October 16, 2023 • 2hr 36min

Dr. Lisa Feldman Barrett: How to Understand Emotions

Huberman Lab

In this episode, Dr. Andrew Huberman interviews Dr. Lisa Feldman Barrett, a distinguished professor of psychology and expert on the science of emotions. Dr. Barrett explains her theory of constructed emotion, which proposes that emotions are not innate, universal states but are constructed by the brain based on past experiences. She discusses how the brain processes sensory information, creates affective feelings, and constructs emotions as predictions to guide action. The conversation covers a wide range of topics including facial expressions, emotional granularity, the relationship between the body and emotions, and practical ways to regulate emotional experiences.

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Key Takeaways

Emotions are not fixed states, but dynamic processes involving the brain and body. There is no single "emotion system" in the brain.
Facial expressions are not universal indicators of specific emotions. Their meaning depends heavily on context and culture.
The brain constructs emotions by sampling past experiences to predict and prepare actions in the present moment.
Affect refers to simple feelings of pleasantness/unpleasantness and arousal that arise from the brain's model of the body's state. Emotions elaborate on affect.
Expanding our emotional vocabulary and granularity allows for more nuanced experiences and adaptive responses.
Sleep, nutrition, exercise, and social connections are foundational for regulating affect and emotions.
We can shift our affect and emotions by changing our physical state or reframing our interpretation of bodily sensations.
Humans regulate each other's nervous systems through social interactions. Positive relationships provide "savings" to our body budget.

Introduction

In this episode, Dr. Andrew Huberman interviews Dr. Lisa Feldman Barrett, a distinguished professor of psychology and expert on the science of emotions. Dr. Barrett explains her theory of constructed emotion, which proposes that emotions are not innate, universal states but are constructed by the brain based on past experiences. She discusses how the brain processes sensory information, creates affective feelings, and constructs emotions as predictions to guide action. The conversation covers a wide range of topics including facial expressions, emotional granularity, the relationship between the body and emotions, and practical ways to regulate emotional experiences.

Topics Discussed

Redefining Emotions (6:09)

Dr. Barrett begins by challenging the traditional view of emotions as distinct, universal states with specific physiological and behavioral signatures. She explains:

There is no scientific consensus on how to define emotions
The components often associated with emotions (physiological changes, facial expressions, etc.) are not specific to emotions
Research has failed to find consistent, diagnostic patterns for different emotion categories

Instead, Dr. Barrett proposes viewing emotions as constructed experiences that emerge from more basic processes in the brain and body. As she states: "Emotions are recipes for action. When you go from feeling bad to feeling angry or sad, it's a recipe for action."

Facial Expressions and Emotions (11:00)

Dr. Barrett critiques the idea that there are universal facial expressions tied to specific emotions:

Facial movements are not the same as facial expressions - expressions involve interpretation of meaning
The brain interprets facial movements in context, not in isolation
Cultural differences exist in how facial movements are interpreted
Meta-analyses show low reliability and specificity between facial configurations and emotion categories

She emphasizes: "We don't read emotions in facial expressions. We make inferences about the emotional meaning of facial movements, and we do it in an ensemble of other signals, the context, if you will."

How the Brain Constructs Experience (56:29)

Dr. Barrett explains her theory of how the brain processes information and constructs our conscious experience:

The brain receives sensory signals from the body but doesn't know their causes
It must guess at the causes to plan appropriate actions
The brain constructs categories of past experiences similar to the present
These categories become predictions that initiate visceral and motor actions
Our conscious experience arises from these predictions and actions

As she summarizes: "Your experience of the world derives from those motor plans, those visceromotor, that is, the plans for the viscera, for the internal organs and the skeletal motor."

Affect and Body Budgets (2:08:36)

Dr. Barrett introduces the concept of affect and how it relates to the body's metabolic state:

Affect refers to simple feelings of pleasantness/unpleasantness and arousal
It arises from the brain's model of the body's metabolic state
She uses the metaphor of a "body budget" to explain how the brain regulates resources
Affect provides a "quick and dirty summary" of the body budget's state

She explains: "You can think about affect as a quick and dirty summary of the state of your body budget. If things are going reasonably well, then you'll feel okay. You might even feel pleasant. If you're running a deficit in your body budget, then you're going to feel fatigued or distressed."

Emotional Granularity (1:14:45)

Dr. Barrett discusses the concept of emotional granularity and its importance:

Emotional granularity refers to the precision of emotional categories constructed by the brain
Higher granularity allows for more nuanced emotional experiences
We can increase granularity by learning new emotion concepts and words
Greater granularity provides more options for action and regulation

She notes: "Part of being emotionally intelligent is knowing when not to construct an emotion."

Regulating Emotions and Affect (1:42:44)

Dr. Barrett provides insights on how to regulate emotions and affect:

Changing the physical state of the body can shift affect (e.g. exercise, sleep)
Reframing the meaning of physical sensations can change emotional experiences
Expanding emotional vocabulary allows for more nuanced categorization
Sometimes it's beneficial not to construct an emotion from affect

She emphasizes the importance of flexibility: "Sometimes it is useful to use your words, and sometimes it is useful to go for a run. It just depends on what your goal is."

Social Regulation of Nervous Systems (2:27:40)

Dr. Barrett discusses how social relationships impact our nervous systems:

Humans regulate each other's nervous systems through social interactions
Positive relationships provide "savings" to our body budget
Negative relationships can be "taxes" on our resources
Trust and kindness have measurable physiological benefits

She states: "The best thing for a human nervous system is another human. The worst thing for a human nervous system is also another human."

Conclusion

This wide-ranging conversation provides a new framework for understanding emotions as constructed experiences rather than innate, universal states. Dr. Barrett's theory emphasizes the brain's predictive nature and how it samples past experiences to guide action in the present. This view has important implications for how we interpret our own and others' emotional experiences.

The discussion highlights the importance of expanding our emotional vocabulary and granularity to allow for more nuanced experiences and adaptive responses. It also underscores the deep connection between the body and emotions, showing how regulating our physical state through sleep, nutrition, and exercise provides a foundation for emotional well-being.

Ultimately, Dr. Barrett's work encourages a more flexible approach to emotions - recognizing their constructed nature while also appreciating their importance in guiding our actions and social connections. By understanding the processes underlying our emotional experiences, we can become more adept at regulating our affect and constructing emotions that serve us well.