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Feeling burned out? Join Dr. Kristen Neff as she guides us through a calming practice to bring kindness and support to ourselves during tough times.
How to Do This Practice:
Sit in a quiet, comfortable space, close your eyes if you wish, and take deep breaths to center yourself.Observe how youâre feelingâphysically and emotionallyâwithout judgment.Acknowledge your struggle: This is hard. Burnout is a natural human response to stress.Offer yourself kindness. Imagine a compassionate voice saying: Iâm here for you, youâre doing your best, youâre loved just as you are.Let these words fill you with warmth and calm.When ready, open your eyes and bring this renewed energy into your day.Todayâs Happiness Break Guide:
Dr. Kristin Neff is an associate professor in the University of Texas at Austin's department of educational psychology. She's also the co-author of 'Mindful Self-Compassion for Burnout,' which offers tools to help individuals heal and recharge from burnout.More Happiness Breaks like this one:
The Healing Power of Your Own Touch: https://tinyurl.com/y4ze59h8
Take a Break With Our Loving-Kindness Meditation: https://tinyurl.com/2kr4fjz5
Weâd love to hear about your experience with this practice! Share your thoughts at [email protected] or use the hashtag #happinesspod.
Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap
Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap
Transcription: https://tinyurl.com/485y3b4y
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Compassionate dialogue isnât just about talking and listeningâit's a meaningful way to bridge divides, cultivate belonging, and reimagine education as a space for connection.
Summary: In this episode of The Science of Happiness, we explore the role of compassion in education and connecting across differences. We explore the bravery it takes to have tough conversations, how to create spaces where everyone feels they belong, and the profound impact of addressing marginalization in the classroom. Plus, we uncover practical ways to turn these classroom lessons into meaningful, real-world connections and community building.
This episode is sponsored by The Arthur Vining Davis Foundations.
Scroll down for a transcription of this episode.
Todayâs Guests:
JACKIE JUSTICE, M.A.E.T., is an English and humanities professor at Mid Michigan College, where she teaches courses in writing, literature, culture, and compassion studies.
Read Justiceâs article about how learning to bridge differences can help students succeed: https://tinyurl.com/mw7r845h
Learn about our Bridging Differences online course at GGSC: https://tinyurl.com/2wk5h72z
JAMIL ZAKI is a professor of psychology at Stanford University and the director of the Stanford Social Neuroscience Lab.
Follow Zaki on Linkedin: https://www.linkedin.com/in/jamil-zaki-b0b4a9192
Follow Zaki on X: https://x.com/zakijam
Read Zakiâs Book Hope for Cynics: https://tinyurl.com/mrxtzhmwMore episodes like this one:
How to Talk to People You Disagree With: https://tinyurl.com/4cpm8m3a
When Itâs Hard to Connect, Try Being Curious: https://tinyurl.com/bde6wyu7
Why Compassion Requires Vulnerability: https://tinyurl.com/yxw4uhpfMore Happiness Breaks like this one:
Take a Break With Our Loving-Kindness Meditation: https://tinyurl.com/2kr4fjz5
Radical Acceptance, with Tara Brach: https://tinyurl.com/ycec7jwtTell us about your experiences and struggles with compassionate listening. Email us at [email protected] or follow on Instagram @ScienceOfHappinessPod.
Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap
Transcription: https://tinyurl.com/3x7w2s5s
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Fehlende Folgen?
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Trouble sitting still? Learn to practice meditating by simply walking in this practice guided by 10% Happier host Dan Harris.
Scroll down for a transcript of this episode.
How to Do This Practice:
Begin walking.Bring your awareness to the present moment, noticing sights and sounds around you. When your mind wanders to worries or other thoughts, gently bring yourself back to what you notice around you.See if you can notice the sensations in your leg as you take each step.Continue walking this way as long as you wish.***
The Science of Happiness is committed to sharing stories and research that inspire resilience, compassion, and connection. As we reflect on the past few years, these values feel more essential than ever. Help us continue to provide this free resource and expand its reach.
Through December 31, your donation will be matched dollar-for-dollar. Visit GGSC.Berkeley.edu/donate to support the show and make an even bigger impact.
***Todayâs Happiness Break host:
Dan Harris the host of 10% Happier, a podcast about mindfulness and other practices and thoughts that can support our well-being.
Check out Danâs podcast, 10% Happier: https://tinyurl.com/48cxcbjm
Order his most recent book, Meditation for Fidgety Skeptics: A 10% Happier How-to Book: https://tinyurl.com/44cmjuvdFollow Dan on Twitter: https://twitter.com/danbharris
Follow 10% Happier on Twitter: https://twitter.com/10percent
Follow Dan on Instagram: https://www.instagram.com/danharris/
Follow 10% Happier on Instagram: https://www.instagram.com/tenpercenthappier/
Follow Dan on Linkedin: https://www.linkedin.com/in/dan-harris-91ba5716b/
Follow 10% Happier on Linkedin: https://www.linkedin.com/company/tenpercent/If you enjoyed this Happiness Break, you may also like:
Moving Through Space, With Dacher Keltner - https://tinyurl.com/5n8dj5v6
Check out these episodes of The Science of Happiness about walking and mind-body awareness.
