Listening to Your Inner World: How Interoception and the Vagus Nerve Shape Your Well-Being

We live in a world that often tells us to push harder, do more, and power through discomfort. But what if the key to lasting health, emotional resilience, and mental clarity isn’t in pushing — it’s in listening?

That “listening” I’m talking about isn’t about external noise. It’s about tuning in to the subtle, constant messages from within — a sense known as interoception.

What is Interoception?

Interoception is your body’s ability to sense its internal state — things like your heartbeat, hunger, temperature, and even the flutter of anxiety in your chest. This awareness happens through a complex communication network between your body and brain, with the vagus nerve acting as one of the main highways.

When our interoceptive accuracy is high, we can recognize our body’s cues early and respond in supportive ways — whether that means resting, hydrating, or setting a boundary. When it’s low, we may miss those cues until they show up as burnout, illness, or emotional overwhelm.

Why the Vagus Nerve Matters

The vagus nerve is a central part of the parasympathetic nervous system — the “rest and digest” response. When it’s well-toned, it supports:

Lower stress and anxiety levels

Better digestion and nutrient absorption

Improved emotional regulation

Enhanced resilience to life’s challenges

In Traditional East Asian Medicine, this “vagus tone” relates to the harmonious relationship between Shen (mind/spirit) and the other four spirits — Zhi, Yi, Hun, and Po — each playing a role in willpower, vision, intellect, and emotional processing. When these are in sync, our inner and outer worlds align more easily.

How Modern Life Disrupts Interoception

High-achieving women, executives, and change makers (yes, I see you.) often live in “go mode” for so long that the body’s quieter cues get drowned out. Over time, this disconnect can show up as:

Trouble describing how you feel beyond “off”

Overriding hunger, rest, or emotional needs for the sake of productivity

Feeling “full of ideas” but unable to follow through consistently

Reconnecting Through the Body

Restoring vagus tone and improving interoceptive awareness isn’t just a luxury, it’s essential for long-term vitality. Here are some ways to start:

Breathwork for Regulation

Try the “2-3-4-5 breath”

I teach my clients: Exhale for 2, inhale for 3, hold for 4, exhale for 5. This helps shift your nervous system toward calm and reconnects mind and body.

Gentle Movement

Simple seated chest opening up and then curving down, movements open the spine and encourage parasympathetic activation.

Hand-to-Heart Connection

Placing one hand on your heart and one on your abdomen for a few slow breaths can strengthen the internal awareness that supports emotional stability.

Acupuncture & East Asian Medicine

TEAM offers both immediate nervous system regulation and long-term constitutional support, helping you not just hear your body’s messages, but trust and act on them.

The Deeper Shift

When we strengthen our interoception and vagus tone, we move away from living in constant reaction and toward intentional, aligned action. In my work at Sjökort Health & Wellness, I see clients move from “running on empty” to a place where they feel anchored, clear, and capable of handling life’s changes with grace.

If you’ve been feeling disconnected from yourself, it may not be a lack of willpower it may be that your inner signals have been muffled. The good news? You can learn to listen again. And when you do, everything changes. If you need help getting started you can contact me here.

Traditional East Asian Medicine Herbal Therapies

Traditional Chinese Medicine (TCM), now known as Traditional East Asian Medicine (TEAM) has a history that spans thousands of years, focusing on an intricate balance of the mind and body to maintain health and harmony. At the heart of this is the use of traditional Eastern herbs, formulated and revered for their ability to restore balance and promote well-being.

This post explores some of the most popular TEAM herbs known for enhancing overall health, offering insights into their properties, uses, and potential benefits. If you’re curious about how ancient traditions meet modern wellness, you’ve come to the right place.

What Is Traditional East Asian Medicine? 

TCM is a holistic approach to health and healing, deeply rooted in nature, philosophy  and science.  It views the human body as an interconnected whole and emphasizes the importance of maintaining a dynamic balance  between the body’s own  systems and the environment as a whole. TCM (TEAM) (employs various practices like acupuncture, tai chi, and herbal medicine to restore this communication., with the latter playing a prominent role in daily health maintenance.

The Philosophy Behind Traditional Chinese Medicine Herbs 

TCM seeks to restore balance and harmony between the opposing forces of yin and yang, whose disruption can block qi and health concerns. It encompasses practices such as acupuncture, dietary adjustments, herbal therapy, meditation, physical exercise, and massage.

With research increasingly validating the therapeutic effects of these herbs, more people are integrating TCM into their wellness routine.

