The Science of Happiness

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1. Happiness Break: A Breathing Technique to Help You Relax

   15 oktober 2026 · 9 min

   Afspelen
   Dr. David Spiegel leads us in a practice of cyclic sighing, a simple breathing technique that uses slow, extended exhales to calm your nervous system, ease stress and anxiety, and help you feel more relaxed. Lees meer

   How To Do This Practice:

   Prepare: Find a comfortable seated or standing position in a quiet environment. Relax your shoulders and jaw.

   First Inhale: Inhale slowly and deeply through your nose. Start with your abdomen, allowing it to expand (diaphragmatic breathing) as you fill your lungs about halfway. Hold this breath briefly.

   Second Inhale: Continue inhaling through your nose, now expanding your chest to completely fill your lungs. Hold this combined breath (abdomen and chest filled) for a moment.

   Exhale: Exhale slowly and completely through your mouth. Make sure the exhale is gentle and lasts about twice as long as the combined inhales.

   Repeat the Cycle: Repeat the inhale sequence for a total of 3 cycles (or as desired): Start with a diaphragmatic inhale through your nose, expanding your abdomen. Follow with a chest expansion inhale through your nose to fill your lungs completely. Hold briefly after each combined inhale. Exhale slowly and completely through your mouth, ensuring it's twice as long as the inhales.

   Reflect and Relax: After completing the cycles, take a moment to observe how your body feels. Notice any sensations of relaxation, reduced tension, or a calmer state of mind.

   The Science of Happiness, is a Top 5 finalist in the Signal Awards for a series about how cities can inspire awe. We’d love your vote! Vote for The Science of Happiness here. Email us at happinesspod@berkeley.edu with a screenshot of your vote for a chance to win a signed copy of host Dacher Keltner’s book, Awe: The New Science of Everyday Wonder and How It Can Transform Your Life.

   Today’s Guide:

   DR. DAVID SPIEGEL is Willson Professor and Associate Chair of Psychiatry & Behavioral Sciences at Stanford University School of Medicine. He is also the co-founder of the clin…

2. How to Breathe Away Anxiety

   8 oktober 2026 · 24 min

   Afspelen
   Explore how cyclic sighing, a simple controlled breathing technique, can help reduce anxiety, promote relaxation, and bring greater calm to everyday stressful moments. Lees meer

   Summary: In this episode of The Science of Happiness, professional surfer and chemistry professor Sarah Gerhardt shares how she uses cyclic sighing to manage anxiety and stress in everyday situations. Then Stanford psychologist David Spiegel explains the science behind the technique and how five minutes of daily practice can improve mood and lower respiratory rate. Together, they explore how controlled breathing can help us shift our body’s response to stress and feel calmer in moments of overwhelm.

   How To Do This Practice:

   Prepare: Find a comfortable seated or standing position in a quiet environment. Relax your shoulders and jaw.

   First Inhale: Inhale slowly and deeply through your nose. Start with your abdomen, allowing it to expand (diaphragmatic breathing) as you fill your lungs about halfway. Hold this breath briefly.

   Second Inhale: Continue inhaling through your nose, now expanding your chest to completely fill your lungs. Hold this combined breath (abdomen and chest filled) for a moment.

   Exhale: Exhale slowly and completely through your mouth. Make sure the exhale is gentle and lasts about twice as long as the combined inhales.

   Repeat the Cycle: Repeat the inhale sequence for a total of 3 cycles (or as desired). Start with a diaphragmatic inhale through your nose, expanding your abdomen. Follow with a chest expansion inhale through your nose to fill your lungs completely. Hold briefly after each combined inhale. Exhale slowly and completely through your mouth, ensuring it's twice as long as the inhales.

   Reflect and Relax: After completing the cycles, take a moment to observe how your body feels. Notice any sensations of relaxation, reduced tension, or a calmer state of mind.

   Scroll down for a transcription of this episode.

   The Science of Happiness is a Top 5 finalist in the Signal Aw…

3. Happiness Break: A Practice In Appreciating Your Friends

   1 oktober 2026 · 9 min

   Afspelen
   Take a moment to appreciate the friends who know you, support you, and make your life richer with their presence, with author Alex Elle. Lees meer

   How To Do This Practice:

   Take a few deep breaths: Inhale through your nose and exhale slowly, relaxing your shoulders and jaw.

   Bring a friend to mind: Think of someone who has become an important part of your life.

   Remember how they’ve known you: Reflect on the stories, experiences, and versions of yourself that this person has witnessed.

   Notice the ordinary moments: Bring to mind a laugh, conversation, meal, road trip, or small gesture that captures your friendship.

   Feel your gratitude: Let yourself appreciate what it means to be seen, remembered, supported, and accepted by a friend.

   Consider how you can show you care: Think of one small way you can tend to the friendship, whether by reaching out, checking in, or simply telling them you appreciate them.

