The Science of Happiness

Explore how cyclic sighing, a simple controlled breathing technique, can help reduce anxiety, promote relaxation, and bring greater calm to everyday stressful moments.
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.
Today’s Guests:
SARAH GERHARDT is a pro-surfer and chemistry professor based out of Santa Cruz, California

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 clinically backed self-hypnosis app Reveri.  
Related Science of Happiness Episodes:
Remembering to Breathe: https://tinyurl.com/3ckj5tjy
How To Tune Out The Noise: https://tinyurl.com/y9dd6bau
Related Happiness Break Episodes:
A Mindful Breath Meditation: https://tinyurl.com/5b454xu9
A Breathing Technique To Help You Relax: https://tinyurl.com/59y4sf5y
Message us or leave a comment on Instagram @scienceofhappinesspod. E-mail us at 
happinesspod@berkeley.edu or use the hashtag #happinesspod.
Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show: https://tinyurl.com/2p9h5aap
Transcription: https://tinyurl.com/3u69tefe

Take a moment to appreciate the friends who know you, support you, and make your life richer with their presence, with author Alex Elle.
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.
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 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://tinyurl.com/2p9h5aap
Transcription: https://tinyurl.com/mvhnrk5b

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.
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.
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.berkeley.edu/people/lucia-f-jacobs
Related Science of Happiness episodes:
What Humans Can Learn From Trees: https://tinyurl.com/48te84ps
Are You Remembering the Good Times: https://tinyurl.com/ysbwrnr4
An Awe Walk Through History and Possibility: https://tinyurl.com/mr3arrbc
Related Happiness Break episodes:
How to Be in Harmony in Nature—Wherever You Are, With Yuria Celidwen: https://tinyurl.com/5n6pfsn2
How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm
The Unexpected Joy of Slow Looking: https://tinyurl.com/4uudwwc2
Message us or leave a comment on Instagram @scienceofhappinesspod. E-mail us at 
happinesspod@berkeley.edu or use the hashtag #happinesspod.
Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show: https://tinyurl.com/2p9h5aap
Transcription: https://tinyurl.com/368p4u5v

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.
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.

Today’s Happiness Break host:
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 about Criss Cuervo here: https://tinyurl.com/4npjwn6m
Read her book here: https://tinyurl.com/3byby84b
Related Happiness Break episodes:
A Meditation on Original Love: https://tinyurl.com/5u298cv4
Loving Kindness Meditation: https://tinyurl.com/2kr4fjz5
Where Did You Come From: https://tinyurl.com/2y9uyjj6
Related Science of Happiness episodes:
How to Show Up For Yourself: https://tinyurl.com/56ktb9xc
How to Tune Out The Noise: https://tinyurl.com/4hhekjuh 
How to Feel Better About Yourself: https://tinyurl.com/42fn62a2
Follow us on Instagram: @ScienceOfHappinessPod
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://tinyurl.com/2p9h5aap
Transcription: https://tinyurl.com/5fdce47a

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.
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/rrtpje2x
A Meditation on the Uniqueness of Your Own Voice: https://tinyurl.com/36x3fbk7
The Unexpected Joy of Slow Looking: https://tinyurl.com/4uudwwc2
Message us or leave a comment on Instagram @scienceofhappinesspod. E-mail us at 
happinesspod@berkeley.edu or use the hashtag #happinesspod.
Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show: https://tinyurl.com/2p9h5aap
Transcription: https://tinyurl.com/547b3ax4