Learn research-tested strategies for a happier, more meaningful life, drawing on the science of compassion, gratitude, mindfulness, and awe. Hosted by award-winning psychologist Dacher Keltner. Co-produced by PRX and UC Berkeley's Greater Good Science Center. Follow us on Instagram @HappinessPod.
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Happiness Break: A Meditation to Help You Sit with Grief
Thursday, October 29, 2026 • Duration 06:04
This guided meditation with end-of-life doula Andrea Sexton-Dumas offers a gentle way to make space for grief by imagining sharing your heartache with a plant, releasing it into the soil, and nurturing the earth that holds it.
How To Do This Practice:
Take a few deep breaths: Find a comfortable position, gently lower your gaze or close your eyes, and breathe slowly as you settle into the present moment.
Imagine a plant friend: Picture a plant in your mind, noticing its leaves, flowers, scent, and texture. Ask whether it is willing to share in your heartache today.
Connect with the earth: Imagine holding a handful of soil. Notice its color, texture, and moisture, and observe any feelings that arise without judgment.
Share your grief: Imagine digging a small hole in the soil and sharing who or what you're grieving. Speak aloud or silently, expressing whatever you need to have witnessed.
Let the earth hold your grief: Imagine the soil receiving your heartache with care. When you're ready, gently refill the hole, smooth the earth, and sprinkle fresh water over the spot as an act of nurturing.
Express gratitude and return to the present: Take a deep breath and offer a quiet thank-you to the plant and earth for holding your grief. When you're ready, gently open your eyes.
Scroll down for a transcription of this episode.
Today’s Guide:
ANDREA SEXTON-DUMAS is a death and grief doula based in Oakland, California.
What If Thinking About Death Could Make Us Feel More Alive?
Thursday, October 22, 2026 • Duration 25:40
Explore how thinking about death can teach us to live more fully, find meaning, and appreciate the people we love.
Summary: We often avoid thinking about death, but research suggests that facing our mortality can help us live more fully and focus on what matters most. On this episode of The Science of Happiness, death doula Andrea Sexton-Dumas shares how her experiences with loss have shaped her understanding of grief, connection, and finding hope in unexpected places. Then, psychologist Philip Cozzolino explains how reflecting on our limited time can help us live more authentically, strengthen our relationships, and find greater meaning in everyday life.
How To Do This Practice:
Take a few deep breaths: Find a comfortable position, gently lower your gaze or close your eyes, and breathe slowly as you settle into the present moment.
Imagine a plant friend: Picture a plant in your mind, noticing its leaves, flowers, scent, and texture. Ask whether it is willing to share in your heartache today.
Connect with the earth: Imagine holding a handful of soil. Notice its color, texture, and moisture, and observe any feelings that arise without judgment.
Share your grief: Imagine digging a small hole in the soil and sharing who or what you're grieving. Speak aloud or silently, expressing whatever you need to have witnessed.
Let the earth hold your grief: Imagine the soil receiving your heartache with care. When you're ready, gently refill the hole, smooth the earth, and sprinkle fresh water over the spot as an act of nurturing.
Express gratitude and return to the present: Take a deep breath and offer a quiet thank-you to the plant and earth for holding your grief. When you're ready, gently open your eyes.
Scroll down for a transcription of this episode.
Today’s Guests:
ANDREA SEXTON-DUMAS is a death and grief doula based in Oakland, California.
Happiness Break: A Breathing Technique to Help You Relax
Thursday, October 15, 2026 • Duration 08:38
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.
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.
How to Breathe Away Anxiety
Thursday, October 8, 2026 • Duration 24:06
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.
The Science of Happiness
Happiness Break: A Practice In Appreciating Your Friends
Thursday, October 1, 2026 • Duration 09:28
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.
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.
How Smell Shapes Memory
Thursday, September 24, 2026 • Duration 26:24
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.
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
Happiness Break: A Meditation on the Uniqueness of Your Voice
Thursday, September 17, 2026 • Duration 08:07
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.
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.
How to Protect Your Brain as You Age
Thursday, September 10, 2026 • Duration 25:48
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.
Happiness Break: Tap into the Joy That Surrounds You
Thursday, September 3, 2026 • Duration 04:55
Buddhist meditation teacher, Anushka Fernandopulle, guides us through a practice of Mudita, or appreciative joy, to help us share in the happiness of others.
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.
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.
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 coordinator at a Japanese cultural senior center.
Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod.
Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap
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.
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:
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.
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
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."
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
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.
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
NICHOLAS EPLEY is the John Templeton Keller Distinguished Service Professor of Behavioral Science and Faculty Director of the Roman Family Center for Decision Research at the University of Chicago Booth School of Business.
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
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