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