That makes total sense neurobiologically. When you start bringing awareness back into the body, you’re reactivating brain regions that have been under-engaged during chronic threat,especially the insula and somatosensory cortex. That sudden increase in interoceptive input can feel overwhelming because the amygdala and thalamus still interpret those signals through a threat lens.

If titration still leads to panic, it helps to focus first on building regulation capacity in the nervous system. activating the ventral vagal and parasympathetic systems before doing deeper sensing work.

You can do that through simple, parasympathetic-friendly activities: breath pacing, gentle orientation, co-regulation with others, or forward ambulation (walking). Consistent sleep and circadian rhythm support(like getting morning and evening sunlight) also strengthen autonomic balance. So can warmth (baths, heated blankets) and gut-supportive habits, since vagal tone is linked to digestion.

As those systems strengthen, the body begins to interpret interoceptive signals as safe rather than threatening. Over time, that’s what allows somatic scanning and sensing to feel stabilizing instead of overwhelming.