The Science Of Happiness

Scroll down for a transcription of this episodeFrom daily check-ins to meaningful compliments and planned dates nights, we explore a 7-day love challenge to help couples strengthen their relationships. Developed by renowned psychologists Julie and John Gottman. Based on decades of research, this week-long practice offers simple, actionable steps to deepen connection and nurture relationships. From meaningful check-ins and heartfelt compliments to the importance of touch, we uncover how small, intentional actions can create lasting bonds. Whether you're looking to reignite romance or strengthen your partnership, the 7-day love challenge provides practical tools to bring more love and connection into your life.Sign up for The Science of Happiness podcast's 7-Day Love Challenge to receive these science-backed practices delivered directly to your inbox at greatergood.berkeley.edu/7daylovechallengeThis is part of our series The Science of Love.Day 1: Do a 10-minute check-in. This is great to do at the beginning or

Scroll down for a transcription of this episodeCultivate more joy in your life with this practice led by meditation teacher and author Spring Washam.How to Do This Practice: Reflect on an area of your life that brings you joy—whether it’s a small moment, an activity, or a connection. Imagine experiencing that joyful moment. Feel the smiles, peace, and lightness it brings. Let yourself fully connect with the positive emotions. As you reflect, silently say to yourself, “May my joy and my happiness increase.” Allow this intention to sink into your heart. Bring to mind someone in your life who is experiencing happiness or success. Picture them in their joyful state. In your mind, say to them, “May your joy and happiness increase.” Or, “I’m happy for your happiness. May your happiness continue.” Remind yourself that joy is limitless, like the stars in the universe. Celebrating the joy of others enhances your own happiness. Today’s Happiness Break Guide:Spring Washam, is a meditation teacher based in Oakland, Cali

We explore how embracing awe can uplift caregivers, providing tools to nurture themselves while nurturing others.Sign up for our Caring for Caregivers Newsletter!Join our newsletter community by providing your information below and we'll send you 4 research-backed podcast episodes and articles on how to nurture well-being and build stronger caregiver-child relationships over the next year… For free!  Summary: This week on The Science of Happiness, we explore how moments of awe can transform caregiving. By incorporating awe through music, nature, and shared experiences, Noam Osband and Devora Keller found ways to refresh themselves and foster connection within their two young children. Their stories illuminate the impact of awe on parenting and caretaking, and the importance of intentionally cultivating wonder to enhance caregiving and strengthen bonds.This episode was supported by the Van Leer Foundation, an independent Dutch organisation working globally to foster inclusive societies where all children and c

A meditation to cultivate a sense of awe by focusing on new beginnings -- whether it’s a budding plant, a new friendship, or a recent moment of wonder.How to Do This Practice: Find a quiet, comfortable space. Sit or lie down, close your eyes if you wish, and take deep breaths to center yourself. Bring your awareness to the present moment—notice your breath, body sensations, and surroundings without judgment. Reflect on new beginnings in your life. Picture meeting someone new and feeling curiosity about their stories, recall a moment of awe, like hearing a piece of music that moved you, imagine the growth of a budding plant, reaching for the light. Focus on a recent moment of awe that touched you. Notice how it feels in your body and let the sensations linger. When ready, gently open your eyes and carry this renewed sense of wonder into your day. Today’s Happiness Break Host:Dacher Keltner is the host of The Science of Happiness podcast and is a co-instructor of the Greater Good Science Center’s popular online

Dance, one of humanity's oldest art forms, traces its roots back over 10,000 years. Its rhythmic movements are known to release endorphins, strengthen connections, and even increase our pain tolerance.Summary: This week on The Science of Happiness, we explore how dancing connects us, enhances well-being, and fosters community. Lori Arnett, a NASA engineer, shares how a month-long dance practice brought her closer to her daughters and colleagues, offering moments of calm and joy. She reflected on how dancing parallels her work at NASA, where teamwork enables extraordinary achievements. Dr. Bronwyn Tarr, an expert on the science of dance, also reveals how synchronized movement not only enhances mood and reduces stress but also raises our pain threshold by triggering the release of endorphins.Transcript: https://tinyurl.com/5t4ssxy4Guests: Lori Arnett, Associate Director for Digital Transformation for the Aerosciences Evaluation and Test Capabilities (AETC) within the Aeronautics Research Mission Directorate (AR

