The Science of Happiness

PRX and Greater Good Science Center

4.5 (1.9K)
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.

2D AGO

How to Keep Your Humanity

Discover what happens to our well-being when we respond to suffering with compassion, collective action, and why choosing to care can help us hold on to our shared humanity. Summary: In the face of widespread suffering, many of us struggle with how to respond without becoming overwhelmed or numb. Drawing on research and real-world experience, this episode of The Science of Happiness examines the psychological impact of bearing witness, acting in alignment with our values, and showing up for others—even when it’s hard. We look at how compassion, agency, and a sense of common humanity can both strengthen resilience and carry real emotional costs, and why people continue to act anyway. Take our 5-minute survey https://tinyurl.com/happyhappysurvey. Thank you for helping us make the podcast even better! How To Do This Practice: Pause and name what’s happening: Take a moment to notice what you’re feeling as you witness suffering or injustice—anger, grief, numbness, confusion. Naming the emotion helps calm the stress response and keeps you from shutting down or looking away. Reconnect with common humanity: Remind yourself: there are no “good people” and “bad people”—there are people. Clarify your values on paper: Write down one to three values that matter most to you right now (for example: compassion, integrity, dignity, justice). Studies show that writing values down lowers stress and makes it more likely you’ll act in alignment with them. Gently ask yourself: “What does a person like me—with these values—do in a situation like this?” Consider what access, safety, or influence you may have, and what constraints you face. Acting with integrity looks different for everyone, and this step helps you choose a response that is both values-aligned and realistic. Choose a safe, doable action: Action doesn’t have to be loud or risky. It might be writing, speaking up in a meeting, supporting someone directly, or adding your voice to a collective effort. Even small actions strengthen agency and social connection. Reflect and reconnect: After you act, check in with yourself. Notice any sense of alignment, relief, meaning, grief, or fear. Acting with integrity won’t erase pain, but it helps protect mental health and shapes who we become over time. Scroll down for a transcription of this episode. Today’s Guests: DR. FEROZE SIDHWA is a trauma, and critical care surgeon in California. He has also worked as a physician in Haiti, Ukraine and Palestine. Learn more about Dr. Feroze Sidhwa here: https://www.ferozesidhwa.org/ DR. AKIVA LEBOWITZ is a physician and critical care specialist. Learn more about Dr. Akiva Lebowitz here: https://akivaforbrookline.com/ DR. SUNITA SAH is a social scientist, author, and psychologist. Learn more about Dr. Sunita Sah here: https://www.sunitasah.com/ 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/48wz2vru

22 min
JAN 22

Happiness Break: Finding Calm in Uncertainty

Psychologist and stress expert Elissa Epel leads us in a gentle, science-backed practice to calm our nervous systems and meet uncertainty with greater ease and acceptance. We want to hear from you! Take our quick 5-minute survey to tell us what you love, what you want more of, and how we can make the show even more inspiring and useful. Everyone who completes the survey can enter a drawing to win a copy of The Science of Happiness Workbook: 10 Practices for a Meaningful Life. Click the survey link in the show notes wherever you’re listening, or go directly to: https://tinyurl.com/happyhappysurvey. Thank you for helping us make the podcast even better! How To Do This Practice: Settle in: Find a quiet, comfortable place to sit. Close your eyes or soften your gaze, and begin breathing in through your nose with long, slow exhales through pursed lips. Scan your body: Gently move your attention from the top of your head down to your toes, noticing areas of tension with a kind, curious awareness. Breathe into tension: Wherever you feel tightness, breathe into that area and soften it with each exhale, allowing your nervous system to relax just a little more. Notice uncertainty: Turn your attention to your thoughts and feelings. Ask yourself what feels uncertain right now, and name any emotions that arise without trying to change them. Ask yourself: What is on my mind right now? Am I thinking about the past, the future, or am I right here in the present?” What do I feel most uncertain about right now? What expectations might I be holding? Am I striving to control something? What feelings do I have right now? Release control: Notice where you may be holding expectations or trying to control the future, and gently practice letting go, reminding yourself that uncertainty is part of life. Rest in the present: Lean back, relax your shoulders, and focus on the safety and ease of this moment, repeating a phrase like “Things are exactly as they are right now.” Scroll down for a transcription of this episode. Today’s Happiness Break Guide: ELISSA EPEL, PH.D, is a Professor and Vice Chair in the Department of Psychiatry & Behavioral Sciences, at University of California, San Francisco. Learn more about Elissa Epel here: https://www.elissaepel.com/ Related Happiness Break episodes: Loving Kindness Meditation: https://tinyurl.com/2kr4fjz5 Embodying Resilience: https://tinyurl.com/46383mhx A Meditation for When You Feel Uneasy: https://tinyurl.com/4utrkyh5 Follow us on Instagram: @ScienceOfHappinessPod 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/2x4pe95j

