Skip to Content

Interception Exercises To Improve Mental Health

Interception Exercises To Improve Mental Health

interception exercises

Interception plays a major role in emotional regulation. Interception refers to the ability to perceive and interpret internal bodily sensations, such as heart rate, breathing, and muscle tension.

This ability is important for emotional regulation because it allows individuals to become aware of their own internal states and respond appropriately.

When a person becomes anxious, they may experience physical sensations such as a racing heart or shortness of breath.

By being able to intercept and interpret these sensations, the person can recognize that they are feeling anxious and take steps to regulate their emotions, such as deep breathing exercises or cognitive reframing.

Research has shown that individuals with better interception abilities tend to have better emotional regulation skills and are less likely to experience symptoms of anxiety and depression.

Therefore, interception exercises can play a crucial role in emotional regulation and overall mental health.

Disclosure: Bear in mind that some of the links in this post are affiliate links and if you click on them to make a purchase I will earn a commission. Keep in mind that I link these companies and their products because of their quality and not because of the commission I receive from your purchases. The decision is yours, and whether or not you decide to buy something is completely up to you.

What is Interception?

Interception refers to the ability to sense and interpret the physiological reactions and bodily sensations that occur within your body.

This includes your heart rate, temperature, sweat, stomach, and muscles. Essentially, interception is your awareness of what is happening inside your body.

Interception is an important aspect of self-awareness and can impact your emotional regulation, decision-making, and overall well-being.

When you are able to accurately sense and interpret your bodily reactions, you are better equipped to respond to stressors and make informed choices.

For example, if you are experiencing a rapid heartbeat and sweating, you may recognize that you are feeling anxious or stressed.

This awareness can help you take steps to manage your stress and reduce the intensity of your bodily reactions.

Research has also shown that interception can be improved through various practices, such as mindfulness meditation and yoga.

By regularly tuning into your bodily sensations and practicing interoceptive awareness, you may be able to improve your emotional regulation and overall health.

Why is Interception Important?

Interception, the ability to perceive and understand internal bodily sensations, is an essential aspect of our overall health and well-being.

This ability allows you to recognize and respond to the signals your body sends, such as hunger, thirst, pain, and fatigue.

By being more aware of your internal state, you can better regulate your emotions, thoughts, and behaviors.

Research has shown that interception plays a crucial role in anxiety, anxiety disorders, stress, panic, panic disorder, depression, habituation, exposure, and mental health.

For example, individuals with anxiety disorders often have difficulty accurately perceiving their bodily sensations, which can lead to increased anxiety and panic symptoms.

Furthermore, interception is essential for habituation and exposure therapy, which are widely used to treat anxiety disorders.

By becoming more aware of their internal sensations during these therapies, individuals can better understand and manage their anxiety symptoms.

Overall, developing interoceptive awareness can lead to improved mental health outcomes, including reduced anxiety and depression symptoms.

By paying attention to your body and its signals, you can develop a deeper understanding of your internal state and better manage your emotional and physical responses.

Related Articles: Positive Affirmations For Anxious Thoughts

15 Signs You’re Suffering From High Functioning Anxiety

What Anxiety Feels Like: 28 Illustrations

Interception Exercises 

If you struggle with anxiety or panic attacks, interception exercises can be a great way to help you better understand and manage your symptoms.

These exercises focus on increasing your body awareness and mindfulness, helping you become more attuned to your physical sensations and emotions.

Deep Breathing

One interception exercise you can try is deep breathing.

This involves taking slow, deep breaths in through your nose and out through your mouth.

As you breathe, focus on the physical sensations in your body, such as the rise and fall of your chest and the feeling of the air moving through your nostrils.

Muscle Relaxation

Another interception exercise is muscle tension and relaxation.

This involves tensing and relaxing different muscle groups in your body, such as your arms, legs, and shoulders.

As you tense and release each muscle group, pay attention to the physical sensations you experience, such as the feeling of tension and then relaxation.

Interception exercises can also involve monitoring your pulse and other bodily feedback.

This can help you become more aware of your body’s physical responses to stress and anxiety, and can help you learn to manage these responses more effectively.

Exposure Exercises

Finally, interoceptive exposure exercises can help you confront and overcome your fears related to physical sensations.

These exercises involve gradually exposing yourself to physical sensations that trigger anxiety or panic, such as an increased heart rate or shortness of breath, and learning to cope with these sensations in a more productive way.

By incorporating interception exercises into your therapy and daily routine, you can develop a greater sense of body awareness and mindfulness, which can help you better manage your anxiety and panic symptoms.


Yoga is a type of physical exercise that involves a combination of breathing techniques, meditation, and body poses.

It can be an effective interception activity because it helps you become more aware of your body’s internal sensations.

Yoga poses require you to focus on your breath and the physical sensations in your body, which can help improve your interoceptive awareness.

Heavy Work Activities

Heavy work activities involve using your muscles to apply pressure or resistance to your body.

These activities can include carrying heavy objects, pushing or pulling heavy weights, or squeezing objects.

Heavy work activities can help improve your interceptive awareness by providing your body with proprioceptive feedback.


Domains refer to different areas of your body that can be targeted with interception activities.