How To Do Good For The Environment (And Yourself) (Walking, With Diana Gameros) - https://tinyurl.com/3zfhhpus
How To Focus Under Pressure (Mindful Body Scan, With Amy Schneider) - https://tinyurl.com/5fkdre2v
We love hearing from you! Tell us about your experiences with mindful walking. Email us at [email protected] or use the hashtag #happinesspod.
Find us on Spotify: https://tinyurl.com/6s39rzus
Help us share Happiness Break! Rate us and copy and share this link: https://tinyurl.com/6s39rzus
Transcript: https://tinyurl.com/mwbsen7a
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Mindful walking isnât just a strollâitâs a science-backed way to reduce, improve concentration, and soak in the beauty of your surroundings at the same time.
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The Science of Happiness is committed to sharing stories and research that inspire resilience, compassion, and connection. As we reflect on the past few years, these values feel more essential than ever. Help us continue to provide this free resource and expand its reach.
Through December 31, your donation will be matched dollar-for-dollar. Visit GGSC.Berkeley.edu/donate to support the show and make an even bigger impact.
***Episode Summary: We explore walking meditation, a powerful practice for feeling more centered and grounded. Dan Harris, host of the award-winning 10% Happier podcast, shares how walking meditation helps him manage the residual stress and anxiety from years of war reporting and high-pressure TV anchoring. Then, Dr. Paul Kelly from the University of Edinburgh dives into the science, explaining how walking meditation can reduce stress, sharpen focus, and improve overall well-being.
Practice:
Acknowledge the presence of your body. Acknowledge the thoughts and attitudes your mind is naturally thinking about.Acknowledge the nature around you. Repeat steps 1-3 in intervals.Link to transcript to come.
Walking Meditation: https://tinyurl.com/29dnmndpTodayâs guests:
DAN HARRIS is a NYT best selling author with his book 10% Happier, and hosts a podcast by the same name.
Listen to The 10% Happier Podcast: https://happierapp.com/podcastFollow Dan on Instagram: https://www.instagram.com/danharrisDR. PAUL KELLY is a professor from the University of Edinburgh studying mindfulness.
Learn more about Dr. Kelly: https://tinyurl.com/zv7x9xxhMore episodes like this one:
The Healing Effects of Experiencing Wildlife: https://tinyurl.com/yh238ekp
How To Unwind Doing Mindful Yard Work: https://tinyurl.com/4p7druskMore Happiness Break like this one:
Walk Your Way to Calm, with Dacher: https://tinyurl.com/mp5cptan
Experience Nature Wherever You Are, with Dacher: https://tinyurl.com/mrutudeh
Find Calm When You Canât Clear Your Mind, With Lama Rod Owens: https://tinyurl.com/4ce353nuTell us about your experiences and struggles with achieving mindfulness. Email us at [email protected] or follow on Instagram @HappinessPod.
Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap
Transcript: https://tinyurl.com/mrx26dsc
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Psychologist Dacher Keltner guides you through a practice to help you see the good things in your life that you might otherwise overlook.
How to Do This Practice:
1. Sit or lay down somewhere comfortable. You may close your eyes if you wish, and take a slow, deep breath in to ground into the present moment. Then, scan your body from head to toe, noticing how youâre feeling in this moment. Let worries and plans clear from your mind.
2. Start by thinking about all the things that make your life comfortable: Clean water on tap, light at the flip of a switch, a roof over your head to protect you from the weather, warmth, and comfort when it gets windy, rainy, or cold.
3. Let your mind wander to all the millions of people who have worked hard to make your life more comfortable: Those who plant and harvest the food you eat, who bring it to markets, people who ensure the water we drink is clean, delivery drivers, teachers, all the people who create art and music and books and films and all the things that can bring us so much meaning, and so on.
4. Think about the acquaintances who bring richness to your life, like a colleague, neighbor, or someone you often see at the gym or a coffee shop.
5. Take a moment to think about what youâre really grateful for today, right now.
6. Notice how youâre feeling now, compared to when you started, and then start to bring movement back to your body, wiggling fingers and toes, maybe slowly standing up.
7. If you have the time, spend a few minutes journaling about what you thought about.
Todayâs Happiness Break host:
Dacher Keltner is the host ofThe Science of Happiness podcast and is a co-instructor of the Greater Good Science Centerâs popular online course of the same name. Heâs also a professor of psychology at the University of California, Berkeley.
This practice was created by Dr. Kathy Kemper, whoâs the director of the Center for Integrative Health and Wellness at the Ohio State University. Learn more about some of her work here: https://mind-bodyhealth.osu.edu/
More resources from The Greater Good Science Center:
Try GGSCâs online Gratitude Journal, Thnx4: https://tinyurl.com/2s4e4bx6
Take our Gratitude Quiz: https://tinyurl.com/yhbz6cwv
Four Great Gratitude Strategies: https://tinyurl.com/2muyff64
Is Gratitude Good for You?: https://tinyurl.com/ycknm2ru
Three Surprising Ways Gratitude Works at Work: https://tinyurl.com/yc2c8y4n
We love hearing from you! Tell us about your experience with practicing gratitude. Email us at [email protected] or use the hashtag #happinesspod.
Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap
Help us share Happiness Break! Leave us a 5-star review and copy and share this link: https://tinyurl.com/2p9h5aap
Transcript: https://tinyurl.com/r6pkw2xx
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One way to feel more thankful for things is to imagine life without them. We explore a practice shown to help you see the bright side, even when you feel down.
