At the most basic level, interoception yields information about our inner state and it gives us body sensations, from the most common ones - such as hunger, the need to use the toilet, a dry throat from dehydration - to more complex ones, as in the examples given at the very beginning. You probably do not pay attention to these signals all the time, but if your teacher asks you to give a class presentation or if you are desperately searching for your phone while thinking you lost it, you will probably feel your heart thumping in your chest.

While representing the ability to clearly notice body signals, interoception is closely linked to the ability to identify and manage a variety of emotions. You can easily track down excitement or stress and unease by paying close attention to your body and the signals it gives you. Realising what’s going on with you in a specific situation, being able to recognise a certain feeling seconds after it occurred, it will give you a sense of power and control over yourself. “Yes, the exam will start in 5 minutes and I’m trembling. I’m nervous, it’s normal”. Mentally analyse what you feel and breathe in, breathe out for a few moments, in order to relax your body.

If you want to strengthen your mind-body connection through a calming activity, it is recommended to practise body scanning meditation. All you have to do is close your eyes and start by bringing your attention to your feet. Observe any sensations, such as warmth, tingling, or pressure. Slowly, move your focus up the bo1dy, scanning each part and trying to figure out which body parts are more tense. Another technique involves focusing on the breath and observing the subtle changes in breathing patterns. This is an ideal way of connecting with your physical experiences.

Ultimately, the awareness of interoceptive sensations creates the transition between “How am I feeling?” to “What am I feeling?”.