November 22, 2021 • 1hr 22min

The Science of Gratitude & How to Build a Gratitude Practice

Huberman Lab

In this episode, Dr. Andrew Huberman discusses the science of gratitude and how to build an effective gratitude practice. He explains that while gratitude practices are often recommended, many common approaches like gratitude lists are not actually very effective based on the scientific research. Instead, Huberman outlines the key elements that make gratitude practices potent for changing brain circuitry and physiology in beneficial ways. The episode covers the neuroscience and physiology behind gratitude, examining how it activates prosocial circuits in the brain, reduces activity in fear/anxiety networks, and can even impact inflammatory markers in the body. Huberman synthesizes findings from multiple scientific studies to outline an evidence-based protocol for an effective gratitude practice that can be done in just a few minutes a few times per week.

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Key Takeaways

Effective gratitude practices can have major positive impacts on mental and physical health, including cardiovascular health, relationships, cognitive performance, and more.
The most potent form of gratitude practice is receiving gratitude, not just expressing it. Listening to or recalling stories of receiving genuine thanks is more effective than listing things you're grateful for.
Gratitude practices activate prosocial neural circuits in the brain, particularly in the prefrontal cortex, which can reduce activity in fear/anxiety circuits.
Regular gratitude practices can lead to long-lasting changes in brain connectivity, reducing anxiety/fear circuits and enhancing motivation and positive emotion circuits.
Even brief 1-5 minute gratitude practices done 3 times per week can produce significant benefits if done consistently using an effective protocol.
Gratitude practices can reduce inflammatory markers like TNF-alpha and IL-6 in the body, potentially providing physical health benefits.
The most effective gratitude practices are grounded in narrative/story and involve genuinely receiving or observing others receive thanks.

Introduction

In this episode, Dr. Andrew Huberman discusses the science of gratitude and how to build an effective gratitude practice. He explains that while gratitude practices are often recommended, many common approaches like gratitude lists are not actually very effective based on the scientific research. Instead, Huberman outlines the key elements that make gratitude practices potent for changing brain circuitry and physiology in beneficial ways.

The episode covers the neuroscience and physiology behind gratitude, examining how it activates prosocial circuits in the brain, reduces activity in fear/anxiety networks, and can even impact inflammatory markers in the body. Huberman synthesizes findings from multiple scientific studies to outline an evidence-based protocol for an effective gratitude practice that can be done in just a few minutes a few times per week.

Topics Discussed

Benefits of Effective Gratitude Practices (9:11)

Huberman outlines the wide-ranging benefits that have been demonstrated from regular, effective gratitude practices:

Improved subjective well-being, happiness, and sense of meaning
Increased resilience to past and future trauma
Enhanced social relationships across various domains (work, family, romantic, etc.)
Positive impacts on cardiovascular health
Improved cognitive and physical performance

He emphasizes that these are not small effects, but rather substantial positive impacts across mental and physical health domains. Huberman notes that effective gratitude practices can be as potent as some pharmacological interventions or intense exercise protocols in terms of their impacts.

Prosocial vs. Defensive Neural Circuits (12:20)

Huberman explains that there are distinct neural circuits in the brain for prosocial behaviors/thoughts and defensive behaviors/thoughts:

Prosocial circuits are associated with approach behaviors, bringing us closer to positive experiences and enhancing our perception of details.
Defensive circuits are associated with avoidance, fear, and protective behaviors.
These circuits operate in a kind of seesaw relationship - when prosocial circuits are more active, defensive circuits are suppressed and vice versa.

Gratitude practices work by activating and strengthening the prosocial circuits, which in turn reduces activity in the defensive/fear circuits. Over time, this can shift the balance to make prosocial circuits more dominant.

Neurochemistry of Gratitude (21:22)

The key neurochemical associated with gratitude and prosocial behaviors is serotonin. Huberman explains:

Serotonin is released from neurons in the brainstem raphe nuclei
It increases activity in neural circuits that promote approach and affiliation behaviors
The anterior cingulate cortex and medial prefrontal cortex are key brain areas activated by serotonin during gratitude experiences

The medial prefrontal cortex is particularly important as it sets the context for experiences, allowing us to frame things in ways that can produce positive health effects.

