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.

  1. 2d ago

    The Science of Kindness and Connection

    Psychologist and meditation teacher Tara Brach explores how practicing kindness and compassion can strengthen our relationships, ease loneliness, and help us feel more connected to others. Summary: Kindness can do more than brighten someone's day; it can help us feel happier, less lonely, and more connected to the people around us. On this episode of The Science of Happiness, psychologist and meditation teacher Tara Brach explores the science of kindness, self-compassion, and how we can keep our hearts open during difficult times. She also shares her RAIN practice, a four-step approach to meeting challenging emotions with greater awareness and care. How To Practice RAIN: Recognize: Notice what you're feeling. Name the emotion or experience that's present, whether it's anger, fear, sadness, or something else. Allow: Let the feeling be there without trying to push it away or change it. Remind yourself, “This belongs.” Investigate: Get curious about what's underneath the emotion. Ask yourself, “What am I really feeling?” or “What am I unwilling to feel?” Nurture: Offer yourself kindness and compassion. Acknowledge the vulnerability beneath the emotion and give yourself the care you need. Reconnect: Remember that you're not alone in what you're experiencing. Bring to mind others who care and recognize your connection to a larger community. Return with Compassion: Carry that sense of care into your next interaction. Consider how you can respond to yourself and others with greater understanding rather than blame or judgment. Scroll down for a transcription of this episode. Today’s Guest: TARA BRACH is a psychologist and leading voice in contemporary meditative practices and the author of numerous popular books on contemplative practice. https://www.tarabrach.com/ Related Science of Happiness Episodes:  What to Do When You Don’t Like the Way You Feel: https://tinyurl.com/5h7e8nxk Talk To A Stranger—It’s Good For You: https://tinyurl.com/39stmw5z The Contagious Power of Compassion: https://tinyurl.com/y6bpvbv5 Related Happiness Breaks: Radical Acceptance, With Tara Brach: https://tinyurl.com/4anup2a7 A Meditation on Original Love and Interconnectedness:https://tinyurl.com/mu2uzs2c A Meditation on Pilina: Our Deep Interconnectedness, With Jo Qina'au: https://tinyurl.com/y2epxyxn 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/bds2v3vy

    The Science of Kindness and Connection

  2. 2d ago ·  Bonus

    You Might Also Like: Possible with Reid Hoffman

    Introducing OpenAI’s Chief Economist on AI, jobs, and the economy | Ronnie Chatterji from Possible with Reid Hoffman. Follow the show: Possible with Reid Hoffman OpenAI chief economist Ronnie Chatterji joins Reid Hoffman and Aria Finger to unpack when AI will show up in the productivity statistics and what it means for jobs. Ronnie explains why the shift to AI agents is still early for most companies, why legal and HR teams may adopt fastest, and why he doubts AI will triple unemployment soon. They also discuss AI and entrepreneurship, the care economy, GDPval, and trade policy. For more info on the podcast and transcripts of all the episodes, visit https://www.possible.fm/podcast/ 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.

    You Might Also Like: Possible with Reid Hoffman

  3. 3d ago

    Happiness Break: A Practice in Saying Yes

    Discover how practicing acceptance can help you let go of fear, open your heart, and meet life's challenges with greater love and compassion. How To Do This Practice: Begin With Acceptance: Take a moment to acknowledge whatever is happening in your life right now, without trying to change, resist, or judge it. Repeat the Affirmation: Slowly read or repeat these words, allowing yourself to take in their meaning: I am thankful for the enduring capacity to love that has come to me from the sacred heart of the universe. May everything that happens to me today open my heart more and more. Reconnect With Love: Remember that your capacity to love endures, no matter what challenges you face or how others treat you. Practice Loving-Kindness: Consider how your thoughts, words, feelings, and actions can express kindness toward yourself, those close to you, and all beings. Look for Opportunities to Give Love: Think about how you can be a compassionate presence for someone who feels alone, lost, or overlooked. Carry Love Into Your Day: Let love guide how you meet whatever comes your way. Remember that accepting reality doesn't mean liking everything that happens, but choosing to meet it with an open heart rather than fear. Scroll down for a transcription of this episode. Today’s Happiness Break Guide: DAVID RICHO, PhD, is a writer and workshop leader. He has taught at a variety of places, including Esalen, Spirit Rock Buddhist Retreat Center, San Francisco Zen Center, and San Damiano Retreat Center. He is the author of numerous books translated into 30 languages. Dave’s most recent book is "Sweeter than Revenge," published by Shambhala last year. davericho.com More Happiness Breaks like this one: A Self-Compassion Meditation For Burnout: https://tinyurl.com/ye24rz4k A Loving-Kindness Practice for Yourself: https://tinyurl.com/335z5un5 Take a Break With Our Loving-Kindness Meditation: https://tinyurl.com/3vn9t4jv Related Science of Happiness episodes: Why Compassion Requires Vulnerability: https://tinyurl.com/mrxsad33 The Science of Letting Go: https://tinyurl.com/34u2fu48 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/42tksdam

    Happiness Break: A Practice in Saying Yes

  4. Nov 5

    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

    The Hidden Power of Knowing Where You Come From

  5. 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

    Happiness Break: A Meditation to Help You Sit with Grief

  6. 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

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

  7. 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

    Happiness Break: A Breathing Technique to Help You Relax

  8. 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

    How to Breathe Away Anxiety
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4.5
out of 5
1,880 Ratings

About

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.

Information

  • Creator
    PRX and Greater Good Science Center
  • Years Active
    2018 - 2026
  • Episodes
    362
  • Rating
    Clean
  • Copyright
    © Greater Good Science Center
  • Show Website
    The Science of Happiness

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