   Scroll down for a transcription of this episode.

   The Science of Happiness is a Top 5 finalist in the Signal Awards for our series on how cities can inspire awe, and we’d love your vote! Find the voting link here or on our Instagram page, @scienceofhappinesspod.

   Then email happinesspod@berkeley.edu with a screenshot of your vote for a chance to win a signed copy of host Dacher Keltner’s book, Awe: The New Science of Everyday Wonder and How It Can Transform Your Life.

   Today’s Guide:

   ALEX ELLE is a breathwork coach, author and restorative writing teacher.

   www.alexelle.com/about

   Related Happiness Break episodes:

   A Meditation on Original Love and Interconnectedness:https://tinyurl.com/mu2uzs2c

   Our Deep Interconnectedness: https://tinyurl.com/y2epxyxn

   Making Space for You, with Alex Elle: https://tinyurl.com/45arsb76

   Related Science of Happiness episodes:

   Why Compassion Requires Vulnerability: https://tinyurl.com/mrxsad33

   When It's Hard To Connect, Try Being Curious: https://tinyurl.com/mr32nwtv

   The Contagious Power of Compassion: https://tinyurl.com/y6bpvbv5

   We’d …

4. How Smell Shapes Memory

   24 september 2026 · 26 min

   Afspelen
   Discover how our sense of smell can transport us back to meaningful memories, shape our emotions, and influence the brain systems involved in memory and mood. Lees meer

   Summary: Smell is one of our most powerful and underappreciated senses, with a unique ability to evoke memories and emotions. On this episode of The Science of Happiness, we look at the science behind smell’s close relationship with memory, emotion, and our environment and we explore how paying attention to the scents around us can bring us back into our bodies and help us feel more connected to the present moment.

   How To Do This Practice:

   Step outside: Spend 10–15 minutes somewhere you can notice natural scents, such as a park, garden, or neighborhood.

   Breathe through your nose: Take a few slow breaths in through your nose and notice the scents carried in the air.

   Pay attention: Notice what catches your attention; don’t be concerned with trying to identify smells

   Follow your curiosity: Move toward different plants, trees, flowers, or other natural elements and see how their scents change.

   Notice what comes up: Pay attention to any memories, emotions, or sense of place that a particular scent evokes.

   Stay present: Take a moment to appreciate the experience and notice how you feel after giving your sense of smell your full attention.

   Scroll down for a transcription of this episode.

   The Science of Happiness is a Top 5 finalist in the Signal Awards for our series on how cities can inspire awe, and we’d love your vote! Find the voting link here or on our Instagram page, @scienceofhappinesspod.

   Then email happinesspod@berkeley.edu with a screenshot of your vote for a chance to win a signed copy of host Dacher Keltner’s book, Awe: The New Science of Everyday Wonder and How It Can Transform Your Life.

   Today’s Guests:

   SAMIN NOSRAT is a chef, TV Host, and best selling author of the book "Salt, Fat, Acid, Heat."

   ciaosamin.com

   LUCIA JACOBS is a Professor Emerita of Psychology at UC Berkeley. psychology.be…

5. Happiness Break: A Meditation on the Uniqueness of Your Voice

   17 september 2026 · 8 min

   Afspelen
   In celebration of Latinx Heritage Month, embrace the beauty of your accent in this self-compassion meditation. Mindfulness and meditation teacher Criss Cuervo invites you to reflect on your history, heritage, and connection to your ancestors. Lees meer

   How To Do This Practice:

   Find a Comfortable Position: Sit in a relaxed yet alert posture, either on a cushion or chair. Gently lower your gaze or close your eyes if that feels comfortable.

   Focus on Your Breath: Take a deep breath in and slowly exhale. Allow yourself to transition from your daily activities into this moment of reflection.

   Acknowledge Your Accent: Bring awareness to the way you speak, recognizing that your voice carries your history, culture, and personal journey.

   Repeat Self-Compassion Phrases: Silently or aloud, repeat affirmations such as, “my accent makes me unique,” “my accent carries my story,” “my accent connects me to my ancestors.”

   Place a Hand on Your Heart: If it feels right, gently place a hand on your heart, offering yourself warmth and kindness as you continue to breathe deeply.

   Close with Gratitude: Take a final deep breath, sending appreciation to yourself, your ancestors, and the uniqueness of your voice before gently opening your eyes.

   Scroll down for a transcription of this episode.

   The Science of Happiness is a Top 5 finalist in the Signal Awards for our series on how cities can inspire awe, and we’d love your vote! Find the voting link here or on our Instagram page, @scienceofhappinesspod.

   Then email happinesspod@berkeley.edu with a screenshot of your vote for a chance to win a signed copy of host Dacher Keltner’s book, Awe: The New Science of Everyday Wonder and How It Can Transform Your Life.