We know gratitude is good for us, but what if weâre struggling to feel it? This weekâs guest, author and podcast producer Stephanie Foo, finds herself missing her close-knit âchosen familyâ in California since moving to New York. Foo tries a practice called mental subtraction, where she imagines her life without New York.
Later, gratitude researcher Ernst Bohlmeijer shares how gratitude practices can reshape our emotions and possibly our whole outlook, and how the Mental Subtraction of Positive Events practice can be antidote to taking things for granted.
Practice:
Take a moment to think about a positive event in your life. It could be a career or educational achievement or a special trip you took.Imagine yourself back in the time of this event. Think about the circumstances that made it possible. Ponder on the ways in which this event may never have happened. For example, if you hadnât learned about a certain job opening at the right moment. Write down all of the possible events and decisions - large and small - that could have gone differently and prevented this positive event from occurring. Imagine what your life would be like now if you had not experienced this positive event and all the fruits that came from it. Remind yourself that this positive event did happen and reflect upon the benefits it has brought you. Allow yourself to feel grateful that things happened as they did.Find the full Mental Subtraction of Positive Events practice at our Greater Good in Action website: https://ggia.berkeley.edu/practice/mental_subtraction_positive_events
Todayâs guests:
Stephanie Foo is a radio producer and author of the book What My Bones Know: A Memoir of Healing from Complex Trauma.
Learn more about Stephanie and her book: https://www.stephaniefoo.me/
Follow Stephanie on Twitter: https://twitter.com/imontheradio
Follow Stephanie on Instagram: https://www.instagram.com/foofoofoo/
Follow Stephanie on Facebook:https://tinyurl.com/yx6pwdnfErnst Bohlmeijer is a psychology professor who studies gratitude at the University of Twente in The Netherlands.Learn more about Ernst and his work: https://tinyurl.com/2p92p6vn
Science of Happiness Episodes like this one:
Four Great Gratitude Strategies: https://tinyurl.com/2p9buvkdTips for Keeping a Gratitude Journal: https://tinyurl.com/3jdbe52uFive Science-Backed Strategies for More Happiness: https://tinyurl.com/bd4ussjtTranscript: https://tinyurl.com/4r84778r
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Indigenous scholar Dr. Yuria Celidwen guides us in a reflection on our interconnection with water, encouraging us to see it as more than just a vital resource, but as kin.
How to Do This Practice:
Last week we explored the scientifically backed healing qualities of water, focusing on how connecting with water through sound, sight, and touch can support our well being. This week, indigenous scholar Dr. Yuria Celidwen guides us in a reflection on our interconnection with water, encouraging us to see it as more than just a vital resource, but as kin.
Find a quiet space where you can engage with waterâ a nearby river, ocean, or even the faucet at home.Focus on the sound of water. Whether itâs the gentle drip from a faucet or the sound of waves, listen deeply to how water calls to you.Contemplate how water transforms between solid, liquid, and gas. Let this remind you of your own potential for transformation.Imagine the water flow, guiding you to feel its presence within and around you, awakening memories, imagination, and a sense of belonging in this shared world.Take a few moments to reflect on how different manifestations of water connect with you.Todayâs Happiness Break Host:
DR. YURIA CELIDWEN is an indigenous scholar of contemplative studies, and author of the new book, Flourishing Kin: Indigenous Foundations For Collective Well-Being.
Read more on Yuria: https://www.yuriacelidwen.com/#about
Follow Yuria on Linkedin: https://www.linkedin.com/in/yuriacelidwen/
Read Yuriaâs work on kin relationality: https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2023.994508/full
If You Enjoyed This Happiness Break, You Might Also Like:
Experience Nature Wherever You Are, with DacherHow to Ground Yourself in Nature, With Yuria CelidwenCheck Out These Episodes of The Science of Happiness:
The Healing Effects of Experiencing Wildlife How to Do Good for the Environment (And Yourself) How to Use Your Body to Relax Your Mind (The Science of Happiness)Weâd love to hear how this practice goes for you! Let us know how you connect with water in your life.
Email us at [email protected]
Find us on Spotify: https://tinyurl.com/6s39rzus
Help us share Happiness Break! Rate us and copy and share this link: https://tinyurl.com/6s39rzus
Transcript: https://tinyurl.com/59mmr7jc
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Discover how connecting with water through all five senses can support well-being.
A growing body of research shows that connecting with water through things like sight and sound and touch can have a positive impact on how we feel, how we think, and even the state of our bodies. This week, we activate all five senses through connecting with water in hopes of applying that research into reality. We hear from an environmental psychologist about the many proven benefits of spending time by water, as well as an indigenous scholar about the view of water not just as vital resources, but as kin that need protecting.
Transcript: https://tinyurl.com/mt4sfdbh
This episode is supported by Tianren Culture, whose vision is âOne Wisdom, One Health.â Tianren Culture is a next-generation social platform that acts as a catalyst to foster positive global values and lifestyles.
Practice:
Taste: Create a daily ritual of mindfully drinking water. Sight: Recenter yourself by seeing bodies of water in person, virtually, or even in your mind's eye.Sound: Listen to the sound of rain, the sounds of waves crashing to reduce stress, or the faucet dripping.Touch: This could be swimming, showers, even placing your hands in waterSmell: Take in the different smells of water bodies in nature.
