How Meditation Works & Science-Based Effective Meditations | Huberman Lab Podcast #96
(credits: Andrew Huberman) https://www.youtube.com/watch?v=wTBSGgbIvsY
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.#HubermanLab #Meditation #ScienceThank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanInsideTracker: https://www.insidetracker.com/huberman Thesis: https://takethesis.com/huberman ROKA: https://www.roka.com/huberman Supplements from Momentoushttps://www.livemomentous.com/hubermanHuberman Lab Premiumhttps://hubermanlab.com/premiumSocial & WebsiteInstagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab TikTok - https://www.tiktok.com/@hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-networkArticlesA Wandering Mind Is an Unhappy Mind: https://bit.ly/3sMP64BBrief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators: https://bit.ly/3zu83gfYoga nidra practice shows improvement in sleep in patients with chronic insomnia: A randomized controlled trial: https://bit.ly/3zvZwtbBooksWherever You Go, There You Are: https://amzn.to/3TSnOFFThe Harvard Psychedelic Club: https://amzn.to/3NkQ2qgAltered Traits: https://amzn.to/3wXsKj8Other ResourcesWaking Up app: https://www.wakingup.comNSDR (Virtusan / Huberman): https://youtu.be/AKGrmY8OSHMNSDR (Madefor): https://youtu.be/pL02HRFk2voTimestamps00:00:00 Meditation 00:04:13 InsideTracker, Thesis, ROKA, Momentous Supplements00:08:25 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 Spotlights00:32:27 AG1 (Athletic Greens)00:33:41 Interoception vs. Exteroception00:42:20 Default Mode Network, Continuum of Interoception & Exteroception00:53:30 Tools: Interoceptive or Exteroceptive Bias, Meditation Challenge01:01:48 State & Trait Changes, Interoceptive & Exteroceptive Meditations, Refocusing 01:07:35 Tool: Brief Meditations, Waking Up App01:10:30 “Third Eye Center” & Wandering Thoughts01:20:46 Meditation: Practice Types, Focal Points & Consistency 01:24:10 Breathwork: Cyclic Hyperventilation, Box Breathing & Interoception 01:30:41 Tool: Meditation Breathwork, Cyclic vs. Complex Breathwork01:39:22 Interoception vs. Dissociation, Trauma01:47:43 Model of Interoception & Dissociation Continuum01:53:39 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; Hypnosis02:14:53 Tool: Space-Time Bridging (STB) 02:25:00 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social MediaHuberman Lab is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com
