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.

Read the episode show notes at hubermanlab.com.

Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at hubermanlab.com.

Thank you to our sponsors

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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 Sponsors: AG1 & Eight Sleep

00:13:14 Brain & Gut Communication, Tool: Reduce Sugar Cravings

00:18:27 Brain, Gut Chemistry, Inflammation & Gut Microbiome, Tool: Fermented Foods

00:22:20 Sponsor: LMNT

00:23:52 Vomiting, Brain; Tool: Reduce Nausea

00:28:52 Fever, Brain Chemistry, Tool: Cooling Body

00:33:20 Vagus Nerve, Emotions, Mood, Tool: Heart Awareness

00:39:29 Recap & Key Takeaways

Disclaimer & Disclosures

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