Sensory Input in Adults and Children: What It Is and How to Use It for Better Regulation?

Have you ever felt completely drained after spending time in a noisy, crowded space? Or struggled to focus because everyday sounds, like ticking clocks or humming lights, felt too loud? Maybe it’s your child who is constantly seeking out hugs, crashing into things, or seeming overly energetic, and others mistake it for bad behaviour, or worse, poor parenting. These aren’t just quirks: they’re signs of how the brain processes sensory input.

Sensory input is the information we take in from the world around us: what we see, hear, smell, touch, and even how we sense our own body. It helps us do everyday things like wake up to an alarm, know when we’re hungry, or move through a busy space without bumping into people.

For most, this process happens automatically. But for some, the brain processes sensory input differently. This can make certain experiences feel too overwhelming or not stimulating enough, affecting focus, emotions, and daily life. Although sensory processing differences are more frequently studied and reported in children, they also impact adults.

Understanding sensory input can help you or your child feel more comfortable and in control. In this article, we’ll explore how sensory input works and simple ways to use it for better self-regulation.

What Is Sensory Input and How Does It Work?

What Are the Different Types of Sensory Input?

Sensory input is how our body takes in and understands information from the world around us. It helps us move, react, and stay safe in daily life.

Most people know about the five main senses:
👀 Sight: Seeing colours, shapes, and movement.
👂 Hearing: Noticing sounds like music, voices, or alarms.
👃 Smell: Detecting scents like food, flowers, or smoke.
👅 Taste: Sensing sweet, salty, sour, or bitter flavours.
🖐 Touch: Feeling textures, pressure, or temperature.

But there are three more senses that are just as important:

• Proprioception: Knowing where your body is without looking (like touching your nose with your eyes closed).
• Vestibular System: Helping with balance and movement (so you don’t fall when standing on one foot).
•  Interoception: Noticing what’s happening inside your body (like feeling hungry, tired, or needing the bathroom).

We use sensory input all the time. For example, we feel the texture of clothes, smell a favourite food, catch a ball, or hear our phone ringing in a bag. When our brain processes these inputs well, we feel balanced and in control. But when it doesn’t, everyday situations can feel too much… or not enough.

How Does Sensory Input Affect Daily Life?

Our brain is always processing sensory input, helping us move, focus, and react—often without us even thinking about it.

For example:

• You walk without watching your feet.
• You hold a crayon without breaking it.
• You can follow a conversation, even in a noisy room.

But for some people, this process doesn’t work as smoothly. Those with sensory processing disorder (SPD), ADHD, or autism (ASD) may struggle with certain types of sensory input. This can lead to:

• Feeling overwhelmed by loud noises or bright lights.
• Anxiety in busy or unpredictable environments.
• Avoiding certain textures, sounds, or places.
• Difficulty focusing or following conversations.

When sensory input feels too much or not enough, everyday tasks and social interactions can become stressful. But understanding sensory needs can help with better regulation and comfort.

Why Do Some People Seek or Avoid Sensory Input?

Our brain works like a filter, helping us manage sensory input [1]. But for some of us, this system doesn’t balance properly.

Think of it like a scale:

⚖️ Sensory Seekers (Underreacting) – Some people barely notice sensations. They may crave strong input, like spinning, jumping, or tight hugs, to feel balanced.

⚖️ Sensory Avoiders (Overreacting) – Others feel everything intensely. Loud noises, bright lights, or itchy clothing can quickly become overwhelming.

Most people naturally adjust, but when the scale tips too far, sensory challenges can affect focus, emotions, and daily life. 

What Does It Mean to Be a Sensory Seeker?

Some people crave intense sensory experiences because their brains don’t register input efficiently. This is called underresponsiveness.

It can lead to behaviors such as:

• Constant movement, jumping, or spinning.
• Seeking loud noises, bright lights, or strong textures.
• Touching everything or crashing into people and objects.

Here’s how to support:

• Engage in movement activities for kids with vestibular input, like swinging and bouncing.
• Provide proprioceptive activities like weighted blankets and deep pressure.
• Try Soundsory^®’s movement-based therapy for a structured, rhythmic sensory stimulation.

What Does It Mean to Be a Sensory Avoider?

Others are hypersensitive to sensory input, meaning they experience ordinary sensations as overwhelming. Common signs include:

• Avoiding loud sounds, bright lights, or certain textures.
• Struggling with haircuts, clothing tags, or crowded spaces.

Here’s how to support:

• Create a sensory-friendly space with dim lighting and noise-canceling headphones.
• Use gradual exposure techniques to build tolerance.
• Try Soundsory^®’s auditory-based program to regulate sensory responses.

How Can Sound and Movement Improve Sensory Processing? 

