The Science of Happiness

PRX and Greater Good Science Center

4.5 (1.9K)
Social Sciences
Biweekly

Learn research-tested strategies for a happier, more meaningful life, drawing on the science of compassion, gratitude, mindfulness, and awe. Hosted by award-winning psychologist Dacher Keltner. Co-produced by PRX and UC Berkeley's Greater Good Science Center. Follow us on Instagram @HappinessPod.

20h ago

The Hidden Power of Knowing Where You Come From

Discover how writing about our ancestors can strengthen our sense of identity, deepen gratitude, and help us find meaning in our own lives. Summary: What happens when we take time to imagine the lives of the people who came before us? We hear from artist Mi’Jan Celie Tho-Biaz about a writing practice that helped her feel closer to her ancestors and discover new perspectives on her own life, dreams, and independence. Then, psychologist Susan Moore shares the research on how exploring our family history can deepen self-understanding, strengthen our sense of connection, and give us a greater sense of meaning. How To Do This Practice: Choose an Ancestor: Think of a parent, grandparent, or someone from generations past. Set Aside Five Minutes: Find a quiet place and begin writing freely about this person. Imagine Their Life: Write about what they looked like, where they lived, and what their daily life might have been like. Get Curious: Imagine their relationships, challenges, joys, and experiences beyond what you already know. Imagine Their Advice: Write about what they might say to you today, including any wisdom, encouragement, or guidance. Reflect on Your Life: Consider what you discovered and how their story might shape the way you see yourself and your future. Scroll down for a transcription of this episode. Today’s Guests: MI’JAN CELIE THO-BIAZ is an artist, documentarian and oral historian. https://www.mijancelie.com/ SUSAN MOORE is a psychology professor at the Swinburne University of Technology. Related Science of Happiness episodes: What If Thinking About Death Could Make Us Feel More Alive?: https://tinyurl.com/292whwh4 How Rituals Keep Us Connected: https://tinyurl.com/4unkssnd Who’s Always There For You: https://tinyurl.com/2p9p934w Related Happiness Breaks: A Meditation on Love and Interconnectedness: https://tinyurl.com/3jsjvxtv A Guided Meditation on Embodied Love: https://tinyurl.com/5brfa93x A Meditation to Connect With Your Roots: https://tinyurl.com/bd6cmeym Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu 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 Transcription: https://tinyurl.com/2kj6ywu3
20h ago · Bonus

You Might Also Like: The Tamsen Show

Introducing Why Women Carry Everything (And How to Finally Put It Down) with Eve Rodsky from The Tamsen Show. Follow the show: The Tamsen Show Women are often taught to treat everyone else’s time as protected and their own as endlessly available. Over time, that can affect their careers, relationships, confidence, and sense of identity. New York Times bestselling author Eve Rodsky joins Tamsen to explain Fair Play, a system that makes invisible work visible and gives one person complete ownership of each responsibility, from noticing that it needs to happen through planning and execution. Eve shares the “blueberries breakdown” that led her to create it, why “Just tell me what to do” still leaves women managing the work, and how boundaries, systems, and communication can change the way a family runs. If you are the person who remembers every appointment, manages an aging parent’s care, or follows up when no one else does, this episode offers a practical way to stop carrying everyone else’s responsibilities in your head and start treating your own time as equally valuable. They get into: - How Fair Play applies beyond marriage and motherhood - How to tell whether the problem requires a boundary, a system, or a conversation - When guilt is really a response to someone else’s discomfort - Why fairness does not always mean a 50-50 split - What it takes to build an identity beyond being needed For everything mentioned in this episode, click this link If you liked this episode, you'll love Israa Nasir: Why You Always Feel Behind (And How to Break Free) If you want a say on our upcoming guests, fill out ⁠this form Stay connected with Tamsen: ⁠⁠⁠⁠Get ⁠Tamsen's newsletter⁠⁠⁠⁠ filled with free tools⁠ to living better, feeling stronger, and knowing you’re never alone Get Tamsen’s NYT instant bestselling book, ⁠⁠⁠⁠How To Menopause⁠⁠⁠⁠ ⁠⁠⁠⁠Free Resources⁠⁠⁠⁠ from Tamsen Watch all the episodes on ⁠⁠⁠⁠YouTube⁠⁠⁠⁠ Follow Tamsen on ⁠⁠⁠⁠Instagram⁠⁠⁠⁠ The Tamsen Show on ⁠⁠⁠⁠Instagram⁠⁠⁠⁠ Follow Tamsen on ⁠⁠⁠⁠TikTok⁠⁠⁠⁠ Follow Eve on Instagram Get Eve's book, Fair Play: A Game-Changing Solution for When You Have Too Much to Do (and More Life to Live) Sponsors: Your symptoms have answers. Visit tr.ee/tts-midi right now to book your first visit today. Insurance coverage varies. Check with your plan for coverage. Learn more about your ad choices, click here Medical Disclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional regarding any medical concerns or treatment options. The views expressed by guests are their own and do not necessarily reflect those of The Tamsen Show. Learn more about your ad choices. Visit podcastchoices.com/adchoices DISCLAIMER: Please note, this is an independent podcast episode not affiliated with, endorsed by, or produced in conjunction with the host podcast feed or any of its media entities. The views and opinions expressed in this episode are solely those of the creators and guests. For any concerns, please reach out to team@podroll.fm.
Oct 29