This practice is all about connecting your five senses: taste, sight, sound, touch, and smellâ all through water. Here are five steps that could help improve your daily routine.Todayâs guests:
TARANEH ARHAMSADR Based out of Oakland, Taraneh is a mother of two whoâs worked in nonprofit communication for over 20 years, all the while being a part time blogger. A little under four years ago, she also co-founded Piper + Enza, a media venture dedicated to empowering families on their health journeys through storytelling.
Read more on Taraneh: https://piperandenza.com/our-team/
Read some of Taranehâs work: https://www.mother.ly/author/taraneh-arhamsadr/DR. MATHEW WHITE is a social psychologist researching the relationships between natural environments, physical health, and psychological health. White has worked at the European Centre for Environment and Human Health for nearly 10 years, and is currently continuing his research at the University of Vienna.
Read more on Mathew: https://env-psy.univie.ac.at/about-us/mat-white/
Read more on his research efforts: https://www.ecehh.org/person/dr-mathew-white/DR. YURIA CELIDWEN is an indigenous scholar of contemplative studies, and author of the new book, Flourishing Kin: Indigenous Foundations For Collective Well-Being.
Read more on Yuria: https://www.yuriacelidwen.com/#aboutScience of Happiness Episodes like this one:
The Healing Effects of Experiencing Wildlife: https://tinyurl.com/49pkk6eu
How to Do Good for the Environment (And Yourself): https://tinyurl.com/5b26zwkx -
A guided drawing meditation to help you break out of stale thought patterns and maybe even enter a state of flow. No talent required.
How to Do This Practice:
Grab a piece of paper and something to draw with.Find a comfortable place and start by taking some deep, mindful breathsTake a few moments to take in your environment. What colors, shapes, and objects do you see?Set a timer and for the next two minutes, draw something that caught your attention. Donât worry about how it looks and try to stay in the moment.Once time is up, spend a moment appreciating what you drew. Think about the impact of slowing down and doing something fun has had on your day.Todayâs Happiness Break host:
Chris Murchison is a meditation teacher, artist and speaker. He currently works as an independent advisor for organizations interested in improving their work cultures.Check out Chrisâs GGSC profile: https://tinyurl.com/32htut6n
Learn more about Chrisâs art and other work: https://chrismurchison.com/about
Follow Chris on Instagram: https://tinyurl.com/4auxk3urTranscript: tinyurl.com/4cmucasc
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We explore DĂa de los MuertosâDay of the Deadâas a ritual that nurtures community, imbues loss with meaning, and helps us process grief while also connecting through shared joy.
Summary: We investigate how DĂa de los Muertos, or Day of the Dead, rituals strengthen family ties and cultural identity, and learn about its evolution from a 3,000 year old practice to a global celebration. We look at key elements like the ofrenda and explore how commercializationâlike Mattelâs Day of the Dead Barbieâraises questions about balancing tradition with modern influences.
Guest: Michelle Telléz is an Associate Professor in Mexican-American studies at Arizona State University.
Learn more about Michelle: https://tinyurl.com/2ph3can7Guest: Mathew Sandoval, a.ka. "Dr. Muerte," an artist and Associate Professor at Arizona State University. He is a leading expert on DĂa de los Muertos.
Learn more about Mathew: mathewsandoval.comTranscript: https://tinyurl.com/236sp5fj
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Discover Humming Bee Breath (Bhramari Pranayama), a soothing breathing technique that uses gentle humming to promote relaxation and mental calm.
Itâs important to take a moment to pause and take a long, slow exhale as we navigate life. In our podcast series, "Breathe Away Anxiety," we explore ancient breathing techniques alongside cutting-edge research that reveals the powerful effects of slow, controlled breathing on our mental and physical well-being. We also share Happiness Break meditations to guide you through these science-backed methods, helping you reduce anxiety and cultivate calm in your everyday life.
Summary: Priyanka Gupta guides us through Bhrmari Pranayama, also known as Humming Bee Breath. Regular practice of this calming technique has been shown to improve sleep, reduce anxiety, and support cardiovascular health.
Transcript: https://tinyurl.com/549v3w62
Time: 15 minutes, or as long as it feels right.
How To Do This Practice:
Inhale slowly and deeply through your nose for 3-4 seconds.Exhale for 6-8 seconds, making a gentle humming sound (like a buzzing bee) as you breathe out.Adjust the timing of your inhale and exhale to find a rhythm that feels comfortable for you.Continue the practice for as long as feels right, focusing on the sound and sensation of your breath.Note: This version of Bhramari Pranayama, practiced without specific gestures (mudras), was studied by Dr. Gunjan Trivedi.
Guest: Priyanka Gupta is a yoga and meditation instructor.
