Summary
In this episode of The Huberman Lab Podcast, neurobiologist and ophthalmologist Andrew Huberman discusses the science and benefits of gratitude. Huberman emphasizes that an effective gratitude practice can positively impact mental and physical health, including cardiovascular health, relationships, and cognitive performance. He notes that the traditional approach of simply writing down things we are grateful for is not as effective as other methods supported by neuroimaging and physiological data.
Gratitude is a pro-social behavior or mindset that allows us to be more effective in interactions with other people, including ourselves. Pro-social behaviors are neural circuits in the brain that are specifically wired for pro-social thoughts and behaviors, which are distinctly different from the circuits in the brain that are involved in defensive behaviors. A regular gratitude practice can shift the pro-social circuit so that they dominate our physiology and our mindset in ways that can enhance many aspects of our physical and mental health by default.
The main neuromodulators associated with gratitude and pro-social behaviors tend to be serotonin. The effectiveness of a gratitude practice can be enhanced by enhancing autonomic arousal towards more alertness. There are various approaches to increasing autonomic arousal and gratitude, such as self-help seminars, cold baths, and pharmacology. However, studies have shown that the most potent form of gratitude practice is receiving gratitude instead of expressing it.
To have an effective gratitude practice, one needs to put themselves into the mindset of another or directly receive gratitude. The speaker suggests finding a powerful and inspiring story that resonates with the individual and repeating it as a short gratitude practice. The speaker also discusses the physiological effects of gratitude, including changes in heart rate and breathing. They note that gratitude must be genuine and cannot be forced, as shown by scientific studies.
Overall, the episode provides practical advice on how to incorporate gratitude into daily life for improved well-being. The context discusses the impact of gratitude on the brain and body, anti-inflammatory markers in the body, and brain-heart breathing coordination. The study showed that gratitude practice reduced TNF-alpha and IL-6 levels, which are inflammatory cytokines. The practice also reduced amygdala activation, which is associated with threat detection and fear. The context also discusses the chemistry associated with gratitude and the role of neuromodulators like serotonin in inducing gratitude.
The author recommends a gratitude practice grounded in a narrative, either of receiving genuine thanks or observing someone else receiving thanks, and writing down three or four simple bullet points as salient reminders of that story. Finally, the author discusses the potential use of legal over-the-counter compounds like Kanna to enhance the effects of gratitude practice. Overall, the episode provides a comprehensive understanding of the science behind gratitude and practical ways to incorporate it into daily life.
