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Interoception guides

Nervous System Mastery·Topic Hub

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What Interoception means in NSM

Interoception is the skill of sensing internal body signals accurately enough to respond earlier: breath, pressure, temperature, heart rate, numbness, contraction, and ease become usable information.

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Functional Breathwork: Use Interoception to Regulate Your Nervous System

A practical guide from Jonny Miller's conversation with Conni Biesalski on functional breathing, interoception, CO2 tolerance, HRV, and choosing breathwork practices that actually match your nervous-system state.

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Protocol cards

Practice it now, not later.

Mini cards from Protocol Cards — short guided practices you can open directly when this topic needs to become embodied.

Awareness5 MINInteroceptive Weather ReportA daily body scan to catch stress early by noticing internal sensations.Open card ↗Awareness6 MINA.P.E. Check-inA practice to increase inner awareness by examining attention, posture, and emotional tones.Open card ↗Awareness4 MINExpanding AwarenessA meditation to create calm and spaciousness by connecting to the six directions around you.Open card ↗

Library path

Guides on Interoception

12 curated entries across podcast conversations and NSM masterclasses.

Podcast guides

PodcastSomatic Intuition: Quiet the Inner Critic by Moving Attention Into the BodyA practical guide from Jonny Miller's conversation with River Kenna on inner criticism, somatic resonance, body awareness, emotional processing, and rebuilding aliveness from the body up.Read guide →PodcastEmbodied Leadership: Build Relational Capacity Without Living in Performance ModeA practical guide from Jonny Miller's conversation with Franziska Gonder on embodied leadership, interoception, performative boundaries, chronic performance mode, and the daily check-ins that help leadership feel more human.Read guide →PodcastTrusting Curiosity Through a Dark Night: A Practical Guide with Tom MorganA tactical guide from Jonny Miller's conversation with Tom Morgan on minimum viable woo, dark-night transitions, curiosity as a signal, embodied discernment, intellectual recapture, and designing small experiments without abandoning critical thinking.Read guide →PodcastMDMA-Assisted Therapy for Trauma: A Practical Guide with Marcela Ot'aloraA tactical guide from Jonny Miller's conversation with MAPS therapist Marcela Ot'alora on MDMA-assisted therapy research, PTSD, preparation, integration, therapeutic alliance, trauma, curiosity, and why the clinical container matters.Read guide →PodcastOptimizing Your Life for Enjoyment with Ali AbdaalA practical guide from Jonny Miller's conversation with Ali Abdaal on feel-good productivity, de-optimizing work, leaving money on the table, interoception, goals, and building an enjoyable life without turning productivity into pressure.Read guide →PodcastSomatics, Breathwork & Emotional Fluidity with Jonny Miller & Christofer LövgrenA tactical guide from Christofer Lövgren’s Do Explain interview with Jonny Miller on somatics, breathwork, emotional fluidity, nervous-system safety, integration, and using the body as a practical path to aliveness.Read guide →PodcastBreath-Hold Training, CO2 Tolerance, and Embodied Resilience with Erwan Le CorreA practical NSM guide from Jonny Miller's conversation with Erwan Le Corre on breath-hold training, embodied resilience, CO2 tolerance, natural movement, and human zoo counter-measures — including safer ways to build calmer breathing without turning apnea into a stunt.Read guide →PodcastLeverage Your Physiology: Posture, Breath, and Movement for Nervous System RegulationA practical guide from Jonny Miller's conversation with Aaron Alexander on posture, breath, movement, gaze, play, and using embodied physiology to shift your nervous system state.Read guide →PodcastSelf-Development Is Flawed: A Practical Guide to Self-Unfoldment with Steve MarchA tactical guide from Jonny Miller’s conversation with Steve March on why self-development can reinforce deficiency, how self-unfoldment works, how to meet parts without a change agenda, and how to use the four depths as practical nervous-system moves.Read guide →

Masterclass guides

MasterclassSelf-Unfolding and Aletheia: A Practical Guide to the Four DepthsA practical guide to Steve March’s NSM masterclass on self-unfolding, Aletheia, and the four depths of parts, process, presence, and non-dual awareness.Read guide →MasterclassNervous System Survival Mode: A 16-Lesson Regulation MapA practical micro-masterclass distilled from Jonny Miller’s Feel Better Live More conversation with Dr Rangan Chatterjee: survival mode, interoception, grief, breath, and daily regulation.Read guide →

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BreathworkEmotional RegulationAnxiety

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