The value of Interoception in your Pilates practice - (and why the teaching matters)

If you know a little bit about Pilates, you’ll know that it is known for being a mind-body movement practice that incorporates a whole-body approach. The challenge is that so many of us are used to ‘living in our heads’, we can find it very difficult to attune to our body. This is in part a cultural phenomenon, but also reflective of how we live as a society.

Those that know me, know that I have a calm and intuitive approach to my teaching and movement practice. That doesn’t mean you won’t get results. I’m just not for the ‘hype’ – I don’t feel that we need to ‘contract’ or ‘pull’ or ‘grind’ (and the research supports this) – we can ‘soften without the strive’ and still build strength, flexibility and resilience.

(Let’s face it, the last thing we need in our already overwhelmed lives is more ‘going for it’).

My teaching approach enables you to find calm; it’s not one that riles you up:)

When I came to Pilates the second time around, the aspect of my practice that really resonated was the ‘pause’ – it was bringing more awareness to myself and my body, and the escape that I needed from constantly living in my head.

Living in your head is often exhausting, especially when you’re trying to be all things to all people, and trying to mould to other people’s expectations. You are  simply not being true to yourself, or noticing what your body is trying to tell you (that’s another piece for another day)!

Sufficient to say, beyond its physical benefits, Pilates provides an opportunity to deepen the mind-body connection, making the practice an ideal setting to explore the concept of interoception and the impact of finding your emotional regulation.

So, what is Interoception?

Interoception refers to the ability to perceive internal bodily sensations. It’s literally a sixth sense – like sight, touch, taste, sound and smell, it’s a basic power of detection that we’re born with. Rangan Chattergee, in his latest book, ‘Make Change that Lasts’ suggests that ‘recent scientific studies suggest that an improved sense of interoception can transform our wellbeing’.

Our sixth sense, however, rather than interpreting signals from outside of the body, notices signals from within. The most well known signal is our heartbeat, but we can also pick up on hunger (and digestion activity), thirst, and the feeling of muscle tension or relaxation. Chattergee suggests that ‘everything from out gut, to our bladder, our lungs, muscles, kidneys and cardiovascular system is continually talking to our brains.

‘And the better we get at listening to its messages, the better we are able to thrive’.

With the right teacher, Pilates can play a big role.

Supporting Emotional Regulation

Interoception is not only about physical sensations but also about emotional awareness. Emotions manifest in the body through physiological changes, such as increased heart rate or muscle tension. By cultivating interoceptive awareness, when practicing Pilates you can become more attuned to these physiological indicators of emotional states. The style of teaching matters though – if you’re looking to regulate emotions and calm your nervous system, in your movement practice, you want to be given time and the opportunity to notice breath, your thoughts and any resulting contractions in the body. You can then be guided to soften into these sensations and bring a sense of self-compassion and release.

This awareness enables you to better regulate your emotions, leading to a more balanced and centred practice (Craig, 2015).

Further to emotional regulation, an interoceptive approach offers the following benefits:

Enhanced Physical Awareness: This leads to better posture, alignment, and injury prevention.

Greater Mindfulness: Particularly with the use of breath, you can become more present, which can reduce anxiety and improve your focus.

Empowered Self-Care: Listening to your body helps address your needs, whether it’s rest, movement, or emotional support.

So, by weaving interoceptive practices into your Pilates journey, you’ll not only refine your movements but also nurture a deeper sense of self and the sense of being present —one breath, one movement, and one moment at a time.

Experience my style of teaching in my online membership - available at http://www.positivepilatessolihull.co.uk/online-pilates