When we feel overwhelmed, it’s easy to either get caught up in our emotions or shut down completely. But even if we have the emotional vocabulary to name what we’re feeling (which, by the way, helps regulate us - full article here), identifying where that emotion lives in the body is a whole different challenge.

I recently came across a fascinating study by Nummenmaa et al. (2013), which tackled this exact question: where do specific emotions physically manifest in the body?

The researchers worked with over 700 participants, each exposed to different emotional cues—stories, movies, or even facial expressions. They were then asked to color in areas of their body where they felt increased or decreased sensations or activity. The results were striking: universally, emotions were experienced in consistent places in the body.

Among the emotions examined, researchers found that when you feel:

☀️ Happy: Your entire body lights up with energy.

🌧️ Depressed: You feel a noticeable loss of energy, particularly in your limbs.

💥 Angry: Tension and energy build up in your head, chest, and arms.

💭 Anxious: A knot or tightness often forms in your chest and the pit of your stomach.

💢 Envious or Contemptuous: There is increased pressure in your head.

This diagram by Nummenmaa et al. (2013) illustrates the various emotions examined, and where they manifest as physical sensations in the body.

These insights echo what I often hear from my clients. Those who are in tune with their bodies can pinpoint these physical sensations when experiencing specific emotions. It’s a powerful first step in understanding—and eventually managing—them.

Why does this matter?

Being aware of how emotions physically show up in our bodies allows us to respond instead of react. It’s the foundation of somatic awareness, which is key to the work I do as an Integrative Mind-Body Therapist. When we understand where and how our emotions show up physically, we gain an important tool for emotional regulation. By incorporating practices like breathwork, mindfulness, and somatic experiencing, we can actively release the tension and stored energy from our bodies, allowing us to process emotions more effectively and prevent physical stress from building up over time.

At the end of the day, emotions aren’t just “in our heads”—they live in our bodies. This awareness opens the door to greater emotional resilience, wellbeing, and ultimately, a deeper connection to ourselves.

Feeling stressed or anxious? Tune into your body next time—it might be trying to tell you something important. Curious about how this could work for you? Let’s chat!

References:

1. Nummenmaa, L., Glerean, E., Hari, R., & Hietanen, J. K. (2013). Bodily maps of emotions. Proceedings of the National Academy of Sciences, 111(2), 646–651. https://doi.org/10.1073/pnas.1321664111