Happiness Break: A Meditation to Help You Sit with Grief

This guided meditation with end-of-life doula Andrea Sexton-Dumas offers a gentle way to make space for grief by imagining sharing your heartache with a plant, releasing it into the soil, and nurturing the earth that holds it. How To Do This Practice: Take a few deep breaths: Find a comfortable position, gently lower your gaze or close your eyes, and breathe slowly as you settle into the present moment. Imagine a plant friend: Picture a plant in your mind, noticing its leaves, flowers, scent, and texture. Ask whether it is willing to share in your heartache today. Connect with the earth: Imagine holding a handful of soil. Notice its color, texture, and moisture, and observe any feelings that arise without judgment. Share your grief: Imagine digging a small hole in the soil and sharing who or what you're grieving. Speak aloud or silently, expressing whatever you need to have witnessed. Let the earth hold your grief: Imagine the soil receiving your heartache with care. When you're ready, gently refill the hole, smooth the earth, and sprinkle fresh water over the spot as an act of nurturing. Express gratitude and return to the present: Take a deep breath and offer a quiet thank-you to the plant and earth for holding your grief. When you're ready, gently open your eyes. Scroll down for a transcription of this episode. Today’s Guide: ANDREA SEXTON-DUMAS is a death and grief doula based in Oakland, California. https://www.andreasextondumas.com/ Related Happiness Break Episodes: A Meditation on Love and Interconnectedness: https://tinyurl.com/3jsjvxtv A Guided Meditation on Embodied Love: https://tinyurl.com/5brfa93x A Meditation to Connect With Your Roots: https://tinyurl.com/bd6cmeym Related Science of Happiness Episodes: What If Thinking About Death Could Make Us Feel More Alive?: https://tinyurl.com/292whwh4 How Rituals Keep Us Connected: https://tinyurl.com/4unkssnd How Thinking About Your Ancestors Can Help You Thrive: https://tinyurl.com/3wzx44ux We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu 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/3bxsvs5a
Oct 22

What If Thinking About Death Could Make Us Feel More Alive?

Explore how thinking about death can teach us to live more fully, find meaning, and appreciate the people we love. Summary: We often avoid thinking about death, but research suggests that facing our mortality can help us live more fully and focus on what matters most. On this episode of The Science of Happiness, death doula Andrea Sexton-Dumas shares how her experiences with loss have shaped her understanding of grief, connection, and finding hope in unexpected places. Then, psychologist Philip Cozzolino explains how reflecting on our limited time can help us live more authentically, strengthen our relationships, and find greater meaning in everyday life. How To Do This Practice: Take a few deep breaths: Find a comfortable position, gently lower your gaze or close your eyes, and breathe slowly as you settle into the present moment. Imagine a plant friend: Picture a plant in your mind, noticing its leaves, flowers, scent, and texture. Ask whether it is willing to share in your heartache today. Connect with the earth: Imagine holding a handful of soil. Notice its color, texture, and moisture, and observe any feelings that arise without judgment. Share your grief: Imagine digging a small hole in the soil and sharing who or what you're grieving. Speak aloud or silently, expressing whatever you need to have witnessed. Let the earth hold your grief: Imagine the soil receiving your heartache with care. When you're ready, gently refill the hole, smooth the earth, and sprinkle fresh water over the spot as an act of nurturing. Express gratitude and return to the present: Take a deep breath and offer a quiet thank-you to the plant and earth for holding your grief. When you're ready, gently open your eyes. Scroll down for a transcription of this episode. Today’s Guests: ANDREA SEXTON-DUMAS is a death and grief doula based in Oakland, California. https://www.andreasextondumas.com/ DR. PHILIP COZZOLINO is a psychologist and associate professor at University of Virginia School of Medicine. https://www.researchgate.net/profile/Philip-Cozzolino Related Science of Happiness episodes: How Rituals Keep Us Connected: https://tinyurl.com/4unkssnd Who’s Always There For You: https://tinyurl.com/2p9p934w How Thinking About Your Ancestors Can Help You Thrive: https://tinyurl.com/3wzx44ux Related Happiness Breaks: A Meditation on Love and Interconnectedness: https://tinyurl.com/3jsjvxtv A Guided Meditation on Embodied Love: https://tinyurl.com/5brfa93x A Meditation to Connect With Your Roots: https://tinyurl.com/bd6cmeym Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu 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 Transcription: https://tinyurl.com/36cxaa8u
Oct 15