Feeling burned out? Join Dr. Kristen Neff as she guides us through a calming practice to bring kindness and support to ourselves during tough times.How to Do This Practice: Sit in a quiet, comfortable space, close your eyes if you wish, and take deep breaths to center yourself. Observe how you’re feeling—physically and emotionally—without judgment. Acknowledge your struggle: This is hard. Burnout is a natural human response to stress. Offer yourself kindness. Imagine a compassionate voice saying: I’m here for you, you’re doing your best, you’re loved just as you are. Let these words fill you with warmth and calm. When ready, open your eyes and bring this renewed energy into your day. Today’s Happiness Break Guide:Dr. Kristin Neff is an associate professor in the University of Texas at Austin's department of educational psychology. She's also the co-author of 'Mindful Self-Compassion for Burnout,' which offers tools to help individuals heal and recharge from burnout.More Happiness Breaks like this one:The He

Compassionate dialogue isn’t just about talking and listening—it's a meaningful way to bridge divides, cultivate belonging, and reimagine education as a space for connection.Summary: In this episode of The Science of Happiness, we explore the  role of compassion in education and connecting across differences. We explore the bravery it takes to have tough conversations, how to create spaces where everyone feels they belong, and the profound impact of addressing marginalization in the classroom. Plus, we uncover practical ways to turn these classroom lessons into meaningful, real-world connections and community building.This episode is sponsored by The Arthur Vining Davis Foundations.Scroll down for a transcription of this episode.Today’s Guests:JACKIE JUSTICE, M.A.E.T., is an English and humanities professor at Mid Michigan College, where she teaches courses in writing, literature, culture, and compassion studies. Read Justice’s article about how learning to bridge differences can help students succeed: https:

Trouble sitting still? Learn to practice meditating by simply walking in this practice guided by 10% Happier host Dan Harris. Scroll down for a transcript of this episode.How to Do This Practice: Begin walking. Bring your awareness to the present moment, noticing sights and sounds around you. When your mind wanders to worries or other thoughts, gently bring yourself back to what you notice around you. See if you can notice the sensations in your leg as you take each step. Continue walking this way as long as you wish. ***The Science of Happiness is committed to sharing stories and research that inspire resilience, compassion, and connection. As we reflect on the past few years, these values feel more essential than ever. Help us continue to provide this free resource and expand its reach.Through December 31, your donation will be matched dollar-for-dollar. Visit GGSC.Berkeley.edu/donate to support the show and make an even bigger impact.***Today’s Happiness Break host:Dan Harris the host of 10% Happier, a pod

Mindful walking isn’t just a stroll—it’s a science-backed way to reduce, improve concentration, and soak in the beauty of your surroundings at the same time.***The Science of Happiness is committed to sharing stories and research that inspire resilience, compassion, and connection. As we reflect on the past few years, these values feel more essential than ever. Help us continue to provide this free resource and expand its reach.Through December 31, your donation will be matched dollar-for-dollar. Visit GGSC.Berkeley.edu/donate to support the show and make an even bigger impact.***Episode Summary: We explore walking meditation, a powerful practice for feeling more centered and grounded. Dan Harris, host of the award-winning 10% Happier podcast, shares how walking meditation helps him manage the residual stress and anxiety from years of war reporting and high-pressure TV anchoring. Then, Dr. Paul Kelly from the University of Edinburgh dives into the science, explaining how walking meditation can reduce stress,

Psychologist Dacher Keltner guides you through a practice to help you see the good things in your life that you might otherwise overlook.How to Do This Practice:1. Sit or lay down somewhere comfortable. You may close your eyes if you wish, and take a slow, deep breath in to ground into the present moment. Then, scan your body from head to toe, noticing how you’re feeling in this moment. Let worries and plans clear from your mind.2. Start by thinking about all the things that make your life comfortable: Clean water on tap, light at the flip of a switch, a roof over your head to protect you from the weather, warmth, and comfort when it gets windy, rainy, or cold.3. Let your mind wander to all the millions of people who have worked hard to make your life more comfortable: Those who plant and harvest the food you eat, who bring it to markets, people who ensure the water we drink is clean, delivery drivers, teachers, all the people who create art and music and books and films and all the things that can bring us s

