The Science of Happiness

PRX and Greater Good Science Center

4.5 (1.8K)
SOCIAL SCIENCES
UPDATED 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.

6 DAYS AGO

How To Practice Gratitude When You're Not Feeling Grateful (Encore)

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 we’re struggling to feel it? This week’s guest, author and podcast producer Stephanie Foo, finds herself missing her close-knit “chosen family” 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 hadn’t 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 Today’s 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/yx6pwdnf Ernst 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/2p9buvkd Tips for Keeping a Gratitude Journal: https://tinyurl.com/3jdbe52u Five Science-Backed Strategies for More Happiness: https://tinyurl.com/bd4ussjt Transcript: https://tinyurl.com/4r84778r

17 min
NOV 14

Happiness Break: How To Tune Into Water’s Restorative Power

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 water— a nearby river, ocean, or even the faucet at home. Focus on the sound of water. Whether it’s 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. Today’s 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 Yuria’s 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 Dacher How to Ground Yourself in Nature, With Yuria Celidwen Check 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) We’d love to hear how this practice goes for you! Let us know how you connect with water in your life. Email us at happinesspod@berkeley.edu 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

8 min
NOV 7

How Water Heals

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 “One Wisdom, One Health.” Tianren Culture is a next-generation social platform that acts as a catalyst to foster positive global values and lifestyles. Practice: This practice is all about connecting your five senses: taste, sight, sound, touch, and smell– all through water. Here are five steps that could help improve your daily routine. 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 water Smell: Take in the different smells of water bodies in nature. Today’s guests: TARANEH ARHAMSADR Based out of Oakland, Taraneh is a mother of two who’s 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 Taraneh’s 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/#about Science 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

25 min
OCT 31

Happiness Break: Sketching Serenity, With Chris Murchison

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 breaths Take 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. Don’t 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. Today’s 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 Chris’s GGSC profile: https://tinyurl.com/32htut6n Learn more about Chris’s art and other work: https://chrismurchison.com/about Follow Chris on Instagram: https://tinyurl.com/4auxk3ur Transcript: tinyurl.com/4cmucasc

8 min
OCT 24

How Rituals Help Us Process Grief

We explore Día de los Muertos—Day of the Dead—as a ritual that nurtures community, imbues loss with meaning, and helps us process grief while also connecting through shared joy. Summary: We investigate how Día 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 commercialization—like Mattel’s Day of the Dead Barbie—raises 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/2ph3can7 Guest: Mathew Sandoval, a.ka. "Dr. Muerte," an artist and Associate Professor at Arizona State University. He is a leading expert on Día de los Muertos. Learn more about Mathew: mathewsandoval.com Transcript: https://tinyurl.com/236sp5fj

27 min
OCT 17

Happiness Break: A Humming Technique To Calm Your Nerves, with Priyanka Gupta

Discover Humming Bee Breath (Bhramari Pranayama), a soothing breathing technique that uses gentle humming to promote relaxation and mental calm. It’s 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/yogawithpriyanka Related 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/4hhekjuh Related 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

4 min
OCT 10

The Science of Humming

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 it’s 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/25ft296x Guest: 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/2xnjk6ah Related Science of Happiness episodes: How Breathe Away Anxiety (Cyclic Sighing): https://tinyurl.com/4jyvkj4t How To Tune Out The Noise: https://tinyurl.com/4hhekjuh Related 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/mr9d22kr Transcript: Coming soon.

23 min
OCT 3

Happiness Break: A Breathing Technique To Help You Relax, with Dr. David Spiegel (Cyclic Sighing)

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. Spiegel’s 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/4hhekjuh Related Happiness Break episodes: A Mindful Breath Meditation, With Dacher Keltner: https://tinyurl.com/mr9d22kr Follow us on Instagram: @scienceofhappinesspod

9 min

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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

01/23/2018

•

2 min

Dacher Keltner

Host

4.5

out of 5

1,783 Ratings

My Go To For Science-based Life Enrichment

Sep 18

candy1108

I love this podcast. Listen to it every week and always learn something. Dacher Keltner is not only a respected expert, he exudes warmth and kindness. When looking for advice or new skills in my life I want research backed information. This podcast delivers that, and does so with great human connection, empathy and connection.
So much Help so much Healing So much Inspiration

Jul 26

Mary from Dallas

My go to source for a reset whenever I need one. Gentle, Generous confidence building, mind clearing, reminders that there is always more to explore and more to learn.
Stephanie Foo episode

Aug 24

Oddomission

Listened to the episode with Stephanie Foo since she has experience with CPTSD and how gratitude ties into it. Unfortunately it wasn’t super helpful, although I appreciate her mentioning that gratitude won’t cure CPTSD. However, I wish she gave examples of things she’d be grateful for in the early parts of the healing journey when things were difficult, not after life has settled down.
Spring

Jan 31

MsFlowerLady14

My hands were sweating for no reason all morning long no matter how I tried to tell my mind everything was ok . My anxiety just wanting to be on top. I found this podcast & after 8 minutes my hands were no longing sweating! Amazing !