Happiness Break: A Breathing Technique to Help You Relax

Dr. David Spiegel leads us in a practice of cyclic sighing, a simple breathing technique that uses slow, extended exhales to calm your nervous system, ease stress and anxiety, and help you feel more relaxed. How To Do This Practice: 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. The Science of Happiness, is a Top 5 finalist in the Signal Awards for a series about how cities can inspire awe. We’d love your vote! Vote for The Science of Happiness here. Email us at happinesspod@berkeley.edu with a screenshot of your vote for a chance to win a signed copy of host Dacher Keltner’s book, Awe: The New Science of Everyday Wonder and How It Can Transform Your Life. Today’s Guide: 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. Spiegel’s cyclic sighing study here: https://pubmed.ncbi.nlm.nih.go... Related Happiness Break Episodes: A Mindful Breath Meditation: https://tinyurl.com/5b454xu9 A Humming Technique To Calm Your Nerves: https://tinyurl.com/tyhwkwe2 Related Science of Happiness Episodes: The Science of Humming: https://tinyurl.com/yvedc8z3 How To Breathe Away Anxiety: https://tinyurl.com/3taj9ybe We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu 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/fmk63bjw
Oct 8

How to Breathe Away Anxiety

Explore how cyclic sighing, a simple controlled breathing technique, can help reduce anxiety, promote relaxation, and bring greater calm to everyday stressful moments. Summary: In this episode of The Science of Happiness, professional surfer and chemistry professor Sarah Gerhardt shares how she uses cyclic sighing to manage anxiety and stress in everyday situations. Then Stanford psychologist David Spiegel explains the science behind the technique and how five minutes of daily practice can improve mood and lower respiratory rate. Together, they explore how controlled breathing can help us shift our body’s response to stress and feel calmer in moments of overwhelm. How To Do This Practice: 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. Scroll down for a transcription of this episode. The Science of Happiness is a Top 5 finalist in the Signal Awards for our series on how cities can inspire awe, and we’d love your vote! Find the voting link here or on our Instagram page, @scienceofhappinesspod. Then email happinesspod@berkeley.edu with a screenshot of your vote for a chance to win a signed copy of host Dacher Keltner’s book, Awe: The New Science of Everyday Wonder and How It Can Transform Your Life. Today’s Guests: SARAH GERHARDT is a pro-surfer and chemistry professor based out of Santa Cruz, California 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. Message us or leave a comment on Instagram @scienceofhappinesspod. E-mail us at happinesspod@berkeley.edu 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 Transcription: https://tinyurl.com/3u69tefe
Oct 1

Happiness Break: A Practice In Appreciating Your Friends

Take a moment to appreciate the friends who know you, support you, and make your life richer with their presence, with author Alex Elle. How To Do This Practice: Take a few deep breaths: Inhale through your nose and exhale slowly, relaxing your shoulders and jaw. Bring a friend to mind: Think of someone who has become an important part of your life. Remember how they’ve known you: Reflect on the stories, experiences, and versions of yourself that this person has witnessed. Notice the ordinary moments: Bring to mind a laugh, conversation, meal, road trip, or small gesture that captures your friendship. Feel your gratitude: Let yourself appreciate what it means to be seen, remembered, supported, and accepted by a friend. Consider how you can show you care: Think of one small way you can tend to the friendship, whether by reaching out, checking in, or simply telling them you appreciate them. Scroll down for a transcription of this episode. The Science of Happiness is a Top 5 finalist in the Signal Awards for our series on how cities can inspire awe, and we’d love your vote! Find the voting link here or on our Instagram page, @scienceofhappinesspod. Then email happinesspod@berkeley.edu with a screenshot of your vote for a chance to win a signed copy of host Dacher Keltner’s book, Awe: The New Science of Everyday Wonder and How It Can Transform Your Life. Today’s Guide: ALEX ELLE is a breathwork coach, author and restorative writing teacher. www.alexelle.com/about Related Happiness Break episodes: A Meditation on Original Love and Interconnectedness:https://tinyurl.com/mu2uzs2c Our Deep Interconnectedness: https://tinyurl.com/y2epxyxn Making Space for You, with Alex Elle: https://tinyurl.com/45arsb76 Related Science of Happiness episodes: Why Compassion Requires Vulnerability: https://tinyurl.com/mrxsad33 When It's Hard To Connect, Try Being Curious: https://tinyurl.com/mr32nwtv The Contagious Power of Compassion: https://tinyurl.com/y6bpvbv5 We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu 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/mvhnrk5b
Sep 24