One way to feel more thankful for things is to imagine life without them. We explore a practice shown to help you see the bright side, even when you feel down.We know gratitude is good for us, but what if we’re struggling to feel it? This week’s guest, author and podcast producer Stephanie Foo, finds herself missing her close-knit “chosen family” in California since moving to New York. Foo tries a practice called mental subtraction, where she imagines her life without New York. Later, gratitude researcher Ernst Bohlmeijer  shares how gratitude practices can reshape our emotions and possibly our whole outlook, and how the Mental Subtraction of Positive Events practice can be antidote to taking things for granted.Practice: Take a moment to think about a positive event in your life. It could be a career or educational achievement or a special trip you took. Imagine yourself back in the time of this event. Think about the circumstances that made it possible.  Ponder on the ways in which this event may never have

Indigenous scholar Dr. Yuria Celidwen guides us in a reflection on our interconnection with water, encouraging us to see it as more than just a vital resource, but as kin. How to Do This Practice:Last week we explored the scientifically backed healing qualities of water, focusing on how connecting with water through sound, sight, and touch can support our well being. This week, indigenous scholar Dr. Yuria Celidwen guides us in a reflection on our interconnection with water, encouraging us to see it as more than just a vital resource, but as kin.   Find a quiet space where you can engage with water— a nearby river, ocean, or even the faucet at home. Focus on the sound of water. Whether it’s the gentle drip from a faucet or the sound of waves, listen deeply to how water calls to you. Contemplate how water transforms between solid, liquid, and gas. Let this remind you of your own potential for transformation. Imagine the water flow, guiding you to feel its presence within and around you, awakening memories, ima

Discover how connecting with water through all five senses can support well-being.A growing body of research shows that connecting with water through things like sight and sound and touch can have a positive impact on how we feel, how we think, and even the state of our bodies. This week, we activate all five senses through connecting with water in hopes of applying that research into reality. We hear from an environmental psychologist about the many proven benefits of spending time by water, as well as an indigenous scholar about the view of water not just as vital resources, but as kin that need protecting.Transcript: https://tinyurl.com/mt4sfdbhThis episode is supported by Tianren Culture, whose vision is “One Wisdom, One Health.” Tianren Culture is a next-generation social platform that acts as a catalyst to foster positive global values and lifestyles.Practice:This practice is all about connecting your five senses: taste, sight, sound, touch, and smell– all through water. Here are five steps that could h

A guided drawing meditation to help you break out of stale thought patterns and maybe even enter a state of flow. No talent required.How to Do This Practice: Grab a piece of paper and something to draw with. Find a comfortable place and start by taking some deep, mindful breaths Take a few moments to take in your environment. What colors, shapes, and objects do you see? Set a timer and for the next two minutes, draw something that caught your attention. Don’t worry about how it looks and try to stay in the moment. Once time is up, spend a moment appreciating what you drew. Think about the impact of slowing down and doing something fun has had on your day. Today’s Happiness Break host:Chris Murchison is a meditation teacher, artist and speaker. He currently works as an independent advisor for organizations interested in improving their work cultures.Check out Chris’s GGSC profile: https://tinyurl.com/32htut6nLearn more about Chris’s art and other work: https://chrismurchison.com/aboutFollow Chris on Instagram:

We explore Día de los Muertos—Day of the Dead—as a ritual that nurtures community, imbues loss with meaning, and helps us process grief while also connecting through shared joy.Summary: We investigate how Día de los Muertos, or Day of the Dead, rituals strengthen family ties and cultural identity, and learn about its evolution from a 3,000 year old practice to a global celebration. We look at key elements like the ofrenda and explore how commercialization—like Mattel’s Day of the Dead Barbie—raises questions about balancing tradition with modern influences.Guest: Michelle Telléz is an Associate Professor in Mexican-American studies at Arizona State University.Learn more about Michelle: https://tinyurl.com/2ph3can7Guest: Mathew Sandoval, a.ka. "Dr. Muerte," an artist and Associate Professor at Arizona State University. He is a leading expert on Día de los Muertos.Learn more about Mathew: mathewsandoval.comTranscript: https://tinyurl.com/236sp5fj