Traditional Chinese Medicine Herbs Used To Improve Wellness

Here are some of the most commonly used TCM herbs and their benefits:

• Ginseng (Ren Shen)⎯Renowned as a powerhouse herb in TCM, ginseng is often referred to as the king of herbs. “Ginseng and its active components may have played a role in treating chronic disorders. Numerous preclinical studies have confirmed that ginseng and its active components such as ginsenosides, gintonin, and compound K are pharmacologically efficacious in different models of and are linked to cognitive impairment.”

• Goji Berries (Gou Qi Zi)⎯These tiny red berries offer a lot of health benefits. Often called “superfood berries,” goji berries play a big role in TCM. Goji berries are high in antioxidants which support eye health, are loaded with vitamins and minerals, and are considered a symbol of vitality, often taken to combat aging.

• Ginger (Sheng Jiang)⎯A versatile herb in both TCM and Western medicine, ginger promotes digestion and helps to combat illness. Ginger encourages better digestion and alleviates nausea and bloating. Its warming effect helps combat cold symptoms like a runny nose or chills.

• Licorice Root (Gan Cao)⎯This sweet, earthy root is known for its harmonizing qualities in TCM herbal formulas. It can help clear toxins from the body, enhancing liver health and alleviates digestion issues.

• Astragalus (Huang Qi)⎯Known as a “tonic herb,” astragalus is traditionally used to support vitality, boost the immune system, and to combat fatigue.

• Chrysanthemum Flowers (Ju Hua)⎯Chrysanthemum flowers are more than just beautiful, they’re a potent TCM herb famous for their cooling properties. It’s frequently used to alleviate dry, tired eyes, particularly for those who spend hours in front of screens.

Holistic Health Benefits Of Traditional Chinese Medicine

TCM aims to treat the root cause of imbalances rather than just addressing symptoms. Herbs are just one of the many tools employed in this ancient practice, alongside acupuncture, tai chi, dietary therapy, and more. By understanding how TCM herbs can support your health and wellness journey, you’ll find out how to find balance in life.Using Traditional Chinese Medicine, herbal therapies are highly individualized. While we may mention single herbs, they are most often combined into carefully crafted formulas to maximize their impact. These formulas are designed to harmonize the herbs, enhancing their strengths and creating a balanced effect.

It’s essential to consider herb-drug interactions, the health of the entire body system, and the quality and manufacturing standards of the herbs. For these reasons, consulting with a trained practitioner is strongly recommended before using herbal remedies.

At Sjökort Health & Wellness, we are passionate about providing bespoke, high-quality care. With extensive training in Traditional East Asian herbal therapies, we offer personalized virtual herbal consultations, complete with direct shipping from a trusted and reputable herbal pharmacy. Book your consultation today!

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Reflect, Reconnect, and Recommit

I recently embarked on a journey to Italy, a decision made on a whim at the end of 2023—something I tend to do. As the trip approached, I found myself questioning the timing and whether it truly aligned with my guiding principles. However, the experience turned out to be everything I had imagined and more. It served as a beautiful reminder that I can fully embrace who I am, take up space, and acknowledge that while my knowledge is vast and I am considered an expert in certain areas (though I hesitate to call myself that), there is always more to learn. This is one of the beauties of life.

Being surrounded by practitioners from all over the world allowed me to honor the complex and beautiful thoughts and experiences we each bring to our practices. I often ask myself, “Do we celebrate these differences, or do we see them as a problem?” For those who have worked with me, you know that I always celebrate the differences. In my practice of Traditional East Asian Medicine (TEAM), I pull knowledge from various lineages, believing that tradition is living, not stuck in the past. This approach allows me to best serve my community.

Years ago, when I was a brand-new TEAM student, I attended a lecture by a teacher who validated my belief that this way of thinking—drawing from diverse traditions—makes sense. This is why I jumped on three flights, rented a car, and found myself in Italy in the middle of August, sweating out my self-doubt in 100-degree weather. The experience re-inspired my practice and my knowledge.

I am now thrilled to begin a three-year Meta practice training, a journey that will refine, develop, and transcend our classical training while adapting to modern-day needs. As I embark on this path, I ask myself, “How can we use these different lenses to address the challenges of this particular moment in time?”

This experience feels like a recommitment to myself, my profession, my lifelong learning, my practice, and my patients. The trip was a powerful reminder that the journey of growth and learning never ends, and I am excited to continue this journey with renewed passion and purpose.

Always,

 Holly