   Today’s Happiness Break Guide:

   CRISS CUERVO is a mindfulness and meditation teacher, Bridging Differences Coordinator at the Greater Good Science Center, and author of PERTENÆCER: Eight-Week Mindfulness and Meditation Training and Practices for Latinx Immigrants in the United.

   Learn more …

6. How to Protect Your Brain as You Age

   10 september 2026 · 26 min

   Afspelen
   What if getting older doesn’t have to mean losing your memory? Learn how neuroplasticity, healthy habits, and simple memory exercises can help keep your brain strong at any age. Lees meer

   Summary: We often assume that getting older means our memory and brain function will inevitably decline—but emerging science tells a more hopeful story. On this episode of The Science of Happiness, we’ll explore how neuroplasticity, along with practices like memory exercises, stress reduction, sleep, exercise, and finding a sense of purpose, can support brain health as we age.

   How to Remember Where You Parked:

   Pause before you walk away: Take a moment to look at your car and notice your surroundings.

   Identify your location: Pay attention to the floor, row, section, level, or nearby landmarks.

   Create a funny image: Turn the location into a memorable mental picture. For example, if you’re parked in section 4B, imagine four bears sitting inside your car.

   Make it vivid: The sillier, stranger, or more ridiculous the image, the better. Let yourself have fun with it.

   Take a mental snapshot: As you walk away, look back at your car and surroundings and imagine the funny scene there.

   Use the image to find your car: When it’s time to leave, bring the funny image back to mind and use it to recall your section, floor, or location.

   Scroll down for a transcription of this episode.

   Today’s Guests:

   CRYSTAL LEWIS works with high school students in Washington State, supporting them both in and out of the classroom.

   DR. MAJID FOTUHI is a neuroscientist, author, and professor at the Johns Hopkins Mind Brain Institute.

   Learn more about Dr. Majid Fotuhi: https://drfotuhi.com/

   Related Science of Happiness episodes:

   What To Do When Stress Takes Over: https://tinyurl.com/yxf3jawn

   Are You Remembering the Good Times: https://tinyurl.com/ysbwrnr4

   The Contagious Power of Compassion: https://tinyurl.com/y6bpvbv5

   Related Happiness Break episodes:

   The Healing Power of Your Own Touch: https://tinyurl.com/…

7. Happiness Break: Tap into the Joy That Surrounds You

   3 september 2026 · 5 min

   Afspelen
   Buddhist meditation teacher, Anushka Fernandopulle, guides us through a practice of Mudita, or appreciative joy, to help us share in the happiness of others. Lees meer

   How To Do This Practice:

   Get comfortable and ground yourself: Sit comfortably, close your eyes if you’d like, and take a few deep breaths.

   Relax your body: As you exhale, release tension in your face, jaw, shoulders, and anywhere else you feel it.

   Think of someone whose happiness is easy to celebrate: Bring to mind a friend, child, pet, or anyone who is experiencing joy.

   Connect with their happiness: Imagine their joy and allow yourself to feel uplifted by their happiness.

   Offer them joyful wishes: Silently repeat: “May you always be happy. May your happiness increase. May your happiness continue. I’m happy for your happiness.”

   Expand your joy outward: Think of a group of people experiencing happiness, and practice sharing in their joy. Carry this mindset with you, noticing others’ happiness throughout your day instead of comparing or feeling jealous.

   Scroll down for a transcription of this episode.

   Today’s Happiness Break Guide:

   Anushka Fernandopulle is a Buddhist meditation teacher and leadership coach.

   Learn More about Anushka: https://www.anushkaf.org

   Related Happiness Break episodes:

   How to Awaken Joy, with Spring Washam: https://tinyurl.com/ybpuvuj6

   The Unexpected Joy of Slow Looking: https://tinyurl.com/4uudwwc2

   The Healing Power of Your Own Touch: https://tinyurl.com/rrtpje2x

   Related Science of Happiness episodes:

   How Joy Helps Save the Planet: https://tinyurl.com/2d5hjz9s

   Are You Remembering the Good Times: https://tinyurl.com/ysbwrnr4

   The Contagious Power of Compassion: https://tinyurl.com/y6bpvbv5

   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://tiny…

8. Talk To A Stranger—It’s Good For You

   27 augustus 2026 · 24 min

   Afspelen
   We often underestimate how much small talk can impact our wellbeing. Research shows that even brief conversations with strangers can boost our happiness and sense of connection, but fear and anxiety often keep us from reaching out. Lees meer

   Summary: We often avoid talking to strangers because we assume they’d rather be left alone, or worry the interaction will be awkward. But research shows that our expectations about these interactions are often wrong. Even brief conversations can make us happier and more connected. On this episode of The Science of Happiness, learn how small choices like saying hello, asking a question, or offering a compliment can help us overcome our hesitation and create meaningful moments of connection.