Learn more about Priyanka:
https://www.yogawithpriyanka.ca
https://www.youtube.com/yogawithpriyanka
https://www.instagram.com/yogawithpriyanka
https://linktr.ee/yogawithpriyankaRelated Science of Happiness episodes:
The Science of Humming (Bhramari Pranayama): https://tinyurl.com/549v3w62
How Breathe Away Anxiety (Cyclic Sighing): https://tinyurl.com/4jyvkj4t
How To Tune Out The Noise: https://tinyurl.com/4hhekjuhRelated Happiness Break episodes:
A Breathing Technique To Help You Relax (Cyclic Sighing): https://tinyurl.com/3dtwyk44
A Mindful Breath Meditation, With Dacher Keltner: https://tinyurl.com/mr9d22kr -
Did you know humming can soothe your nervous system? We explore the stress-relieving power of Bhramari Pranayama, also known as humming bee breath, with marathon runner and activist Cal Calamia.
Summary: Cal Calamia, the first nonbinary winner of the San Francisco Marathon, explores Bhramari Pranayama, an ancient yogic breathing technique that uses humming to promote relaxation. Dr. Gunjan Trivedi later explains how this "humming bee breath" enhances heart rate variability and why itâs key to managing stress. Part of our ongoing series, Breathe Away Anxiety: https://tinyurl.com/4jyvkj4t
Time: 15 minutes, or as long as it feels right.
How To Do This Practice:
Inhale slowly and deeply through your nose for 3-4 seconds.Exhale for 6-8 seconds, making a gentle humming sound (like a buzzing bee) as you breathe out.Adjust the timing of your inhale and exhale to find a rhythm that feels comfortable for you.Continue the practice for as long as feels right, focusing on the sound and sensation of your breath.Note: This version of Bhramari Pranayama, practiced without specific hand gestures (mudras), was studied by Dr. Gunjan Trivedi.
Guest: Cal Calamia is an activist, teacher, poet, and the first nonbinary winner of the San Francisco marathon.
Learn more about Cal: https://tinyurl.com/25ft296xGuest: Dr. Gunjan Trivedi is the cofounder of Society for Energy & Emotions at Wellness Space in Ahmedabad, India.
Learn more about Dr. Trivedi and Wellness Space: https://tinyurl.com/r53x6x3x
Read Dr. Trivedi's study about Bhramari Pranayama: https://tinyurl.com/2xnjk6ahRelated Science of Happiness episodes:
How Breathe Away Anxiety (Cyclic Sighing): https://tinyurl.com/4jyvkj4t
How To Tune Out The Noise: https://tinyurl.com/4hhekjuhRelated Happiness Break episodes:
Happiness Break: A Breathing Technique To Help You Relax (Cyclic Sighing): https://tinyurl.com/3dtwyk44
A Mindful Breath Meditation, With Dacher Keltner: https://tinyurl.com/mr9d22krTranscript: Coming soon.
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Dr. David Spiegel guides you through cyclic sighing, a breathwork practice that helps reduce stress and anxiety.
Summary: Dr. David Spiegel guides you through a simple yet powerful breathwork practice that can help reduce stress, anxiety, and boost overall well-being. Backed by Stanford research, this simple technique uses slow, controlled exhales to calm the nervous system and improve overall well-being.
Transcript: https://tinyurl.com/3dtwyk44
Time: 5 minutes
Prepare: Find a comfortable seated or standing position in a quiet environment. Relax your shoulders and jaw. First Inhale: Inhale slowly and deeply through your nose. Start with your abdomen, allowing it to expand (diaphragmatic breathing) as you fill your lungs about halfway. Hold this breath briefly. Second Inhale: Continue inhaling through your nose, now expanding your chest to completely fill your lungs. Hold this combined breath (abdomen and chest filled) for a moment. Exhale: Exhale slowly and completely through your mouth. Make sure the exhale is gentle and lasts about twice as long as the combined inhales. Repeat the Cycle: Repeat the inhale sequence for a total of 3 cycles (or as desired): Start with a diaphragmatic inhale through your nose, expanding your abdomen. Follow with a chest expansion inhale through your nose to fill your lungs completely. Hold briefly after each combined inhale. Exhale slowly and completely through your mouth, ensuring it's twice as long as the inhales. Reflect and Relax: After completing the cycles, take a moment to observe how your body feels. Notice any sensations of relaxation, reduced tension, or a calmer state of mind.Guest: Dr. David Spiegel is Willson Professor and Associate Chair of Psychiatry & Behavioral Sciences at Stanford University School of Medicine. He is also the co-founder of the clinically backed self-hypnosis app Reveri.
Read Dr. Spiegelâs cyclic sighing study here: https://tinyurl.com/mrxbkyr2
Related Science of Happiness episodes:
Breathe Away Anxiety (Cyclic Sighing): https://tinyurl.com/3u7vsrr5
How To Tune Out The Noise: https://tinyurl.com/4hhekjuhRelated Happiness Break episodes:
A Mindful Breath Meditation, With Dacher Keltner: https://tinyurl.com/mr9d22krFollow us on Instagram: @scienceofhappinesspod
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Itâs important to take a moment to pause and take a long, slow exhale as we navigate life. In our podcast series, "Breathe Away Anxiety," we explore ancient breathing techniques alongside cutting-edge research that reveals the powerful effects of slow, controlled breathing on our mental and physical well-being. We also share Happiness Break meditations to guide you through these science-backed methods, helping you reduce anxiety and cultivate calm in your everyday life.
We explore cyclic sighing, a simple breathing technique that can help lift your mood and lower anxiety.
