Episode
How Meditation Works & Science-Based Effective Meditations
2:25:32
Published: Mon Oct 31 2022
Description
In this episode, I discuss the biological mechanisms of the state changes that occur during different types of meditation and describe how to develop the meditation practice optimal for you. I explain key meditation principles, such as using specific breathwork patterns and adjusting your perception to specific locations along the continuum between interoception, exteroception and dissociation. I discuss how meditation practices lead to long-term trait changes and neuroplasticity, including changing your default mood, reducing baseline anxiety/depression, increasing your ability to focus, enhancing relaxation, improving sleep, and increasing your overall happiness level. I also explain the concept behind the “third-eye center,” what mindfulness is from a biological standpoint, the power of ultra-brief meditations and how to select the best meditation and time and duration to meditate to meet your need. I also explain a novel open-eyed perception-based meditation that may enhance focus, relaxation and task-switching ability. Whether you are a novice or an experienced meditator or simply interested in how our brain controls different aspects of conscious awareness and self-regulation, this episode should interest you. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Thesis: https://takethesis.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Meditation (00:04:48) Sponsors: LMNT, Thesis, Momentous (00:08:25) Brief History of Meditation: Consciousness, Psychedelics, fMRI (00:16:19) How the Brain Interprets the Body & Surrounding Environment; Mindfulness (00:26:07) Neuroscience of Meditation; Perceptual Spotlights (00:31:58) Sponsor: AG1 (00:33:41) Interoception vs. Exteroception (00:42:20) Default Mode Network, Continuum of Interoception & Exteroception (00:53:30) Tools: Interoceptive or Exteroceptive Bias, Meditation Challenge (01:01:48) State & Trait Changes, Interoceptive & Exteroceptive Meditations, Refocusing (01:07:35) Tool: Brief Meditations, Waking Up App (01:10:30) “Third Eye Center” & Wandering Thoughts (01:20:46) Meditation: Practice Types, Focal Points & Consistency (01:24:10) Breathwork: Cyclic Hyperventilation, Box Breathing & Interoception (01:30:41) Tool: Meditation Breathwork, Cyclic vs. Complex Breathwork (01:39:22) Interoception vs. Dissociation, Trauma (01:47:43) Model of Interoception & Dissociation Continuum (01:53:39) Meditation & Dissociation: Mood, Bias & Corresponding Challenge (02:00:18) Meditation & Sleep: Yoga Nidra, Non-Sleep Deep Rest (NSDR) (02:11:33) Choosing a Meditative Practice; Hypnosis (02:14:53) Tool: Space-Time Bridging (STB) (02:25:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media Title Card Photo Credit: Mike Blabac Disclaimer
Chapters
This podcast episode explores the different types of meditation and how they can fundamentally alter our way of being.
00:00 - 04:20 (04:20)
Summary
This podcast episode explores the different types of meditation and how they can fundamentally alter our way of being. The host also discusses the science behind meditation and how it can benefit our brain and body.
EpisodeHow Meditation Works & Science-Based Effective Meditations
PodcastHuberman Lab
InsideTracker analyzes your blood, DNA and lifestyle to generate a personalized report of your overall health and provides specific directives to improve metabolic factors, hormones, and other bodily functions for long-term health.
04:20 - 10:23 (06:02)
Summary
InsideTracker analyzes your blood, DNA and lifestyle to generate a personalized report of your overall health and provides specific directives to improve metabolic factors, hormones, and other bodily functions for long-term health. By emphasizing single-ingredient supplements and dosages, you can create a cost-effective and effective supplementation plan for your health.
EpisodeHow Meditation Works & Science-Based Effective Meditations
PodcastHuberman Lab
This podcast discusses the brain and body changes that occur during meditation, as well as the numerous benefits that have been scientifically proven to occur as a result of regular meditation practice.
10:23 - 23:07 (12:43)
Summary
This podcast discusses the brain and body changes that occur during meditation, as well as the numerous benefits that have been scientifically proven to occur as a result of regular meditation practice.
EpisodeHow Meditation Works & Science-Based Effective Meditations
PodcastHuberman Lab
This episode talks about the different aspects of meditation and how it can help in directing our attention in order to be mindful and present.
23:07 - 32:05 (08:57)
Summary
This episode talks about the different aspects of meditation and how it can help in directing our attention in order to be mindful and present.
EpisodeHow Meditation Works & Science-Based Effective Meditations
PodcastHuberman Lab
While many people start their meditation practice with increased focus on their interoceptive awareness, it's important to find a balance and not become too focused on bodily sensations to avoid being intrusive in daily activities.
32:05 - 43:38 (11:33)
Summary
While many people start their meditation practice with increased focus on their interoceptive awareness, it's important to find a balance and not become too focused on bodily sensations to avoid being intrusive in daily activities. Some people may benefit from practicing more exteroceptive awareness meditation techniques such as walking meditation.
EpisodeHow Meditation Works & Science-Based Effective Meditations
PodcastHuberman Lab
The default mode network is the network of brain areas that are active when your mind is wandering between the past, the present, and future.
43:38 - 48:57 (05:18)
Summary
The default mode network is the network of brain areas that are active when your mind is wandering between the past, the present, and future. It generates mind wandering or our thoughts drifting from the past to the present to the future.