Our brains learn through repetition. The saying “neurons that fire together, wire together” means that when we experience two things at the same time, our brain connects them [2]. Over time, this makes it easier to process and respond to new information.

🔹 How It Works: Pairing a stronger or familiar sensory input with a weaker or challenging one can help the brain adjust and improve sensory processing.

🔹 Example: A child who struggles with balance (vestibular input) might find it easier to improve when paired with rhythmic music or movement-based activities.

This method helps the brain build stronger connections, making sensory processing smoother over time.

How Does Sound Therapy Help With Sensory Challenges?

Sound can help you process and integrate sensory information better.

For example, one study found that rhythmic auditory input improved how participants processed movement-related sensory information [3].

Another study showed that pairing sound with touch helps the brain interpret touch more efficiently, leading to faster and more accurate responses [4].

Interestingly, its benefits go beyond sensory challenges. A review found that rhythmic auditory stimulation boosted attention, memory, cognition, and executive function in people with cognitive impairments [5].

Soundsory^® uses this principle to design a unique program that combines sound therapy with movement exercises, offering a structured approach to sensory challenges.

What Are the Benefits of Movement-Based Sensory Activities?

Vestibular and proprioceptive input help the body understand where it is in space and how different body parts relate to each other. Movement-based sensory activities engage these systems, improving balance, coordination, and motor skills.

These activities can be used to either energize or calm you, depending on your sensory needs. Proprioceptive input, in particular, has a calming and regulating effect on an overactive nervous system[6].

The brain’s ability to process and integrate sensory information is crucial for everything we do. “It helps form the foundations for learning, social connection, and motor skill development. So, sensory-based interventions can support growth and development across all domains,” said Erika Trump, MS, OTR/L, pediatric occupational therapist at Spark Pediatric Therapy.

“Movement is an essential component for effective sensory-based interventions, providing more rich, detailed information for the sensory systems,” she added.

Sound further supports these sensory systems. Research shows that rhythmic auditory input helps the brain process movement-related sensory information more effectively [3].

Soundsory^® follows OT-recommended practices and can be used at home, to easily integrate sensory activities into your daily life. Its music and movement exercises support sensory processing and regulation in a natural, engaging way.

What Are the Best Sensory Input Strategies for Different Environments?

Each environment presents unique sensory challenges. Here’s how to manage them effectively.

How Can You Support Sensory Processing at Home?

Your home should feel safe and comfortable, especially for those with sensory challenges. Making small adjustments based on your (or your child’s) sensory needs can make a big difference.

🔹 Reduce overwhelming input:

• Minimize background noise (e.g., turn off unused appliances, move noisy fans or air conditioners).
• Declutter spaces to create a calming environment.

🔹 Create a sensory retreat:

• Set up a quiet corner with soft textures, dim lighting, or noise-canceling headphones.
• For children, try DIY sensory bins, weighted blankets, or oral motor exercises and sensory seeking activities to support self-regulation.

Adapting the home environment can help reduce stress and make daily life more manageable.

Adding Soundsory^® to the daily schedule, such as after school, can help with relaxation and recovery from an overstimulating day.

How Can Schools Support Kids With Sensory Challenges?

Children with sensory processing challenges, such as those with autism and ADHD, often have Individualized Education Programs (IEPs) that include sensory-based activities to help them stay regulated. Schools can support them by setting up sensory-friendly spaces, like dedicated sensory rooms, or providing tools such as wobble chairs and fidget items.

Sensory breaks throughout the day can also help students reset and refocus. Teachers and occupational therapists should work together to understand and address each child’s unique needs – whether that means incorporating occupational therapy exercises before lessons or making small adjustments to create a more supportive learning environment.

What Can You Do to Manage Sensory Overload in Public Places?

Public spaces can feel overwhelming due to noise, crowds, and unpredictable stimuli. Unlike home or school, they’re harder to control, making them stressful for people with sensory sensitivities.

🔹 Find a quiet space: Look for less crowded areas in shops, restaurants, or transport hubs to take breaks when needed.

🔹 Use sensory supports:

• Headphones to block background noise.
• Sunglasses to reduce bright lights.
• Fidget tools for focus and calming input.
• Compression clothing or self-applied deep pressure for soothing sensory input.

🔹 Plan ahead:

• Research sensory-friendly locations.
• Use noise-canceling earbuds during travel.
• Take regular sensory breaks.

🔹 Practice self-regulation:

• Try deep breathing or small movements like squeezing a stress ball.
• Use rhythmic listening programs like Soundsory® for on-the-go sensory support.

A little preparation can make public spaces more manageable and less stressful!

What Are the Biggest Myths About Sensory Input?

Myth #1: Sensory Input Is Only About the Five Senses

Fact: While we know about the five basic senses, sensory input also includes internal senses [7]. These include proprioception (body awareness), the vestibular system (balance and movement), and interoception (internal bodily awareness, such as hunger and emotions).