Summary: Cyclic sighing is a breathing exercise that involves inhaling through your nose, filling your lungs, and then slowly exhaling through your mouth. The idea is to inhale briefly but deeply, and then exhale for longer. Research suggests that the slow exhale is what's most relaxing. We hear from pro-surfer Sarah Gerhardt about and Stanford scientist David Spiegel.
Transcript: https://tinyurl.com/3u7vsrr5
Time: 5 minutes
Prepare: Find a comfortable seated or standing position in a quiet environment. Relax your shoulders and jaw. First Inhale: Inhale slowly and deeply through your nose. Start with your abdomen, allowing it to expand (diaphragmatic breathing) as you fill your lungs about halfway. Hold this breath briefly. Second Inhale: Continue inhaling through your nose, now expanding your chest to completely fill your lungs. Hold this combined breath (abdomen and chest filled) for a moment. Exhale: Exhale slowly and completely through your mouth. Make sure the exhale is gentle and lasts about twice as long as the combined inhales.
Repeat the Cycle: Repeat the inhale sequence for a total of 3 cycles (or as desired): Start with a diaphragmatic inhale through your nose, expanding your abdomen. Follow with a chest expansion inhale through your nose to fill your lungs completely. Hold briefly after each combined inhale. Exhale slowly and completely through your mouth, ensuring it's twice as long as the inhales. Reflect and Relax: After completing the cycles, take a moment to observe how your body feels. Notice any sensations of relaxation, reduced tension, or a calmer state of mind.Guest: Sarah Gerhardt is a pro-surfer chemistry professor based out of Santa Cruz, California
Guest: Dr. David Spiegel is Willson Professor and Associate Chair of Psychiatry & Behavioral Sciences at Stanford University School of Medicine. He is also the co-founder of the clinically backed self-hypnosis app Reveri.Read Dr. Spiegelâs cyclic sighing study here: https://tinyurl.com/mrxbkyr2
Related Science of Happiness episodes:
How To Tune Out The Noise: https://tinyurl.com/4hhekjuhRelated Happiness Break episodes:
A Mindful Breath Meditation, With Dacher Keltner: https://tinyurl.com/mr9d22kr -
Dr. Kristin Neff guides us in a self-compassionate touch exercise, and shares the many research-backed reasons to cultivate kindness towards oneself.
Transcript: https://tinyurl.com/5xt3mz3h
Summary: Dr. Kristin Neff guides us through various practices of self-compassionate touch, such as placing hands over the heart or cradling the face, to provide comfort and support. Research shows that self-compassion can improve mental and physical well-being and activates the parasympathetic nervous system, reducing stress.
Guest: Dr. Kristin Neff is an associate professor in the University of Texas at Austin's department of educational psychology. She's also the co-author of 'Mindful Self-Compassion for Burnout,' which offers tools to help individuals heal and recharge from burnout.
How To Do This Self-Compassionate Touch Practice:
Take a moment to try these different touches and see which feels most supportive to you. Whenever you feel stressed or upset, or just need some extra support, use this compassionate touch to remind yourself that youâre here for you. Research shows the practice works best when practiced regularly.Duration: 20 seconds, practiced daily or as often as you can.
Find a comfortable space. Sit or stand somewhere you feel relaxed and at ease. Try out these practices while thinking kind words to yourself, as though you were comforting a dear friend in distress.
1. Touch Your Heart: Place both hands gently over the center of your chest, one on top of the other. Apply just enough pressure to feel connected, but not uncomfortable. Focus on the warmth of your touch.
2. Feel Your Strength: If it feels right, make a gentle fist with your left hand, symbolizing strength, and place it over your heart. Rest your right hand on top of the fist to combine the feeling of strength and love.
3. Cradle Your Face: Gently cup each of your cheeks with your hands, holding your face as you would a loved one in distress. Let the touch be soft and caring.
4. Support Your Core: Place both hands over your solar plexus, just below your ribcage, and imagine you're holding and supporting your core. This can be particularly comforting if you're feeling fear or deep emotions.
5. Give Yourself a Hug: Cross your arms, resting each hand on the opposite shoulder. Gently squeeze yourself, adjusting the pressure to feel comforting but not overwhelming.
Related Science of Happiness episodes:
How to Feel Better About YourselfGive Yourself A BreakIf You Want to Be More Productive, Cut Yourself Some SlackRelated Happiness Break mediations:
What to do When you're Struggling, With Spring Washam -
We explore the science behind how self-compassionate touch can help us feel better about ourselves.
Link to transcript: https://tinyurl.com/4nm5827f
Summary: Brittany Luce, host of NPR's "It's Been A Minute," shares her experience with self-compassionate touch. She did it for 20 seconds, almost daily. to quiet her inner critic and foster self-compassion, especially during moments of stress or self-judgment.
Researcher Eli Susman also shares the fascinating science behind this practice, and how despite being short and sweet âit may still be an effective way to cultivate self compassion -- especially if you find ways to make it a habit.How To Do This Self-Compassionate Touch Practice:
Take a moment to try these different touches and see which feels most supportive to you. Whenever you feel stressed or upset, or just need some extra support, use this compassionate touch to remind yourself that youâre here for you. Research shows the practice works best when practiced regularly.Duration: 20 seconds, practiced daily or as often as you can.
Find a comfortable space. Sit or stand somewhere you feel relaxed and at ease. Try out these micro practices while thinking kind words to yourself, as though you were comforting a dear friend in distress.