EpisodeHow Meditation Works & Science-Based Effective Meditations
PodcastHuberman Lab
Meditation is not just about focusing inwardly, but also about adjusting one's perception to external sensations.
48:57 - 1:03:10 (14:12)
Summary
Meditation is not just about focusing inwardly, but also about adjusting one's perception to external sensations. Understanding the interoceptive and exteroceptive continuum and where you fall on it is key to choosing the right type of meditation for the moment.
EpisodeHow Meditation Works & Science-Based Effective Meditations
PodcastHuberman Lab
Brain imaging shows that expert meditators can focus on external stimuli for extended periods of time, while most people's minds tend to wander.
1:03:10 - 1:10:08 (06:57)
Summary
Brain imaging shows that expert meditators can focus on external stimuli for extended periods of time, while most people's minds tend to wander. Regular meditation practice can help improve attention and focus through consistent refocusing.
EpisodeHow Meditation Works & Science-Based Effective Meditations
PodcastHuberman Lab
This podcast episode discusses how thoughts, feelings, and memories can seem overwhelming during a meditative practice focused on the brain instead of the body, and how Descartes viewed the pineal gland as the seat of the soul.
1:10:08 - 1:19:01 (08:53)
Summary
This podcast episode discusses how thoughts, feelings, and memories can seem overwhelming during a meditative practice focused on the brain instead of the body, and how Descartes viewed the pineal gland as the seat of the soul.
EpisodeHow Meditation Works & Science-Based Effective Meditations
PodcastHuberman Lab
A daily 13-minute third eye meditation practice can improve mood, cognitive ability, focus, memory, and ability to sleep, according to a study.
1:19:01 - 1:25:08 (06:07)
Summary
A daily 13-minute third eye meditation practice can improve mood, cognitive ability, focus, memory, and ability to sleep, according to a study. Consistency is key, and longer sessions can be done if only one session per week is possible.
EpisodeHow Meditation Works & Science-Based Effective Meditations
PodcastHuberman Lab
The role of breathing in meditation is to direct our perception in a deliberate way to a specific location on the surface, within our body, or external to our body, and the pattern of breathing can be deliberate, typically involving slowing one's breathing.
1:25:08 - 1:40:41 (15:32)
Summary
The role of breathing in meditation is to direct our perception in a deliberate way to a specific location on the surface, within our body, or external to our body, and the pattern of breathing can be deliberate, typically involving slowing one's breathing.
EpisodeHow Meditation Works & Science-Based Effective Meditations
PodcastHuberman Lab
This episode explores the continuum between interoception and dissociation and explains how finding the optimal balance between the two is crucial for overall mental and physical health.
1:40:41 - 1:45:58 (05:17)
Summary
This episode explores the continuum between interoception and dissociation and explains how finding the optimal balance between the two is crucial for overall mental and physical health.
EpisodeHow Meditation Works & Science-Based Effective Meditations
PodcastHuberman Lab
In this podcast, the speaker emphasizes how various practices like mindfulness, therapy, and social engagement can help individuals to be more aware of their feelings and get away from a dissociative state.
1:45:58 - 1:54:41 (08:42)
Summary
In this podcast, the speaker emphasizes how various practices like mindfulness, therapy, and social engagement can help individuals to be more aware of their feelings and get away from a dissociative state. The discussion also includes the effects of sleep deprivation on the interoception and dissociation continuum.
EpisodeHow Meditation Works & Science-Based Effective Meditations
PodcastHuberman Lab
Meditation can either make things better or worse depending on whether or not we become more present to interoception or dissociation and our bias is one of dissociation versus interoception.
1:54:42 - 2:03:27 (08:45)
Summary
Meditation can either make things better or worse depending on whether or not we become more present to interoception or dissociation and our bias is one of dissociation versus interoception. Being mindful of your bias in meditation can help you gain the intended benefits of meditation without harmful consequences.
EpisodeHow Meditation Works & Science-Based Effective Meditations
PodcastHuberman Lab
Yoga Nidra and NSDR can reduce cortisol and replenish neuromodulators like dopamine as much, if not more, than traditional meditation.
2:03:27 - 2:15:32 (12:04)
Summary
Yoga Nidra and NSDR can reduce cortisol and replenish neuromodulators like dopamine as much, if not more, than traditional meditation. This type of meditation practice can also reduce the amount of sleep needed and replenish lost sleep, making it an excellent behavioral practice for those with sleep issues.
EpisodeHow Meditation Works & Science-Based Effective Meditations
PodcastHuberman Lab
The key to a good meditation practice is to be able to flexibly and dynamically engage with the world around you.
2:15:32 - 2:24:04 (08:32)
Summary
The key to a good meditation practice is to be able to flexibly and dynamically engage with the world around you. Interoceptive awareness can help you achieve this by allowing you to focus on your breathing or third eye center for a short period of time.
EpisodeHow Meditation Works & Science-Based Effective Meditations
PodcastHuberman Lab
In the upcoming episodes, the Huberman Lab podcast will have expert guest speakers with knowledge about the utility of mantras and intentions in meditation, including neuroscientists and clinicians.
2:24:04 - 2:25:55 (01:50)
Summary
In the upcoming episodes, the Huberman Lab podcast will have expert guest speakers with knowledge about the utility of mantras and intentions in meditation, including neuroscientists and clinicians. The podcast also covers distinct science-based tools on its three different platforms.