The science of gratitude goes beyond simply thinking about things we are grateful for. It has significant positive effects on cardiovascular health, relationships, mental health, and cognitive performance. Surprising findings from neuroimaging, physiological, and psychological studies suggest a different approach to using gratitude to improve health metrics. Regular gratitude practice has major, long-lasting benefits for mental and physical health. Gratitude is a pro-social behavior that enhances interactions with others and ourselves. The neurochemistry and neural circuits of gratitude involve the activation of specific brain areas and the release of serotonin. The prefrontal cortex sets the context of our experiences and plays a crucial role in our overall health. Most gratitude practices are not effective in changing brain and body circuits towards enhanced activation of pro-social neural networks. Receiving gratitude is more impactful than giving gratitude. Theory of mind is essential for activating gratitude circuits in the brain. An effective gratitude practice involves experiencing someone else's narrative that inspires and uplifts us. The use of narratives in gratitude practices can shift brain-body circuits and induce a state of gratitude. The inability to lie about liking something and the reluctance in giving gratitude are discussed. Regular gratitude practice can change brain circuits and improve the interaction between the heart and brain. A gratitude practice can have significant effects on wellbeing and motivation, and these effects can be achieved in as little as five minutes. Neuroplasticity, pharmacology, and brain-machine interfaces are potential approaches to enhance gratitude practices. The best gratitude practice involves a grounded narrative or story, writing down bullet points as reminders, and reading off these bullet points. Taking a few minutes, three times a week, to genuinely feel and experience gratitude has scientifically proven positive effects.
Introduction: Gratitude Science & Surprises
The science of gratitude goes beyond simply thinking about things we are grateful for. It has significant positive effects on cardiovascular health, relationships, mental health, and cognitive performance. Surprising findings from neuroimaging, physiological, and psychological studies suggest a different approach to using gratitude to improve health metrics. These practices are easy to incorporate into daily life and can be enjoyable. The episode explores the science behind effective gratitude practices and provides practical tips for implementing them.
Controlling Heart Rate with Story
- Different individuals listening to the same story experienced similar variations in heart rate, suggesting a coordination of physiological responses to narratives.
- The study highlights the importance of understanding the coordination of neural circuits in the brain and body.
- The findings emphasize the distinction between traits and states, and suggest that specific approaches can be taken to rewire the nervous system for desired states such as calmness or responsiveness.
Major, Long-Lasting Benefits of Gratitude Practice
Regular gratitude practice has major, long-lasting benefits for mental and physical health.
- Increased subjective well-being, happiness, and a sense of meaning and joy in life
- Resilience to trauma by reframing and buffering against negative effects
- Improved social relationships across various domains
- Invokes neurochemical, anti-inflammatory, and neural circuit mechanisms
- Effects are long-lasting and positively impact overall well-being.
Prosocial vs. Defensive Thinking, Behaviors, & Neural Circuits
Gratitude is a pro-social behavior that enhances interactions with others and ourselves. Pro-social behaviors are supported by distinct neural circuits in the brain. These circuits are activated when engaging in activities that bring us closer to others or enjoyable experiences. Defensive behaviors are reduced when pro-social circuits are active. There is a balance between pro-social and defensive neural circuits in the brain.
Why We All Need an Effective Gratitude Practice
Gratitude is a powerful tool that can shift our neural circuits towards positive pro-social feelings, promoting happiness and positive emotions. By practicing gratitude regularly, we can enhance our physical and mental health and experience the benefits of a gratitude practice. This shift in neural circuits can lead to a default state of happiness and wellbeing, tilting the balance towards positive emotions and away from defensive behaviors.
Neurochemistry & Neural Circuits of Gratitude
The neurochemistry and neural circuits of gratitude involve the activation of specific brain areas and the release of serotonin. Key points include:
- Serotonin, a neuromodulator, changes the activity of neural circuits in the brain.
- Gratitude activates the anterior cingulate cortex and the medial prefrontal cortex.
- The level of activation in these areas corresponds to the intensity of the feeling of gratitude.