Discover Humming Bee Breath (Bhramari Pranayama), a soothing breathing technique that uses gentle humming to promote relaxation and mental calm.It’s important to take a moment to pause and take a long, slow exhale as we navigate life. In our podcast series, "Breathe Away Anxiety," we explore ancient breathing techniques alongside cutting-edge research that reveals the powerful effects of slow, controlled breathing on our mental and physical well-being. We also share Happiness Break meditations to guide you through these science-backed methods, helping you reduce anxiety and cultivate calm in your everyday life.Summary: Priyanka Gupta guides us through Bhrmari Pranayama, also known as Humming Bee Breath. Regular practice of this calming technique has been shown to improve sleep, reduce anxiety, and support cardiovascular health.Transcript: https://tinyurl.com/549v3w62Time: 15 minutes, or as long as it feels right.How To Do This Practice: Inhale slowly and deeply through your nose for 3-4 seconds. Exhale for 6-

Did you know humming can soothe your nervous system?  We explore the stress-relieving power of Bhramari Pranayama, also known as humming bee breath, with marathon runner and activist Cal Calamia.Summary: Cal Calamia, the first nonbinary winner of the San Francisco Marathon, explores Bhramari Pranayama, an ancient yogic breathing technique that uses humming to promote relaxation. Dr. Gunjan Trivedi later explains how this "humming bee breath" enhances heart rate variability and why it’s key to managing stress. Part of our ongoing series, Breathe Away Anxiety: https://tinyurl.com/4jyvkj4tTime: 15 minutes, or as long as it feels right.How To Do This Practice: Inhale slowly and deeply through your nose for 3-4 seconds. Exhale for 6-8 seconds, making a gentle humming sound (like a buzzing bee) as you breathe out. Adjust the timing of your inhale and exhale to find a rhythm that feels comfortable for you. Continue the practice for as long as feels right, focusing on the sound and sensation of your breath. Note: Thi

Dr. David Spiegel guides you through cyclic sighing, a breathwork practice that helps reduce stress and anxiety. Summary: Dr. David Spiegel guides you through a simple yet powerful breathwork practice that can help reduce stress, anxiety, and boost overall well-being. Backed by Stanford research, this simple technique uses slow, controlled exhales to calm the nervous system and improve overall well-being.Transcript: https://tinyurl.com/3dtwyk44Time: 5 minutes 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 ex

It’s important to take a moment to pause and take a long, slow exhale as we navigate life. In our podcast series, "Breathe Away Anxiety," we explore ancient breathing techniques alongside cutting-edge research that reveals the powerful effects of slow, controlled breathing on our mental and physical well-being. We also share Happiness Break meditations to guide you through these science-backed methods, helping you reduce anxiety and cultivate calm in your everyday life.We explore cyclic sighing, a simple breathing technique that can help lift your mood and lower anxiety.Summary: Cyclic sighing is a breathing exercise that involves inhaling through your nose, filling your lungs, and then slowly exhaling through your mouth. The idea is to inhale briefly but deeply, and then exhale for longer. Research suggests that the slow exhale is what's most relaxing. We hear from pro-surfer Sarah Gerhardt about and Stanford scientist David Spiegel. Transcript: https://tinyurl.com/3u7vsrr5Time: 5 minutes Prepare: Find a co

Dr. Kristin Neff guides us in a self-compassionate touch exercise, and shares the many research-backed reasons to cultivate kindness towards oneself.Transcript: https://tinyurl.com/5xt3mz3hSummary: Dr. Kristin Neff guides us through various practices of self-compassionate touch, such as placing hands over the heart or cradling the face, to provide comfort and support. Research shows that self-compassion can improve mental and physical well-being and activates the parasympathetic nervous system, reducing stress. Guest: Dr. Kristin Neff is an associate professor in the University of Texas at Austin's department of educational psychology. She's also the co-author of 'Mindful Self-Compassion for Burnout,' which offers tools to help individuals heal and recharge from burnout.How To Do This Self-Compassionate Touch Practice: Take a moment to try these different touches and see which feels most supportive to you. Whenever you feel stressed or upset, or just need some extra support, use this compassionate touch to re