Some common domains include the respiratory system, digestive system, and circulatory system.

By focusing on specific domains, you can improve your interoceptive awareness in those areas.

Occupational Therapy

Occupational therapy is a type of therapy that focuses on helping people improve their ability to perform daily activities.

It can be an effective interception activity because it involves using your body in different ways to complete tasks.

Occupational therapists can help you identify interception activities that are tailored to your specific needs and goals.

There are various types of interception activities that can be used to improve your interoceptive awareness.

Whether you choose to practice yoga, engage in heavy work activities, focus on specific domains, or participate in occupational therapy, the key is to find activities that work for you and help you become more aware of your body’s internal sensations.

interception exercises

How Interception Affects Emotional Regulation

When it comes to emotional regulation, interception plays a crucial role in helping you understand and manage your emotions effectively.

Interception refers to the ability to sense and interpret internal bodily sensations such as heart rate, breathing, and muscle tension.

By paying attention to these internal cues, you can gain a better understanding of your emotional state and respond to it appropriately.

For example, if you notice your heart racing and your muscles tensing up, you may be able to identify that you are feeling anxious or fearful.

By recognizing these emotions, you can take steps to regulate them, such as practicing deep breathing or engaging in relaxation techniques.

This can help you manage discomfort and prevent the escalation of negative emotions like anger.

Interception can also help you develop empathy for others by allowing you to better understand and connect with their emotional experiences.

By tuning into your own bodily sensations, you can more easily recognize and relate to the emotions of others.

Overall, developing interoceptive awareness can be a powerful tool for emotional regulation.

By paying attention to your internal cues and responding to them appropriately, you can better manage your emotions and improve your well-being.

Related Articles: 9 Incredible Products For Anxiety And Stress Relief

8 Lies Your Anxiety Tells You

Keeping Anxiety In Check Around Your Children

Individualized Interception Treatment

Interception exercises can be tailored to meet the specific needs of each person.

Individualized interception treatment can be especially helpful for clients who have difficulty identifying their own internal sensations or who have experienced trauma that affects their ability to connect with their bodies.

During individualized interception treatment, you will work closely with your therapist to identify your specific needs and goals for treatment.

Your therapist may use a variety of techniques to help you develop interoceptive awareness, including:

  • Mindfulness meditation
  • Body scans
  • Breathwork
  • Progressive muscle relaxation
  • Guided imagery

Your therapist may also use biofeedback or other tools to help you track your progress and monitor your physiological responses to different exercises.

One of the benefits of individualized interception treatment is that it allows you to work at your own pace and focus on the areas that are most important to you.

Your therapist can help you identify the specific sensations and emotions that are most challenging for you, and develop exercises that target those areas.

Individualized interception treatment can be especially helpful for clients who have experienced trauma or other forms of emotional distress.

By learning to connect with your body and identify your internal sensations, you can develop greater resilience and self-awareness, which can help you cope with stress and other challenges.

Individualized interception treatment can be a highly effective way to develop interoceptive awareness and improve your overall well-being. With the guidance and support of a skilled therapist, you can learn to connect with your body and develop a deeper understanding of your internal experiences.

interception exercises

Interception and Sensory Processing

As you engage in interception exercises, you will begin to develop a deeper understanding of your body’s internal sensations.

This awareness of your internal state is known as interception and it is closely tied to sensory processing.

Individuals with sensory processing difficulties may struggle with interception, which can lead to issues with self-regulation and emotional regulation.

For example, if you have difficulty sensing when you are hungry or thirsty, you may struggle to regulate your eating and drinking habits.

Interception can also impact bathroom habits, such as toilet training and bladder control.

If you struggle to sense when you need to use the bathroom, you may have difficulty with toilet training or experience accidents.

Additionally, interception can impact sensitivity to nausea.

If you have difficulty sensing when you are feeling nauseous, you may struggle to identify and avoid triggers that could cause nausea.

By engaging in interception exercises, you can improve your interoceptive abilities and enhance your overall sensory processing skills.

As you become more in tune with your internal sensations, you may find that you are better able to regulate your emotions, manage your eating and drinking habits, and avoid triggers that could cause discomfort or nausea.

Related Articles: How To Identify Your Anxiety Triggers

How To Tell If You Have Social Anxiety Disorder

6 Surprising Facts About Social Anxiety Disorder

Final Thoughts

Incorporating interception exercises into your workout routine can be a great way to improve your overall wellbeing.

By focusing on the mind-body connection, these exercises can help you become more aware of your body’s sensations and better understand your emotions.

When it comes to emotional wellbeing, interception exercises can be especially helpful.

By increasing your awareness of your body’s signals, you may be better equipped to recognize and manage emotions before they lead to meltdowns or other negative outcomes.

In addition to the emotional benefits, interception exercises can also improve physical health.

By tuning into your body’s sensations, you can improve your posture, balance, and coordination.

These exercises can also help reduce stress and tension in the body, leading to improved relaxation and sleep.

Overall, interception exercises are a valuable addition to any workout routine.

By taking the time to focus on your body’s signals and emotions, you can improve your overall wellbeing and lead a healthier, happier life.

This site uses Akismet to reduce spam. Learn how your comment data is processed.