September 18, 2023 • 1hr 41min

How to Use Music to Boost Motivation, Mood & Improve Learning

Huberman Lab

In this episode, Dr. Andrew Huberman explores the profound effects of music on the brain and body. He explains how music activates neural circuits related to emotion, motivation, memory, and movement. The discussion covers how different types of music can be leveraged to improve mood, process emotions, enhance learning, and boost performance. Huberman provides science-based recommendations for using music to shift emotional states, increase motivation, reduce anxiety, and promote neuroplasticity.

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Key Takeaways

Music activates nearly every part of the brain and can powerfully influence our emotions, motivation, and physiology
Listening to music for 10-30 minutes per day can improve heart rate variability and other health metrics
Fast music (140-150+ bpm) tends to increase happiness and motivation, while slow music (<60 bpm) tends to evoke sadness
Listening to 9+ minutes of "happy" music can shift mood to a more positive state
Listening to 13+ minutes of "sad" music can help process feelings of sadness
Silence or white/brown noise is generally best for cognitive tasks requiring focus, not music with lyrics
Learning to play an instrument, especially as a child, enhances brain connectivity and plasticity
Listening to novel forms of music for 30-60 minutes, 3+ times per week, can enhance neuroplasticity

Introduction

In this episode, Dr. Andrew Huberman explores the profound effects of music on the brain and body. He explains how music activates neural circuits related to emotion, motivation, memory, and movement. The discussion covers how different types of music can be leveraged to improve mood, process emotions, enhance learning, and boost performance. Huberman provides science-based recommendations for using music to shift emotional states, increase motivation, reduce anxiety, and promote neuroplasticity.

Topics Discussed

How Music Activates the Brain (0:00)

Huberman explains that music activates nearly every part of the brain, including:

Frontal cortex - involved in prediction and anticipation
Mesolimbic reward pathway - releases dopamine in response to novelty
Amygdala - processes emotion and arousal
Hippocampus - encodes memories
Basal ganglia and cerebellum - regulate movement

He notes that music can evoke powerful emotions and memories in ways that other sensory stimuli cannot. The brain essentially "plays along" with music, as neurons fire in sync with musical frequencies.

Music and Physiological Effects (19:19)

Listening to music for 10-30 minutes per day has been shown to improve various health metrics, including:

Increased heart rate variability
Reduced resting heart rate
Improved parasympathetic nervous system activation

Huberman explains that these effects are likely mediated through changes in breathing patterns induced by music. The relationship between breathing and heart rate (respiratory sinus arrhythmia) allows music to indirectly influence cardiovascular function.

Music and Motivation (44:22)

Fast music (140-150+ beats per minute) has been shown to increase motivation and predispose the body to movement. Huberman recommends listening to fast, upbeat music for 10-15 minutes before exercising or engaging in cognitive work to boost motivation.

He explains that music activates premotor circuits in the brain, creating an "inertia" or propensity for action. This effect occurs even if you're not actively moving or dancing to the music.

Music and Cognitive Performance (54:11)

Contrary to what many believe, research shows that silence is generally best for cognitive tasks requiring focus and learning. The next best option is instrumental music without lyrics. Music with lyrics, especially familiar songs, tends to impair cognitive performance.

Huberman recommends:

Working in silence or with white/brown noise for optimal focus
If using music, choose instrumental tracks without lyrics
Listening to upbeat music during breaks between work sessions can enhance subsequent focus

Music and Emotional Regulation (1:08:43)

Different types of music can powerfully influence our emotional states:

"Happy" music: 140-150+ bpm, major key, upbeat lyrics or nonsense lyrics
"Sad" music: <60 bpm, minor key

Research-based recommendations:

To increase happiness: Listen to fast, upbeat music for 9+ minutes
To process sadness: Listen to slow, somber music for 13+ minutes

Huberman notes that these effects occur regardless of lyrical content, as the tempo and musical structure are the key factors influencing emotion.

Music for Anxiety Reduction (1:27:30)

Huberman discusses research showing that listening to the song "Weightless" by Marconi Union for just 3 minutes reduced anxiety by up to 65% - comparable to the effects of benzodiazepine medication. He suggests keeping this song queued up as a tool for managing acute anxiety.

Music and Neuroplasticity (1:31:16)

Learning to play an instrument, especially before age 8, has been shown to enhance brain connectivity and facilitate neuroplasticity. Benefits include:

Up to 30% greater connectivity between brain hemispheres
Enhanced ability to learn other cognitive and physical skills
Improved mathematical abilities

For adults or those who don't play instruments, listening to novel forms of music for 30-60 minutes, 3+ times per week, can also enhance neuroplasticity and learning capacity.

Music and Movement (1:19:30)

Huberman explains the fascinating connection between music and facial expressions. Certain musical features tend to evoke specific facial muscle activations:

Happy music relaxes the brow and raises eyebrows
Sad music activates the corrugator muscles, furrowing the brow
Low, spaced-out bass tones create the familiar "bass face" expression

These connections likely evolved as fundamental components of emotional communication, predating spoken language.

Binaural Beats and Focus (50:49)

Huberman discusses the mixed evidence on binaural beats for enhancing focus:

Some studies show 40 Hz binaural beats can improve concentration
Other frequencies may impair cognitive performance
More research is needed to clarify the effects

He suggests experimenting with 40 Hz binaural beats, but notes that silence or white/brown noise are likely more effective for most people.

Music and Physical Performance (1:04:11)

The effects of music on physical performance are mixed in the research. Huberman suggests:

Experimenting to find what works best for you personally
Listening to upbeat music before and between sets/intervals may be most beneficial
Some people may prefer silence during intense physical exertion

Conclusion

Music has a profound ability to influence our brain, emotions, and physiology in ways that other sensory experiences cannot. By understanding the neuroscience of how music impacts us, we can leverage it as a powerful tool for shifting our mental states, enhancing motivation, processing emotions, and promoting neuroplasticity. Whether through listening to specific types of music, learning to play an instrument, or simply exploring novel musical genres, incorporating more music into our lives can have wide-ranging benefits for our cognitive function, emotional wellbeing, and overall health.