The Science of Gratitude & How to Build a Gratitude Practice

About this video

Huberman discusses the science of gratitude and how to build an effective practice, arguing that data on cardiovascular health, relationships, mental health and performance show large positive effects, but that an effective practice does not resemble simply listing things one is grateful for. He highlights a Cell Reports study in which different subjects listening to the same story at different times and places showed heart rate patterns that mapped onto one another almost identically, showing narrative coordinating physiology. Huberman explains that research he reviews finds receiving gratitude, and especially hearing stories of other people receiving help, most powerfully activates gratitude circuitry involving the prefrontal cortex. He describes study participants watching powerful stories of genocide survivors who were helped, for example by a prisoner doctor who found medicine or an ally who gave glasses, and argues story, affiliation and resonance are essential. Huberman says he has changed his own protocol accordingly.

Key takeaways

• Huberman argues effective gratitude practice is not simply listing things you are grateful for.
• Huberman describes receiving gratitude as most powerfully activating gratitude circuitry.
• Huberman explains stories of others receiving help shift physiology and activate pro-social circuits.
• Huberman cites heart rates of separate listeners synchronising to the same story.
• Huberman says he revised his own gratitude protocol based on the scientific literature.

Episode details: published November 22, 2021 · 1.4M views · 1:25:57 long. Summary written by Self Growth Videos from the episode itself. The science and protocols described are Andrew Huberman’s, presented for education — not medical advice. Consult a qualified professional before changing your own health practices.

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