When you think of your senses, you probably picture the big five—sight, sound, smell, taste, and touch. But did you know there’s more? Sensory regulation, an essential skill in trauma therapy, actually relies on eight senses, not just five. These “hidden” senses—proprioception, vestibular, and interoception—are powerful tools for grounding, calming, and reconnecting with your body. For people healing from trauma, especially with approaches like EMDR, these lesser-known senses open up new paths to healing.

Sensory regulation isn’t just about staying calm. It’s about connecting with your body in a way that feels safe, balanced, and supportive. Let’s explore each of these senses and why they’re so important in trauma recovery.

What Is Sensory Regulation?

Sensory regulation is the ability to tune into and use your senses to bring yourself back to a balanced state. When we engage our senses, we’re helping the nervous system settle down, which is especially useful during stress or anxiety. Sensory regulation is a huge part of trauma therapy because many people who’ve experienced trauma have learned to “turn off” their sensory awareness. It’s often a way to cope with overwhelming emotions or protect themselves in difficult situations.

In bottom-up approaches like EMDR (Eye Movement Desensitization and Reprocessing), sensory regulation is foundational. Instead of focusing just on talking things through, bottom-up therapies engage the body and work “from the ground up.” By tuning into sensory experiences, we create a sense of safety and grounding, which allows traumatic memories to be processed in a way that doesn’t overwhelm. In other words, your senses aren’t just there to help you get through daily life—they’re powerful allies in healing.

Understanding sensory regulation gives you access to more tools for feeling grounded, safe, and at home in your body. And while the traditional five senses are familiar, those “stepchild” senses deserve attention, too. Let’s dive into each of the eight senses and see how they support healing.

The Traditional 5 Senses (and Why They’re Not the Whole Story)

When it comes to the senses we learned in school, sight, sound, smell, taste, and touch are the headliners. Each one gives us essential information about the world, from spotting a friend across the room to savoring that morning coffee. They’re front and center in our sensory experience of life.

So, why do we only hear about these five? It’s mostly because they’re the easiest to observe and study. Historically, they’re the senses that are most obvious to us in daily life. But our bodies have more going on behind the scenes. We actually have additional sensory systems that are just as crucial, even if they’re a bit more subtle.

In fact, some researchers argue we may have up to 30 or more senses, each playing its own unique role in how we perceive the world and ourselves. Think of these lesser-known senses as essential teammates. They bring us specific, often unnoticed information that helps us feel grounded and aware—even if we’re not fully conscious of it.

In trauma therapy, the three “hidden” senses—proprioception, vestibular, and interoception—are particularly important. They provide grounding, help us manage emotions, and reconnect us to the body. Here’s a closer look at each of them.

Introducing the 3 “Hidden” Senses

These lesser-known senses may not be on everyone’s radar, but they’re incredibly powerful in therapy, especially for people recovering from trauma.

1. Proprioception (Body Awareness)

Proprioception is your body’s ability to sense where it is in space. Think of it as your body’s built-in GPS. You don’t need to look to know where your hand or foot is because proprioception is constantly updating you on your body’s position.

Everyday Example: Touching your nose with your eyes closed or reaching for something without looking.

Why It Matters for Trauma Therapy: Trauma often leaves people feeling detached from their own bodies. Engaging proprioception can help create a feeling of being “back in” your body. Simple activities like stretching, yoga, or balance exercises ground us and bring us into the present moment. For many people in trauma therapy, proprioception is a powerful tool for feeling more stable and connected to themselves.

2. Vestibular (Balance)

The vestibular sense is what helps us maintain balance and understand our orientation in space. Located in the inner ear, this sense tells us if we’re upright, lying down, or moving. It’s responsible for that sense of steadiness.

Everyday Example: Balancing on one foot, gently rocking in a chair, or swinging.

Why It Matters for Trauma Therapy: The vestibular sense has a direct line to the nervous system, so engaging it can have a calming effect. Gentle rocking or balancing activates the vestibular system, which can be grounding for people who feel overstimulated or anxious. For trauma survivors, it’s especially helpful in soothing the nervous system and bringing a sense of stability.

3. Interoception (Internal Body Awareness)

Interoception is our ability to sense internal body signals, like hunger, thirst, or knowing when to use the bathroom. It’s how we feel our heart racing when we’re anxious or know that we’re full after a meal.

Everyday Example: Feeling hungry or thirsty without needing a visual reminder or noticing when you’re tired even if it’s not bedtime.

Why It Matters for Trauma Therapy: Trauma can cause people to ignore or override their body’s signals, focusing more on logic or external expectations. This disconnect can lead to burnout, anxiety, or physical exhaustion. Reconnecting with interoception helps clients listen to their bodies again, which is a huge step in self-care and healing. Tuning into internal cues can be empowering, restoring a sense of control and self-awareness.

Why These ‘Hidden’ Senses Matter in Trauma Therapy

For trauma therapy, reconnecting with these senses can be a game-changer. Trauma survivors often experience a disconnect from their bodies, sometimes as a survival strategy. Bottom-up approaches like EMDR use sensory regulation to help clients feel grounded, safe, and present in their bodies.

Each of these “hidden” senses—proprioception, vestibular, and interoception—offers unique ways to manage emotions and restore balance. Proprioception grounds us in our body, vestibular helps us feel steady and calm, and interoception reminds us to listen to what our bodies need. Together, these senses create a foundation for feeling safe and whole.

Why Understanding All 8 Senses Can Benefit Anyone

Tuning into these senses isn’t just helpful in therapy—it can benefit anyone looking to feel more present and connected. Sensory awareness is a powerful tool for everyday stress relief and self-care. Simple practices like a body stretch, a calming sway in a chair, or taking a moment to check in with your hunger or thirst can help anyone feel more centered.

These “hidden” senses may not get as much attention, but they’re core to how we relate to ourselves and the world. Whether you’re in therapy or just exploring new ways to stay grounded, engaging all 8 senses can open new doors to balance, resilience, and feeling at home in your body.

Conclusion

Our senses are more than just a way to experience the world—they’re tools that help us heal, connect, and feel safe. While sight, sound, smell, taste, and touch get the spotlight, proprioception, vestibular, and interoception deserve their share of attention. These lesser-known senses play a big role in trauma therapy and are powerful tools for sensory regulation.

Ready to explore more about sensory regulation and how it can support your healing journey? Stay tuned for more, or reach out to learn how we incorporate these tools in trauma therapy. Healing starts with feeling grounded, whole, and connected—and it’s possible for you.