- The medial prefrontal cortex is involved in cognitive processes and plays a crucial role in gratitude.
- Positive experiences activate brain networks, leading to thoughts of wanting more or feeling good.
- These circuits then influence behavior and emotional states through signals to the muscles.
Prefrontal Cortex Set Context
The medial prefrontal cortex sets the context of our experiences and plays a crucial role in our overall health. It can positively impact our physiological response to experiences, but it cannot override our knowledge and beliefs. Gratitude activates the prefrontal cortex and provides significant health benefits. However, self-deception and "fake it until you make it" approaches do not fool the prefrontal cortex. It can detect when we lie to ourselves about the benefits of an experience.
Key points:
- The prefrontal cortex controls areas of the brain that perceive sensations
- Deliberately exposing oneself to certain situations can have different and positive effects compared to being forced into them
- Motivation and desire shape the physiological response to experiences
- Gratitude activates the prefrontal cortex and provides health benefits
- The prefrontal cortex cannot be fooled by self-deception or forced positivity
- It can detect when we lie to ourselves about the benefits of an experience.
Ineffective Gratitude Practices; Autonomic Variables
Most gratitude practices, such as writing down or reciting things you're grateful for, are not effective in changing your brain and body circuits towards enhanced activation of pro-social neural networks. These practices do not shift autonomic arousal, which is the automatic aspect of our nervous system. However, there is some evidence that if there is a shift in autonomic arousal during gratitude practices, they can be slightly more effective. The autonomic nervous system has two branches: the sympathetic arm, associated with enhanced alertness, and the parasympathetic arm.
Key points:
- Most gratitude practices are not effective in changing brain and body circuits towards enhanced activation of pro-social neural networks.
- Gratitude practices do not shift autonomic arousal, which is the automatic aspect of our nervous system.
- If there is a shift in autonomic arousal during gratitude practices, they can be slightly more effective.
- The autonomic nervous system has two branches: the sympathetic arm and the parasympathetic arm.
- Enhancing autonomic arousal, specifically increasing sympathetic tone, can enhance the effectiveness of gratitude practices.
- Techniques such as cyclic hyperventilated breathing, cold baths, or chanting can increase autonomic arousal.
- Simply expressing thanks or gratitude is not the most effective way to positively impact one's physiology, anatomy, and psychology.
- The most potent form of gratitude practice is yet to be revealed.
Key Features of Effective Gratitude Practices: Receiving Thanks & Story
Receiving gratitude is more impactful than giving gratitude, according to a study on prefrontal activation. The key features of effective gratitude practices include receiving thanks and storytelling. Research has shown that receiving gratitude for oneself can have positive effects on well-being. Antonio Damasio's work on the neural correlates of gratitude has identified the prefrontal cortex as being associated with pro-social behaviors. The human brain is wired to respond to stories, and when people hear stories of others receiving help or experiencing positive life changes, it activates neural circuits associated with pro-social behaviors and gratitude. Effective gratitude practices involve receiving thanks and sharing stories, which activate pro-social circuits in the brain and lead to increased empathy and sympathy.
Theory of Mind Is Key
Theory of mind is the ability to understand and attribute the experiences of others without personally experiencing them. It is different from empathy and has been studied in relation to autism. The theory of mind test involves watching a video where someone hides an object and another person enters the room looking for it. People with strong theory of mind understand that the person is confused or perplexed, while those on the autism spectrum tend to focus solely on the location of the object.
Key points:
- Theory of mind is the ability to understand and empathize with the thoughts and feelings of others.
- It is strongly linked to the prefrontal cortex and plays a role in setting context and understanding the intentions of others.
- Theory of mind is essential for activating gratitude circuits in the brain, as it requires putting oneself in the mindset of another person or receiving gratitude directly.
Building Effective Gratitude Practices: Adopting Narratives, Duration
An effective gratitude practice involves experiencing someone else's narrative that inspires and uplifts us. This can be done through watching movies, listening to podcasts, or reading books. It is important to repeat this practice periodically rather than constantly searching for new stories. This approach allows us to activate the circuits for gratitude and experience genuine chemical and neural circuit activation.