   How To Do This Practice:

   Notice an opportunity: Throughout your day, look for moments when you’re near someone you don’t know—a person on public transit, in line at a coffee shop, or walking through your neighborhood.

   Put away your phone: Create a little more space for connection by taking out your earbuds or putting your phone away, rather than using it to avoid interacting with the people around you.

   Take the first step: When you notice an opportunity, say hello, introduce yourself, or ask a simple question. You don’t need the perfect opening—just get the conversation started.

   Ask a follow-up question: Show genuine curiosity about the other person. Ask about something they’ve mentioned and let the conversation unfold naturally.

   Share something about yourself: Connection goes both ways. Offer a little about your own experiences, interests, or perspective so the conversation becomes a two-way exchange.

   Try it again: Pay attention to how you feel afterward, then look for another opportunity to connect. Treat it as an experiment and practice making small choices that bring you closer to the people around you.

   Scroll down for a transcription of this episode.

   Today’s Guests:

   CHRIS FUJINAKA HEIN is a community organizer in the Bay Area and a coor…

9. Happiness Break: A Practice In Moving Through Stress

   20 augustus 2026 · 9 min

   Afspelen
   Join yoga and meditation teacher Jonathan Relucio for a trauma-informed practice combining mindful movement and breathing to reduce tension and build resilience to stress. Lees meer

   How To Do This Practice:

   Get comfortable: Sit or lie down and notice the support beneath your body, keeping your eyes open or closed—whichever feels comfortable.

   Connect with your body: Bring your attention inward and notice how your body, mind, and heart feel in the present moment.

   Release tension: Inhale as you gently shrug your shoulders toward your ears, then exhale as you relax and release them.

   Move with your breath: Inhale as you reach your arms overhead, then exhale as you gently bend from side to side, noticing the sensations in your body.

   Breathe into your belly: Place one hand on your belly and notice it expand as you inhale and relax as you exhale, following the natural rhythm of your breath.

   Pause and notice: Return to your natural breathing and take a moment to notice how your body and mind feel before continuing with your day.

   Scroll down for a transcription of this episode.

   Today’s Happiness Break Guide:

   JONATHAN RELUCIO is a trauma-informed yoga and meditation teacher with 20 years of experience in community organizing, social services, training, and leadership development.

   Learn more about Jonathan here: https://www.jonathanrelucio.com/

   Related Happiness Break episodes:

   Embodying Resilience: https://tinyurl.com/3d2ma8tw

   Visualizing Your Purpose: https://tinyurl.com/mwze59jx

   The Healing Power of Your Own Touch: https://tinyurl.com/rrtpje2x

   Related Science of Happiness episodes:

   How To Feel Better About Yourself: https://tinyurl.com/3jave7h2

   What To Do When Stress Takes Over: https://tinyurl.com/yxf3jawn

   The Contagious Power of Compassion: https://tinyurl.com/y6bpvbv5

   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/2p9h5…

10. Where To Look For Joy

    13 augustus 2026 · 15 min

    Afspelen
    How can we feel more moments of joy? Explore how joy is rooted in connection, gratitude, and paying attention to the people and moments that bring meaning to our lives. Lees meer

    Summary: Did you know that joy isn’t just something we feel, but something we practice? On this episode of The Science of Happiness, poet Ross Gay shares how connection and attention can help us cultivate more joy, while psychologist Philip Watkins explains how gratitude can amplify that feeling. Learn how hanging out, noticing moments of connection, and reflecting on joyful experiences can help bring more joy into your life.

    How To Do This Practice:

    Notice connection: Pay attention to the people, places, animals, and natural world that make you feel connected.

    Make time to be together: Look for opportunities to hang out, share experiences, and spend time with others without an agenda.

    Pay attention to the small moments: Notice everyday interactions and moments of goodness that you might otherwise overlook.

    Share your joy: Tell someone about something that delights you, celebrate good moments together, or help someone else carry their joy.

    Savor what feels good: When you experience joy, pause and let yourself fully appreciate and celebrate the moment.

    Reflect with gratitude: Think or write about a joyful experience and what it meant to you or how it made you feel connected.

    Scroll down for a transcription of this episode.

    Today’s Guests:

    ROSS GAY is an award-winning American poet and author. His latest book explores the complexities of joy and its connection to feelings like gratitude and sorrow.

    Learn more about Ross: https://www.rossgay.net/about

    PHILIP WATKINS is a psychology professor at Eastern Washington University. He conducts research on different aspects of well-being including gratitude, happiness, and joy.

    Learn more about Philip and his work: https://greatergood.berkeley.edu/profile/phil_watkins

    Related Science of Happiness episodes:

    How Joy Helps Save the Planet: https:/…

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