Myth #2: Sensory Issues Only Affect Children

Fact: No, sensory processing challenges are not limited to children. Studies estimate that about 5-16% of the general population experience sensory processing difficulties, especially those with ADHD and autism [8]. 

Meanwhile, over 90% of adults with ASD report experiencing sensory hyperreactivity, and nearly half experience sensory seeking [9]. 

Myth #3: Sensory Seekers Just Need to “Calm Down”

Fact: Sensory seekers aren’t acting out on purpose – they are trying to meet a real neurological need. Their brain craves strong sensory input to feel balanced and regulated.

🔹 How to Help:

• Deep pressure input (e.g., weighted blankets, tight hugs)
• Movement activities (e.g., jumping, swinging, obstacle courses)
• Rhythmic auditory stimulation (e.g., listening to structured music like Soundsory®)

Final Thoughts: Why Sensory Input Matters

Sensory input affects everything we do: how we experience the world, make decisions, and respond to our surroundings. When sensory regulation is off balance, everyday tasks, relationships, and learning can feel overwhelming or frustrating.

Avoiding or constantly seeking certain sensations won’t fix the issue. Instead, finding the right tools and activities to manage sensory responses is key.

One effective approach is sound and movement therapy, which helps the brain process sensory input more smoothly.

Try the Soundsory® program for structured exercises designed to improve sensory integration.

Frequently Asked Questions About Sensory Input 

What does seeking sensory input mean?

Seeking sensory input means craving strong sensory experiences to help the brain feel balanced.

For example, a child who needs vestibular input (related to balance and movement) might spin in circles without feeling dizzy, while another child would feel sick after just a few spins.

This behavior helps their nervous system process sensations in a way that feels right for them.

What is the sensory input of autism?

Sensory input affects each autistic person differently. Some may seek sensory stimulation through stimming – like flapping their hands or flicking their fingers. Others may prefer movements like tiptoeing or spinning to feel regulated.

What is an example of receiving sensory input?

Here’s an example of receiving sensory input: when someone calls your name, your ears hear the sound, send a signal to your brain, and your brain helps you recognize and respond to it. Receiving sensory input means your body picks up information from the world around you and helps you react. 

What is sensory input in perception?

Sensory input is how your body takes in information, while perception is how your brain makes sense of it. For example, when someone calls your name, your ears hear the sound (= sensory input), and your brain recognizes it as your name (= perception).

References

1. Case-Smith, J., O’Brien, J. C. (Eds.), Occupational therapy for children, (6th Edition). Mosby Elsevier, Maryland Heights, MO.
2. Keysers, C., & Gazzola, V. (2014). Hebbian learning and predictive mirror neurons for actions, sensations and emotions. Philosophical transactions of the Royal Society of London. Series B, Biological sciences, 369(1644), 20130175. https://doi.org/10.1098/rstb.2013.0175
3. Peters, C. M., & Glazebrook, C. M. (2020). Rhythmic auditory stimuli heard before and during a reaching movement elicit performance improvements in both temporal and spatial movement parameters. Acta Psychologica, 207, 103086. https://doi.org/10.1016/j.actpsy.2020.103086
4. Godenzini, L., Alwis, D., Guzulaitis, R. et al. Auditory input enhances somatosensory encoding and tactile goal-directed behavior. Nat Commun 12, 4509 (2021). https://doi.org/10.1038/s41467-021-24754-w
5. Wang, Y. N., Wen, X. N., Chen, Y., Xu, N., Zhang, J. H., Hou, X., Liu, J. P., Li, P., Chen, J. Y., Wang, J. H., & Sun, X. Y. (2024). Effects of movement training based on rhythmic auditory stimulation in cognitive impairment: a meta-analysis of randomized controlled clinical trial. Frontiers in neuroscience, 18, 1360935. https://doi.org/10.3389/fnins.2024.1360935
6. Sensory strategies and resource. (n.d.). Retrieved from: https://www.sussexcommunity.nhs.uk/patients-and-visitors/resources/patient-resources/sensory-strategies-and-resource/what-type-of-sensory-input-do-i-need
7. Your 8 senses. (n.d.). Retrieved from: https://sensoryhealth.org/basic/your-8-senses
8. Miller, L. J., Schoen, S. A., Mulligan, S., & Sullivan, J. (2017). Identification of Sensory Processing and Integration Symptom Clusters: A Preliminary Study. Occupational therapy international, 2017, 2876080. https://doi.org/10.1155/2017/2876080
9. MacLennan, K., O’Brien, S., & Tavassoli, T. (2022). In Our Own Words: The Complex Sensory Experiences of Autistic Adults. Journal of autism and developmental disorders, 52(7), 3061–3075. https://doi.org/10.1007/s10803-021-05186-3