Key points:
- Repeat the gratitude practice over and over again for effectiveness
- Reflect on a time when someone was thankful for something you did and how it made you feel
- Imagine or deeply think about the emotional experience of someone else receiving help
- Select a narrative that resonates with you, it doesn't have to be related to your own life
- Take short notes or make bullet point lists about the struggle, the help, and the emotional impact
- Practicing gratitude over several weeks can lead to neuroplasticity in the brain and nervous system
- Gratitude practices quickly induce a state of gratitude and activate pro-social networks
- Reminders of specific narratives can easily trigger gratitude circuits.
Narratives That Shift Brain-Body Circuits
The use of narratives in gratitude practices can shift brain-body circuits and induce a state of gratitude. Key points include:
- Listening to a story can synchronize the heart rates of different individuals and change the way their hearts beat.
- Consistent gaps between heart rates were found even when individuals listened to the story at different times and on different days.
- Having a story to return to in a gratitude practice can create a noticeable shift in heart rate and breathing.
- This indicates the effectiveness of narrative-based practices in activating pro-social behavior circuits in the brain.
- Activation of specific circuits in the heart, lungs, and other organs can be achieved through the repetition of a consistent story.
- This practice can lead to a more relaxed state associated with gratitude, as well as a sense of awe or joy.
- Using the same story repeatedly maximizes the benefits, even as little as 60 seconds of practice can yield significant results.
You Can’t Lie About Liking Something; Reluctance In Giving
The inability to lie about liking something and the reluctance in giving gratitude are discussed in this video. The speaker highlights a scientific study that found wholehearted giving elicits a greater sense of gratitude than reluctant giving. The intention of the giver plays a significant role in the recipient's gratitude, while the amount of money given has a lesser impact. Genuine gratitude is emphasized as important, as it has a positive impact on our experiences. It is impossible to fake or lie about liking something, as our brain and body have circuits wired for genuine interactions. Reluctant or insincere giving undermines the recipient's sense of gratitude.
How Gratitude Changes Your Brain: Reduces Anxiety, Increases Motivation
Repeated gratitude practice can change the way your brain circuits work and the way your heart and brain interact. A study found that regular gratitude practice can shift the functional connectivity of emotion pathways, making anxiety and fear circuits less likely to be active and circuits for feelings of wellbeing and motivation more active. This suggests that a regular gratitude practice can reduce fear and anxiety while increasing motivation.
Key points:
- Regular gratitude practice can change brain circuits and improve the interaction between the heart and brain.
- Gratitude practice can decrease the activity of anxiety and fear circuits while increasing the activity of circuits associated with wellbeing and motivation.
- This can lead to a reduction in fear and anxiety and an increase in motivation.
5 Minutes (Is More Than Enough), 3X Weekly, Timing Each Day
The most profound aspect of the topic is that a gratitude practice can have significant effects on wellbeing and motivation, and these effects can be achieved in as little as five minutes.
Key points:
- Gratitude practice should be grounded in a story or experience where one is genuinely thanked or expresses thanks to someone else.
- The practice can be as brief as one minute or as long as five minutes.
- It can be preceded by calming breathing exercises.
- Once a narrative has been established, just 60 to 120 seconds of gratitude practice should be sufficient.
- The existing literature does not provide a clear answer on how often to repeat the practice, but doing it three times a week is suggested.
- The practice can be done when you first wake up, before going to sleep, or at any time of the day.
- Gratitude practice is associated with neurocircuitry changes.
Empathy & Anterior Cingulate Cortex
- The anterior cingulate cortex (ACC) is a brain region involved in empathy and understanding others' emotions.
- Regular practice of gratitude enhances the engagement of the ACC.
- Animal models have shown that the ACC is involved in empathy and altruistic behaviors.
- Practicing gratitude can enhance empathy and make individuals more empathic.