7 min
JAN 15

How Qigong Can Calm Your Mind and Body

Studies show qigong can strengthen your body and mind, and reduce cortisol levels. We explore this Chinese meditative movement practice that dates back over 4,000 years. Summary: After a period of intense stress, loss, and physical disconnection, one guest turns to qigong—a gentle, meditative movement practice rooted in traditional Chinese medicine—to reconnect with their body and calm their nervous system. This episode of The Science of Happiness explores the growing scientific evidence behind qigong, revealing how mindful movement can support both physical health and psychological well-being. We want to hear from you! Take our 5-minute survey to enter a drawing to win a copy of The Science of Happiness Workbook: 10 Practices for a Meaningful Life. Tell us what you love, what you want more of, and how we can make the show even more inspiring and useful. Click the survey link in the show notes wherever you’re listening, or go directly to: https://tinyurl.com/happyhappysurvey. Thank you for helping us make the podcast even better! One Way To Do This Practice: Stand and settle: Stand with your feet hip-width apart, knees soft, arms relaxed by your sides. Take a moment to feel the ground beneath your feet and let your body arrive. Ground through your feet: Gently rock or sway in small circles, slowly shifting your weight to notice different parts of your feet making contact with the floor. Let your balance find its own rhythm. Breathe slowly and naturally: Inhale through your nose and exhale through your mouth, allowing your breath to deepen without forcing it. Imagine your breath moving through your whole body, not just your chest. Begin gentle, flowing movements: Move your arms and torso in smooth, continuous motions—circling, swaying, or softly lifting and lowering your hands. Keep your movements relaxed and fluid rather than stiff or controlled. Soften your body and attention: Release unnecessary tension in your jaw, shoulders, and hands. Place your attention on how the movements feel from head to toe, letting your mind stay with sensation rather than thoughts. Close with stillness: After 10–15 minutes, return to standing quietly. Notice any changes in your energy, mood, or sense of grounding before stepping back into your day. Scroll down for a transcription of this episode. Today’s Guests: ACE BORAL is an Oakland-based chef. PETER WAYNE is an Associate Professor of Medicine, and serves as the Director for the Osher Center for Integrative Medicine, jointly based at Harvard Medical School and Brigham and Women’s Hospital. Learn more about Peter’s work: https://tinyurl.com/342xndna Related The Science of Happiness episodes: Breathe Away Anxiety (Cyclic Sighing): https://tinyurl.com/3u7vsrr5 The Science of Synchronized Movement: https://tinyurl.com/n4bcrb5j 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/yyxnsfy9

