Feeling Into Yourself: Interoception, Proprioception, Exteroception, and Neuroception in Trauma Recovery
Healing from sexual trauma is a deeply personal journey, one that calls for patience and the courage to reconnect with yourself at your own pace. Trauma often disrupts our relationship with the body, leaving us feeling disconnected, unsafe, or numb. Rebuilding this connection is an act of reclamation—of safety, pleasure, and self-trust.
A key part of this process involves exploring the ways we experience our bodies and the world around us. Four essential sensory systems—interoception, proprioception, exteroception, and neuroception—help us navigate and make sense of our internal and external environments. By gently engaging with these systems, we can support our healing and rediscover what it feels like to be connected, present, and whole.
What Are Interoception, Proprioception, Exteroception, and Neuroception?
Interoception
Interoception is your sense of the internal state of your body—your heartbeat, inner temperature changes, breath, hunger, thirst, or tension. It’s what allows you to notice cues like “I’m thirsty” or “I feel uneasy in my stomach.” Interoception helps you tune into the ‘felt sense’ of your needs and emotions.Proprioception
Proprioception is your awareness of your body’s position in space. It’s the reason you can touch your nose with your eyes closed or balance on one foot. This sense gives you a felt understanding of your body’s movements and positions, helping you feel grounded and embodied.Exteroception
Exteroception is your awareness of the external world through your senses: touch, sight, sound, smell, and taste. It connects you to the environment around you—the warmth of sunlight on your skin, the sound of leaves rustling, or the texture of your favorite blanket. Exteroception offers a way to find beauty, comfort, and pleasure in your surroundings.Neuroception
Neuroception, a term introduced by Dr. Stephen Porges as part of the Polyvagal Theory, refers to your nervous system’s ability to subconsciously assess safety or danger. It’s the automatic process that determines whether you feel safe, threatened, or neutral in any given moment, even before you're consciously aware of it.Unlike interoception, proprioception, or exteroception, neuroception operates in the background, shaping your responses to situations based on past experiences and survival instincts. When neuroception determines a situation is unsafe, your body might enter a fight, flight, or freeze state—even if the threat isn’t real or immediate.
Why Are These Sensory Systems Important for Trauma Recovery?
Trauma often disrupts these sensory systems.
You might feel disconnected from your body’s internal cues (interoception).
You could lose awareness of your body’s movements or feel ungrounded (proprioception).
You may feel overstimulated or numb to external sensations (exteroception).
And your neuroception may be “stuck,” causing you to perceive danger even in safe situations.
These disruptions aren’t signs of failure—they’re protective mechanisms your body developed to keep you safe during moments of overwhelm. The good news is that with patience and practice, you can begin to gently reconnect with your sensory systems, creating a foundation of safety and trust.
Practices to Support Each Sensory System
Healing happens at the speed of trust, so let your body lead. Choose practices that feel safe, supportive, and hopefully interesting or curious! If something’s feeling too challenging (or boring!), that’s great - listen to that and instead try something else instead!
Interoception: Sensing Inside Yourself
Practice body scans: Practice noticing sensations like warmth, tightness, or ease. If it feels too spacious to explore the whole body, perhaps try focusing on smaller areas like your hands or feet.
Pause to check in with your body and assess if you have needs over the course of the day: Am I hungry? Thirsty? Tired?
Notice small body-based pleasures: the rhythm of your breath, the warmth of a blanket, or the feeling of your heartbeat.
Proprioception: Feeling Your Body in Space
Explore mindful movement like yoga, walking, lifting weights, or stretching. Notice how your feet connect to the ground or how your arms move through space.
Try self-soothing gestures, like placing your hands over your heart or hugging yourself.
Rocking or swaying or intuitive dancing can offer grounding and comfort, helping you rediscover your body’s natural rhythms.
Exteroception: Sensing the World Around You
Experiment with sensory pleasures: the taste of something sweet, the texture of soft fabric, or the scent of a favourite essential oil.
Take time to notice the world around you: sunlight on your skin, the sound of birds, or the colors of the sky.
Engage with your senses in small, pleasurable ways: wrapping yourself in a cozy blanket, drinking tea, or offering yourself some pleasurable touch.
Neuroception: Cultivating Safety
Practice grounding techniques that signal safety to your nervous system, like feeling your feet on the floor or holding something soothing in your hands.
Use your breath to calm your body: slowing your breathing, breathing through your nose, and focusing on your exhale can help shift your nervous system into a state of rest and safety. Breath can be a powerful tool- less is more here!
Surround yourself with people, places, and activities that feel supportive. Safe relationships, in particular, can help reshape neuroception over time, teaching your body to trust again.
Reclaiming Ease and Pleasure
Healing isn’t about rushing to “fix” yourself. It’s about creating a welcoming relationship with your body where curiosity, trust, and pleasure can grow. Each small moment of body-based connection—whether it’s noticing your heartbeat, savoring a warm cup of tea, or feeling the ground beneath your feet—is a step toward connecting with your sense of self.
Neuroception reminds us that safety is foundational for healing. As you explore practices to reconnect with interoception, proprioception, and exteroception, listen to your body’s signals. If something feels too overwhelming, give yourself permission to pause or try something different. The key is moving at the right speed—not too fast or too slow—letting your body guide you toward what feels supportive and nourishing.
Finding Joy in Reconnection
Your body is a remarkable place, capable of learning, adapting, and healing. By gently tuning into your sensory systems, you’re not only rebuilding trust with yourself—you’re creating space for pleasure, joy, and the profound gift of feeling alive.
Wherever you are on your journey, may you find moments of ease, beauty, and connection that ground you in your strength and resilience.