Reducing Inflammation & Fear with Gratitude
Practicing gratitude regularly can lead to a reduction in amygdala activity and the production of inflammatory cytokines TNF-alpha and IL-6. This suggests that gratitude practices may result in changes in neural circuits that affect the release of inflammatory cytokines in the body. The effects of gratitude were observed immediately after completing the practice and are likely applicable to both men and women. The specific chemistry associated with gratitude is not discussed.
Serotonin, Kanna/Zembrin
Serotonin, a neuromodulator in the brain, plays a role in pro-social behaviors, gratitude, and contentment. Increasing serotonin levels can potentially enhance gratitude, but caution is needed with compounds like 5-HTP or tryptophan as they may disrupt sleep.
- Serotonin is a neuromodulator in the brain that affects pro-social behaviors, gratitude, and contentment.
- Increasing serotonin levels can potentially enhance gratitude.
- Caution should be exercised when using compounds like 5-HTP or tryptophan as they may disrupt sleep architecture.
- The use of 5-HTP or tryptophan supplements before a gratitude practice is mentioned in the video.
- Kanna or Zembrin, a legal over-the-counter compound derived from Sceletium tortuosum, can increase serotonin levels and enhance pro-social gratitude circuitry.
- Zembrin is typically taken in dosages of 25 to 50 milligrams.
- Consulting with a doctor before trying any supplements is emphasized.
- Zembrin may enhance states of comfort and pleasure through a gratitude practice.
- Combining Zembrin with a gratitude practice may increase plasticity.
Neuroplasticity, Pharmacology, Brain Machine Interfaces
Neuroplasticity, Pharmacology, and Brain Machine Interfaces
Neuroplasticity:
- Neuroplasticity occurs during wakefulness and is consolidated during sleep.
- Substances that increase neurochemicals in the brain can enhance neuroplasticity.
- Similar results can be achieved through attitude practices or increased mental effort.
Pharmacology:
- Taking substances like Kanna can enhance neuroplasticity.
- Kanna has minor but significant effects on cognition, executive function, and anxiety reduction.
Brain Machine Interfaces:
- The future of neuroplasticity lies in the convergence of neurochemistry, behavioral practices, and brain machine interfaces.
- Combining substances like Kanna with gratitude practices and noninvasive devices to stimulate the prefrontal cortex may be a potential approach.
Gratitude Practice:
- Practicing gratitude reduces anxiety and increases feelings of well-being.
- Gratitude activates brain circuits associated with positive feelings and counters circuits associated with defensive anxiety and fear.
- Scientific evidence supports the positive impact of gratitude.
The Best Gratitude Practices: & How To, My Protocol
The best gratitude practice involves a grounded narrative or story, either of receiving genuine thanks or observing someone else receiving thanks. It is important to know and remember this story. Writing down three or four bullet points that serve as reminders of the story is recommended. These bullet points should include the state before and after receiving gratitude, as well as any other emotional elements. The length of the written text does not matter as long as it is embedded in memory and associated with genuine thanks. The practice involves reading off these bullet points.
- Grounded narrative or story is key in the best gratitude practice
- Write down three or four bullet points as reminders of the story
- Include the state before and after receiving gratitude and emotional elements
- Length of the written text doesn't matter as long as it is associated with genuine thanks
- Practice involves reading off these bullet points
The best gratitude practice involves taking a few minutes, three times a week, to genuinely feel and experience gratitude. The time of day doesn't matter, as long as it is done consistently. This practice has been scientifically proven to have positive effects on the immune system, neurocircuitry, reducing anxiety, and increasing motivation. It is a powerful tool that has been discussed for centuries and is supported by modern science.
- Take a few minutes, three times a week, to genuinely feel and experience gratitude
- Time of day doesn't matter, consistency is key
- Scientifically proven to have positive effects on the immune system, neurocircuitry, reducing anxiety, and increasing motivation
- Powerful tool discussed for centuries and supported by modern science
The video discusses the topic of gratitude practices and how to build a gratitude practice. The speaker mentions that they have developed a protocol based on scientific literature, which is different from the traditional practice of listing or thinking about things to be grateful for. They emphasize the effectiveness of this protocol and their intention to use it going forward.