1. Touch Your Heart: Place both hands gently over the center of your chest, one on top of the other. Apply just enough pressure to feel connected, but not uncomfortable. Focus on the warmth of your touch.
2. Feel Your Strength: If it feels right, make a gentle fist with your left hand, symbolizing strength, and place it over your heart. Rest your right hand on top of the fist to combine the feeling of strength and love.
3. Cradle Your Face: Gently cup each of your cheeks with your hands, holding your face as you would a loved one in distress. Let the touch be soft and caring.
4. Support Your Core: Place both hands over your solar plexus, just below your ribcage, and imagine you're holding and supporting your core. This can be particularly comforting if you're feeling fear or deep emotions.
5. Give Yourself a Hug: Cross your arms, resting each hand on the opposite shoulder. Gently squeeze yourself, adjusting the pressure to feel comforting but not overwhelming.
Guest: Brittany Luse is an award-winning journalist, cultural critic. and host of the NPR podcast âIt's Been a Minute.â
Learn more about Luse: https://tinyurl.com/3bjt6v7m
Follow Luse on Instagram: https://www.instagram.com/bmluse
Listen to the NPR podcast "It's Been A Minute": https://tinyurl.com/3uek8ey8
Guest: Eli Susman is a researcher and Ph.D. Candidate in Psychology at UC Berkeley
Read Eli Susman's study on self-compassionate touch: https://tinyurl.com/2uh783z8Related Science of Happiness episodes:
How to Feel Better About YourselfGive Yourself A BreakIf You Want to Be More Productive, Cut Yourself Some SlackRelated Happiness Break mediations:
What to do When you're Struggling, With Spring Washam -
Letting go of our regrets can motivate us to improve and help us grow. Alex Elle, a certified breath work and writing coach, guides us through a meditation to forgive and accept ourselves.
Link to episode transcript: https://tinyurl.com/5dzrzm4z
How to Do This Practice:
1. Take a deep breath. As you exhale, remember all you have done in the past that led you to come to be where you are today.
2. Remember that you are allowed to forgive yourself and let it go. Give yourself permission to release any shame that youâre carrying. Forgive yourself.
3. Think of the good things about yourself. Trust your worth and acknowledge that you are evolving. Remember, you are worthy of good things even when you think you are now.
4. When youâre ready, you can bring your attention back to the present moment. Take a few deep breaths in through the nose, and out through the nose. Drop your shoulder and unclench your jaw.
5. If youâd like to take this practice a step further, you can write your own letter of self forgiveness, it can start with âDear self, I forgive you for âŠâ
Todayâs Happiness Break host:
Alex Elle is a certified breath work coach, author and restorative writing teacher. Her new book, How We Heal, will come out soon.
Learn more about Alex and her new book: https://www.alexelle.com/aboutFollow Alex on Instagram: https://www.instagram.com/alex/Follow Alex on TikTok:https://www.tiktok.com/@easewithalexlScience of Happiness Episodes like this one
How to Forgive Your Father: https://tinyurl.com/2p98e3cyNine Steps to Forgiveness: https://tinyurl.com/mwwhbrs6Happiness Break Related Episodes
A Meditation for Seeking Forgiveness, With Shelly Tygielski: https://tinyurl.com/yynvm6avRadical Acceptance, With Tara Brach: https://tinyurl.com/4k3f563mMessage us or leave a comment on Instagram @scienceofhappinesspod. E-mail us at [email protected] or use the hashtag #happinesspod.
Help us share The Science of Happiness!
Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show: https://tinyurl.com/2p9h5aap
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What if you had a magic wand and could better the world in any way? What would you do? We explore a practice shown to help you find your purpose and feel more motivated, resilient and fulfilled in life.
Link to episode transcript: https://tinyurl.com/bp7wv7ft
Episode Summary
Whatâs your greater purpose in life? Itâs a tough question, especially if youâre feeling uncertain about your future. In this episode, our guest explores that very questionâand gets handed a magic wand with the power to make the world a better place.
How To Do The Magic Wand Practice
Set aside 15 minutes to reflect and write. Think about the world you live in â your home, your community, and the world at large.Imagine youâve been given a magic wand, and you can change anything you want to change in the world. What would you want to be different? Why? Describe your ideal world in writing.Now, reflect on what it would take to change the world in this way. Is there anything you can do to help move the world closer to this ideal? If so, explain how; if not, explain why not.Guest: Selina Bilal is a UC Berkeley undergraduate student who is studying psychology, and a Fellow at Greater Good Science Center, where we produce The Science of Happiness
Expert Guest: Kendall Cotton Bronk is a professor of psychology in the Division of Behavioral & Social Sciences at Claremont University.
Learn more about Bronkâs work: https://tinyurl.com/3s9sjp2dConnect with Bronk: https://tinyurl.com/3p5cepy3Science of Happiness Episodes like this one
How to Find Your Spark in Life: https://tinyurl.com/yc8j9a4uWhatâs Your âWhyâ in Life? https://tinyurl.com/2vnaswptHappiness Break Related Episodes
A Meditation to Inspire a Sense of Purpose: https://tinyurl.com/54uuvh7zVisualizing Your Purpose, With Dacher: https://tinyurl.com/3jvnv35yMessage us or leave a comment on Instagram @scienceofhappinesspod. E-mail us at [email protected] or use the hashtag #happinesspod.