Ineffective vs. Effective Gratitude Practices (30:10)

Huberman explains that common gratitude practices like listing things you're grateful for are not very effective at changing neural circuitry. More effective practices involve:

Receiving gratitude rather than just expressing it
Using narrative/story as a foundation
Recalling or listening to stories of genuinely receiving thanks
Observing others receive sincere gratitude

He cites studies showing that receiving gratitude activates prosocial circuits more strongly than expressing it. Using narrative engages story-processing circuits in the brain that enhance the impact.

Key Elements of Effective Gratitude Practices (34:55)

Based on the research, Huberman outlines the key components that make gratitude practices most effective:

Grounded in a specific narrative/story of receiving genuine thanks
Can be your own experience or observing someone else's
Story should involve sincere, wholehearted expression of gratitude
Use brief bullet points to recall key elements of the story
Spend 1-5 minutes really feeling into the experience of gratitude
Repeat practice 3 times per week

He emphasizes that the practice can be very brief (even just 1 minute) but should be done consistently over time for maximum benefit.

Theory of Mind and Empathy (42:30)

Huberman discusses how effective gratitude practices engage "theory of mind" - our ability to understand and relate to others' mental states:

Gratitude activates brain regions involved in empathy and understanding others' emotions
The anterior cingulate cortex (ACC) is particularly important for empathy and theory of mind
Regular gratitude practices can enhance activity in the ACC and improve empathy/theory of mind abilities

Physiological Effects of Gratitude Practices (52:28)

Huberman describes studies showing concrete physiological changes from gratitude practices:

Listening to gratitude narratives can synchronize heart rate patterns between individuals
Gratitude practices shift breathing and heart rate variability
Regular practices reduce inflammatory markers like TNF-alpha and IL-6
Decrease activity in the amygdala (fear center of the brain)

These physiological changes likely underlie many of the mental and physical health benefits of gratitude practices.

Importance of Genuine Gratitude (56:15)

Huberman emphasizes that gratitude must be genuine to activate the relevant neural circuits:

You can't simply lie to yourself about being grateful for negative experiences
The intention behind expressions of gratitude matters - reluctant thanks is less effective
Our brains and bodies can distinguish between sincere and insincere gratitude

Long-Term Effects on Brain Circuitry (59:55)

Regular gratitude practices can lead to lasting changes in brain connectivity:

Reduce activity in fear/anxiety circuits
Enhance circuits for positive emotions and motivation
Improve functional connectivity between emotion and motivation-related brain regions
These changes can persist even when not actively practicing gratitude

Practical Protocol for Gratitude Practice (1:03:00)

Huberman outlines a simple evidence-based protocol:

Choose a meaningful story of receiving genuine gratitude
Write down 3-4 bullet points to recall key elements
Spend 1-5 minutes recalling and feeling into the experience
Repeat 3 times per week
Can be done any time of day

Potential Role of Serotonin-Enhancing Compounds (1:10:56)

Huberman discusses how serotonin-boosting supplements could potentially enhance gratitude practices:

Compounds like 5-HTP or tryptophan increase serotonin
Kanna (Sceletium tortuosum) may boost serotonin and enhance prosocial states
Could theoretically amplify effects of gratitude practice, but more research needed

He cautions that supplements should only be used under medical supervision and are not necessary for effective gratitude practices.

Conclusion

Huberman concludes by emphasizing that gratitude practices, when done effectively, are a powerful tool for shifting brain circuitry and physiology in positive ways. The protocol he outlines based on the scientific literature is distinctly different from common approaches like gratitude lists. By grounding the practice in genuine narratives of receiving thanks and doing brief but consistent sessions, we can tap into the profound benefits gratitude can offer for mental and physical wellbeing. Huberman encourages listeners to try implementing this evidence-based gratitude protocol to experience the benefits for themselves.