Dr. Andrew Huberman: How Interoception Shapes Your Health

How sensing your heartbeat, gut stretch, and breath patterns steers mood and focus; Huberman explains interoception tools you can use to improve wellbeing.

Andrew Hubermanhost

Jun 5, 202535mWatch on YouTube ↗

EPISODE INFO

Released: June 5, 2025
Duration: 35m
Channel: Huberman Lab
Watch on YouTube: ▶ Open ↗

EPISODE DESCRIPTION

In this Huberman Lab Essentials episode, I discuss interoception, the brain’s ability to sense and interpret signals from the body, which shapes our sense of self and underlies vital functions like focus, sleep, healing and emotions. I explain how the body communicates different types of information to the brain, influencing processes like digestion, heart rate and immune function. I also describe practical tools such as breathwork to regulate alertness, strategies to support gut health and reduce sugar cravings, and awareness practices to enhance interoception. By understanding and applying these tools, you can strengthen the brain-body connection to improve mood, overall health and performance. Episode show notes: https://go.hubermanlab.com/EQY6djP Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch the full-length episode: https://youtu.be/rW9QKc-iFoY Watch more Huberman Lab Essentials episodes: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&feature=shared *Follow Huberman Lab* Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter *Timestamps* 00:00:00 Sense of Self, Interoception 00:01:25 Brain & Body Communication, Vagus Nerve, Mechanical & Chemical Information 00:04:43 Lungs & Diaphragm, Tool: Breathwork for Alert or Calm 00:09:47 Brain & Gut Communication, Tool: Reduce Sugar Cravings 00:15:00 Brain, Gut Chemistry, Inflammation & Gut Microbiome, Tool: Fermented Foods 00:18:53 Vomiting, Brain; Tool: Reduce Nausea 00:23:52 Fever, Brain Chemistry, Tool: Cooling Body 00:28:20 Vagus Nerve, Emotions, Mood, Tool: Heart Awareness 00:34:29 Recap & Key Takeaways Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

SPEAKERS

Andrew Huberman
host

EPISODE SUMMARY

In this episode of Huberman Lab, featuring Andrew Huberman, Dr. Andrew Huberman: How Interoception Shapes Your Health explores train your inner senses: How interoception reshapes health and performance Andrew Huberman explains interoception—the brain’s sensing of internal bodily signals—and how it underpins emotions, health, and performance. He details the two main information streams (mechanical and chemical) flowing between organs and brain via the vagus nerve and related circuits. Practical examples span breathing, gut fullness and nutrients, microbiome health, nausea, fever, and emotional states. He emphasizes simple tools—like specific breathing patterns, fermented foods, and heartbeat awareness—to deliberately tune brain-body communication for better stress regulation, cognition, mood, and recovery.

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