22 min
JAN 8

Happiness Break: An Affirmation Practice for the New Year

This New Year, affirm the wonderful qualities you already possess with this meditative writing practice with Chris Murchison called "I Am." How To Do This Practice: Settle your body and breath: Find a comfortable seat. Close your eyes or soften your gaze. Take a few slow, deep breaths. Feeling your belly and lungs expand. Bringing your attention into the present moment. Notice what’s here: Briefly tune in to what’s moving through you right now: thoughts, emotions, sensations in your body, and the space around you. There’s nothing to change—just notice. Begin with “I am…”: Open your eyes and place your pen at the top of the page. Write the words “I am…” and complete the sentence with whatever feels true at this moment. Keep writing continuously for one minute: On each new line, write “I am…” again and complete it. Keep your pen moving for a full minute. Don’t edit, judge, or overthink. Just let the words come. Pause and reflect: Put your pen down. Read what you’ve written. Notice where you started, how your responses shifted, and where you ended. Look for patterns, themes, or surprises. Carry it forward: Take a few mindful breaths. Consider how this clearer sense of your present self might shape how you move into the next moment with more awareness and care. Scroll down for a transcription of this episode. Today’s Happiness Break Guide: CHRIS MURCHISON is an artist and meditation teacher. Check out Chris’s website: https://chrismurchison.com/ Follow Chris on Instagram: https://tinyurl.com/4nyjahj4 Related Happiness Break episodes: The Healing Power of Your Own Touch: https://tinyurl.com/y4ze59h8 A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4y How to Be Your Own Best Friend: https://tinyurl.com/y5kbecej Related Science of Happiness episodes: How to Stick to Your Resolutions in 2024: https://tinyurl.com/mub9z9z4 How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6 How To Show Up For Yourself: https://tinyurl.com/56ktb9xc Follow us on Instagram: @ScienceOfHappinessPod 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/2d595rz3

8 min
JAN 1

How Stories Shape Belonging

Learn how the stories we tell and hear shape our relationships, values, and sense of belonging. Summary: Storytelling is more than entertainment. It shapes how we think, feel, and relate to others. In this episode of The Science of Happiness, we dive into how immersive narratives calm stress, inspire reflection, and foster compassion across differences. We also explore how stories of resilience, joy, and tradition leave lasting impressions that influence our relationships and sense of self. How To Do This Practice: Choose a meaningful story: Bring to mind a personal memory, family tradition, or moment that carries emotion, care, or learning. Settle the body first: Take a few slow breaths and notice your posture, helping your nervous system feel steady and present. Recall sensory details: Gently remember what you saw, heard, smelled, or felt in the moment, letting the story come alive without forcing it. Notice what matters: As the story unfolds, pay attention to themes of connection, care, resilience, or joy that stand out to you. Reflect on its meaning: Ask yourself what this story has shaped in you—how it influences your values, relationships, or sense of belonging. Share or carry it forward: If it feels right, share the story with someone you trust, write it down, or hold it quietly as a reminder of connection and continuity. Scroll down for a transcription of this episode. Today’s Guests: SAFA SULEIMAN is an elementary school teacher and author of the new children’s book Hilwa’s Gifts. Learn more about Safa here: https://www.safasuleiman.com/ MELANIE GREEN is a social psychologist at the University at Buffalo who has published widely on narrative persuasion and the power of storytelling. See more on Melanie’s work here: https://tinyurl.com/e5fd8bu5 Related The Science of Happiness episodes: How Thinking About Your Ancestors Can Help You Thrive: https://tinyurl.com/4u6vzs2wAre You Following Your Inner Compass: https://tinyurl.com/y2bh8vvjHow To Show Up For Yourself: https://tinyurl.com/56ktb9xc Related Happiness Breaks: A Meditation on Love and Interconnectedness: https://tinyurl.com/ye6baxv3Our Deep Interconnectedness: https://tinyurl.com/jthxkpjdPause to Look at the Sky: https://tinyurl.com/4jttkbw3 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/2tkvdyr8

19 min
12/26/2025

Happiness Break: Una meditación para enraizar, con Diana Parra (español)

También tenemos esta meditación en Español. Transcription: https://tinyurl.com/4rjmambm