Help us share The Science of Happiness!
Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show: https://tinyurl.com/2p9h5aap
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Our happiness is interconnected with the well-being of others, both people and the natural world. Step outside of you can, or imagine the outdoors from wherever you are now, and join us for a meditation thatâll help us be better stewards of the natural world.
Link to episode transcript: https://tinyurl.com/y3yfjsxa
Episode Summary
A meditation on how we can give back to the earth, led by indigenous activist, artist, and scholar Dr. Lyla June Johnston.
How To Do This Practice
Sit and take four deep breaths to honor the four sacred directions.Take a moment to stop, and step outside and see what life flourishes from. Take notice of the little things â a bird bath that provides a safe place for the birds to drink and to bathe. Think about how you can give a small gift to life., Maybe you could plant fruit or nut-bearing trees that could feed you,your neighbors, and the wildlife around you. Following this meditation, think about ways that you can make this a reality. You could order a bird bath from your local feed store. Think of the metaphor of the bird bath. A bird bath is a human creation. And it's a gift to birds. It doesn't benefit us at all. It truly is just a gift to a species outside of our own. Reflect on how this is truly what human beings were born to do â born to be givers, stewards, and caretakers of the earth.Guest Host: Dr. Lyla June Johnston is an indigenous activist, artist, and scholar from the Naaneesht'ezhi Taach'iinii clan of the DinĂ© Nation.
For more on her work: https://www.lylajune.com/Watch her TED talk: https://tinyurl.com/frbe5ya9Follow her on instagram: https://tinyurl.com/bdfbf8yxFollow her on X: https://tinyurl.com/4jj57n25Follow her on Facebook: https://tinyurl.com/3cskuh7xScience of Happiness Episodes like this one
How to Do Good for the Environment (And Yourself): https://tinyurl.com/dmsr2wkmThe Healing Effects of Experiencing Wildlife: https://tinyurl.com/murmd98bHappiness Break Related Episodes
How to Be in Harmony in NatureâWherever You Are, With Yuria Celidwen: https://tinyurl.com/ynxeeb7aContemplating Our Interdependence With Nature, With Dekila Chungyalpa: https://tinyurl.com/erz2f5deFeeling the Awe of Nature From Anywhere, With Dacher: https://tinyurl.com/y4mm4wu9Message us or leave a comment on Instagram @scienceofhappinesspod. E-mail us at [email protected] or use the hashtag #happinesspod.
Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show: https://tinyurl.com/2p9h5aap
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With the U.S. election swiftly approaching, the political divide can feel overwhelming. But what happens when we recognize the limits of our knowledge?
Link to episode transcript: https://tinyurl.com/83a5wbkp
Episode Summary
When we internally acknowledge the limits of our knowledge, we create space to engage with other points of view. Allowing new perspectives in can help us better assess arguments, and decrease hubris. We will hear from psychologists Tania Israel and Daryl Van Tongeren about embracing opinions different from our own.
How To Do This Practice
Reflect on an issue you feel strongly about. Ask yourself the following questions when listening to someoneâs opinion that differs from your own:
How can other people help me to develop a broader or deeper understanding of this topic?Whose story isn't being told here?What's the perspective I'm not seeing? Check in with yourself as you're reading the news, are you just saying, âI agree with that perspectiveâ or are there moments in which you can say, âThis challenges me.âThis episode was supported by a grant from the John Templeton Foundation, as part of our project on âExpanding Awareness of the Science of Intellectual Humility.â To learn more, go to ggsc.berkeley.edu/ih.
Todayâs guests:
Our guest host today is Allison Briscoe-Smith, a psychologist and Senior Fellow at The Greater Good Science Center.
Tania Israel is a psychology professor at UC Santa Barbara and author of the new book Facing the Fracture: How to Navigate the Challenges of Living in a Divided Nation.
Daryl Van Tongeren is a psychology professor at Hope College and author of the book Humble: Free Yourself from the Traps of a Narcissistic World.
Learn more about Allison Briscoe-Smith: https://tinyurl.com/p3eexvkfTake BerkeleyX: Bridging Differences by Allison Briscoe-Smith: https://tinyurl.com/58z9vmvbRead Facing the Fracture: How to Navigate the Challenges of Living in a Divided Nation, by Tania Israel: https://tinyurl.com/yeyw7k6jRead Humble: Free Yourself from the Traps of a Narcissistic World, by Daryl Van Tongeren: https://www.darylvantongeren.com/booksScience of Happiness Episodes like this one:
A Way to Make Work More Meaningful: https://tinyurl.com/mtpay9jw
The Questions to Ask Yourself in an Argument: https://tinyurl.com/3uajhp4t
When Itâs Hard to Connect, Try Being Curious: https://tinyurl.com/nhzj52vc
Making Difficult Interactions More Respectful: https://tinyurl.com/bddafcrw
Happiness Break Related Episodes:
A Meditation For Connecting In Polarized Times, With Scott Shigeoka: https://tinyurl.com/y6e4vdsd
Direct message us or leave a comment on Instagram @scienceofhappinesspod. You can also e-mail us at [email protected] or use the hashtag #happinesspod.
Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show: https://tinyurl.com/2p9h5aap
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