How Smell Shapes Memory

Discover how our sense of smell can transport us back to meaningful memories, shape our emotions, and influence the brain systems involved in memory and mood. Summary: Smell is one of our most powerful and underappreciated senses, with a unique ability to evoke memories and emotions. On this episode of The Science of Happiness, we look at the science behind smell’s close relationship with memory, emotion, and our environment and we explore how paying attention to the scents around us can bring us back into our bodies and help us feel more connected to the present moment. How To Do This Practice: Step outside: Spend 10–15 minutes somewhere you can notice natural scents, such as a park, garden, or neighborhood. Breathe through your nose: Take a few slow breaths in through your nose and notice the scents carried in the air. Pay attention: Notice what catches your attention; don’t be concerned with trying to identify smells Follow your curiosity: Move toward different plants, trees, flowers, or other natural elements and see how their scents change. Notice what comes up: Pay attention to any memories, emotions, or sense of place that a particular scent evokes. Stay present: Take a moment to appreciate the experience and notice how you feel after giving your sense of smell your full attention. Scroll down for a transcription of this episode. The Science of Happiness is a Top 5 finalist in the Signal Awards for our series on how cities can inspire awe, and we’d love your vote! Find the voting link here or on our Instagram page, @scienceofhappinesspod. Then email happinesspod@berkeley.edu with a screenshot of your vote for a chance to win a signed copy of host Dacher Keltner’s book, Awe: The New Science of Everyday Wonder and How It Can Transform Your Life. Today’s Guests: SAMIN NOSRAT is a chef, TV Host, and best selling author of the book "Salt, Fat, Acid, Heat." ciaosamin.com LUCIA JACOBS is a Professor Emerita of Psychology at UC Berkeley. psychology.berkeley.edu/people/lucia-f-jacobs Related Science of Happiness episodes: What Humans Can Learn From Trees: https://tinyurl.com/48te84ps Are You Remembering the Good Times: https://tinyurl.com/ysbwrnr4 Related Happiness Break episodes: How to Be in Harmony in Nature—Wherever You Are, With Yuria Celidwen: https://tinyurl.com/5n6pfsn2 How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm Message us or leave a comment on Instagram @scienceofhappinesspod. E-mail us at happinesspod@berkeley.edu 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 Transcription: https://tinyurl.com/368p4u5v

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Trailer

The Science of Happiness Trailer

What does it take to live a happier life? Learn research-tested strategies that you can put into practice today. Hosted by award-winning psychologist Dacher Keltner. Co-produced by PRX and UC Berkeley’s Greater Good Science Center. Link to Episode Transcript: https://tinyurl.com/3u5jfpfy

Dacher Keltner

Host
Andrea Sexton-Dumas

Guest
Philip Cozzolino

Guest
David Spiegel

Guest
Sarah Gerhardt

Guest
Samin Nosrat

Guest
Lucia Jacobs

Guest
Crystal Lewis

Guest
Dr. Majid Fotuhi

Guest
Anushka Fernandopulle

Guest

4.5

out of 5

1,880 Ratings

Good concept yet too many ads

Apr 2

Legal Beagle 8

I wish that this podcast limited on its time ratio of ads to content. Beautiful cover art and occasionally enriching information/storytelling.
Keeps Us Grounded

Jan 2

Ummah1234

What an amazing podcast! I am enriched by the topics discussed. It gives me actionable ways to be and do better.
Comforting

Jan 1

shakti shiny

Such sweet necessary episodes to bringing kindness into your everyday life
Thoughtful Show, But Undercut by TDS

07/08/2025

ThinkDifferent01

The show is insightful and delivers some genuinely poignant life lessons. However, it could do even Greater Good if Dacher refrained from inserting partisan political commentary into nearly every episode.