9 min
12/25/2025

Happiness Break: A Meditation to Inspire a Sense of Purpose

Take a few minutes to reflect on someone who inspires you, and how you can embody the values you admire in them. You can also listen to this episode in Spanish here: https://tinyurl.com/4rjmambm How To Do This Practice: Find a quiet moment and settle your body: Sit or stand somewhere you feel safe and comfortable. Take a few slow breaths and let your body soften, releasing the noise of the day. Bring to mind someone who embodies “moral beauty”: Think of a person whose kindness, courage, humility, or integrity has genuinely inspired you. Choose one specific moment when their character moved you. Visualize an act that inspired you: Recall exactly what the person did. Picture the scene, their actions, their choices. Notice why this moment stood out as meaningful or brave or good. Notice how your body responds: As you hold this image, tune into your body: warmth, openness, tenderness, or even tears. Allow yourself to feel the emotional impact of their moral beauty. Reflect on why this matters to you: Ask yourself: What does this moment reveal about the values that matter most to me? What purpose does it awaken? What did this person teach me about how I want to live? Choose one small aligned action for today: Identify one thing you can do—big or small—that expresses the value or purpose this person embodies. Carry that intention with you into the rest of your day. Scroll down for a transcription of this episode. Today’s Happiness Break Guide: DIANA PARRA is professor at Washington University in St. Louis, Missouri. She is also a registered mindfulness and yoga teacher who focuses on sharing these practices with the Latino immigrant community in St Louis. Learn more about Diana Parra’s work: https://tinyurl.com/4acc7nsv Related Happiness Break episodes: Loving Kindness Meditation: https://tinyurl.com/2kr4fjz5 How to Do Good for the Environment (And Yourself): https://tinyurl.com/5b26zwkx Related Science of Happiness episodes: Why We Should Seek Beauty: https://tinyurl.com/yn7ry59j We want to hear from you! Take our quick 5-minute survey to tell us what you love, what you want more of, and how we can make the show even more inspiring and useful. Everyone who completes the survey can enter a drawing to win a copy of The Science of Happiness Workbook: 10 Practices for a Meaningful Life. Click the survey link in the show notes wherever you’re listening, or go directly to: https://tinyurl.com/happyhappysurvey. Thank you for helping us make the podcast even better! Follow us on Instagram: @ScienceOfHappinessPod 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/4945b59w

8 min
12/18/2025

The Power of a Collective Pause

Explore how students are using simple mindful breathing practices to navigate stress, stay grounded, and support their classmates. Summary: Classrooms often are confronted with difficult topics that can leave students overwhelmed and anxious. In this episode of The Science of Happiness, we highlight how college student Evelyn Mata brought calm to herself and peers during an Immigration Studies class through simple collective breathing practices. How to Do Box Breathing: Sit comfortably: Find a quiet spot and focus on your breath, keeping a relaxed posture. Inhale (4 counts): Breathe in slowly through your nose, letting the air fill your belly and chest. Keep the pace steady, not strained for a count of four. Hold (4 counts): Pause gently at the top of the inhale. This isn’t a tense hold, just a moment of stillness to let the body register calm. Hold your breath for four slow counts. Exhale (4 counts): Release the breath through your nose or mouth in a smooth, even flow. Imagine tension leaving the body as the breath moves out for a count of four, emptying your lungs. Hold (4 counts): Let yourself rest briefly in the empty space before the next inhale. This completes the “box.” Repeat: Continue this cycle for several minutes, or for 3-4 rounds, until you feel calmer. Stop sooner if you feel lightheaded; return to natural breathing when you’re done. Scroll down for a transcription of this episode. Today’s Guests: EVELYN MATA is an undergraduate student at UC Berkeley, studying Psychology and Public Policy. DR. PABLO GONZALEZ is a professor in the Ethnic Studies department at UC Berkeley. Learn more about Pablo here: https://ethnicstudies.berkeley.edu/people/pablo-gonzalez Related The Science of Happiness episodes: Breathe Away Anxiety (Cyclic Sighing): https://tinyurl.com/3u7vsrr5 How To Tune Out The Noise: https://tinyurl.com/4hhekjuh What To Do When Stress Takes Over: https://tinyurl.com/mskvfmv4 Related Happiness Breaks: Make Uncertainty Part of the Process: https://tinyurl.com/234u5ds7 A Meditation for When You Feel Uneasy: https://tinyurl.com/4x27ut3p A Mindful Breath Meditation, With Dacher Keltner: https://tinyurl.com/mr9d22kr 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/4wz4vbc3

21 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
Henry Shukman

Guest

4.5

out of 5

1,851 Ratings

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.
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
Re: Questions to spark love & connection

02/28/2025

ClayPotYoga

This is my first listen. I loved the content. I did not like the soft background music during the second interview. It was extremely distracting. Please reconsider using background music.