Discover how connecting with water through all five senses can support well-being as our guest experiences the calming and refreshing effects of natural waters.

A guided drawing meditation to help you break out of stale thought patterns and maybe even enter a state of flow. No talent required.

How to Do This Practice:

1. Grab a piece of paper and something to draw with.
2. Find a comfortable place and start by taking some deep, mindful breaths
3. Take a few moments to take in your environment. What colors, shapes, and objects do you see?
4. Set a timer and for the next two minutes, draw something that caught your attention. Don’t worry about how it looks and try to stay in the moment.
5. Once time is up, spend a moment appreciating what you drew. Think about the impact of slowing down and doing something fun has had on your day.

Today’s Happiness Break host:
Chris Murchison is a meditation teacher, artist and speaker. He currently works as an independent advisor for organizations interested in improving their work cultures.

Check out Chris’s GGSC profile: https://tinyurl.com/32htut6n
Learn more about Chris’s art and other work: https://chrismurchison.com/about
Follow Chris on Instagram: https://tinyurl.com/4auxk3ur

Transcript: tinyurl.com/4cmucasc

We explore Día de los Muertos—Day of the Dead—as a ritual that nurtures community, imbues loss with meaning, and helps us process grief while also connecting through shared joy.

Summary: We investigate how Día de los Muertos, or Day of the Dead, rituals strengthen family ties and cultural identity, and learn about its evolution from a 3,000 year old practice to a global celebration. We look at key elements like the ofrenda and explore how commercialization—like Mattel’s Day of the Dead Barbie—raises questions about balancing tradition with modern influences.

Guest: Michelle Telléz is an Associate Professor in Mexican-American studies at Arizona State University.
Learn more about Michelle: https://tinyurl.com/2ph3can7

Guest: Mathew Sandoval, a.ka. "Dr. Muerte," an artist and Associate Professor at Arizona State University. He is a leading expert on Día de los Muertos.
Learn more about Mathew: mathewsandoval.com

Transcript: https://tinyurl.com/236sp5fj

Discover Humming Bee Breath (Bhramari Pranayama), a soothing breathing technique that uses gentle humming to promote relaxation and mental calm.

It’s important to take a moment to pause and take a long, slow exhale as we navigate life. In our podcast series, "Breathe Away Anxiety," we explore ancient breathing techniques alongside cutting-edge research that reveals the powerful effects of slow, controlled breathing on our mental and physical well-being. We also share Happiness Break meditations to guide you through these science-backed methods, helping you reduce anxiety and cultivate calm in your everyday life.

Summary: Priyanka Gupta guides us through Bhrmari Pranayama, also known as Humming Bee Breath. Regular practice of this calming technique has been shown to improve sleep, reduce anxiety, and support cardiovascular health.

Transcript: https://tinyurl.com/549v3w62

Time: 15 minutes, or as long as it feels right.

How To Do This Practice:

1. Inhale slowly and deeply through your nose for 3-4 seconds.
2. Exhale for 6-8 seconds, making a gentle humming sound (like a buzzing bee) as you breathe out.
3. Adjust the timing of your inhale and exhale to find a rhythm that feels comfortable for you.
4. Continue the practice for as long as feels right, focusing on the sound and sensation of your breath.

Note: This version of Bhramari Pranayama, practiced without specific gestures (mudras), was studied by Dr. Gunjan Trivedi.

Guest: Priyanka Gupta is a yoga and meditation instructor.
Learn more about Priyanka:
https://www.yogawithpriyanka.ca
https://www.youtube.com/yogawithpriyanka
https://www.instagram.com/yogawithpriyanka
https://linktr.ee/yogawithpriyanka

Related Science of Happiness episodes:
The Science of Humming (Bhramari Pranayama): https://tinyurl.com/549v3w62
How Breathe Away Anxiety (Cyclic Sighing): https://tinyurl.com/4jyvkj4t
How To Tune Out The Noise: https://tinyurl.com/4hhekjuh

Related Happiness Break episodes:
A Breathing Technique To Help You Relax (Cyclic Sighing): https://tinyurl.com/3dtwyk44
A Mindful Breath Meditation, With Dacher Keltner: https://tinyurl.com/mr9d22kr

Did you know humming can soothe your nervous system? We explore the stress-relieving power of Bhramari Pranayama, also known as humming bee breath, with marathon runner and activist Cal Calamia.

Summary: Cal Calamia, the first nonbinary winner of the San Francisco Marathon, explores Bhramari Pranayama, an ancient yogic breathing technique that uses humming to promote relaxation. Dr. Gunjan Trivedi later explains how this "humming bee breath" enhances heart rate variability and why it’s key to managing stress. Part of our ongoing series, Breathe Away Anxiety: https://tinyurl.com/4jyvkj4t

Time: 15 minutes, or as long as it feels right.

How To Do This Practice:

1. Inhale slowly and deeply through your nose for 3-4 seconds.
2. Exhale for 6-8 seconds, making a gentle humming sound (like a buzzing bee) as you breathe out.
3. Adjust the timing of your inhale and exhale to find a rhythm that feels comfortable for you.
4. Continue the practice for as long as feels right, focusing on the sound and sensation of your breath.

Note: This version of Bhramari Pranayama, practiced without specific hand gestures (mudras), was studied by Dr. Gunjan Trivedi.

Guest: Cal Calamia is an activist, teacher, poet, and the first nonbinary winner of the San Francisco marathon.
Learn more about Cal: https://tinyurl.com/25ft296x

Guest: Dr. Gunjan Trivedi is the cofounder of Society for Energy & Emotions at Wellness Space in Ahmedabad, India.
Learn more about Dr. Trivedi and Wellness Space: https://tinyurl.com/r53x6x3x
Read Dr. Trivedi's study about Bhramari Pranayama: https://tinyurl.com/2xnjk6ah

Related Science of Happiness episodes:
How Breathe Away Anxiety (Cyclic Sighing): https://tinyurl.com/4jyvkj4t
How To Tune Out The Noise: https://tinyurl.com/4hhekjuh

Related Happiness Break episodes:
Happiness Break: A Breathing Technique To Help You Relax (Cyclic Sighing): https://tinyurl.com/3dtwyk44
A Mindful Breath Meditation, With Dacher Keltner: https://tinyurl.com/mr9d22kr

Transcript: Coming soon.

Dr. David Spiegel guides you through cyclic sighing, a breathwork practice that helps reduce stress and anxiety.

Summary: Dr. David Spiegel guides you through a simple yet powerful breathwork practice that can help reduce stress, anxiety, and boost overall well-being. Backed by Stanford research, this simple technique uses slow, controlled exhales to calm the nervous system and improve overall well-being.

Transcript: https://tinyurl.com/3dtwyk44

Time: 5 minutes

1. Prepare: Find a comfortable seated or standing position in a quiet environment. Relax your shoulders and jaw.
2. 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.
3. 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.
4. Exhale: Exhale slowly and completely through your mouth. Make sure the exhale is gentle and lasts about twice as long as the combined inhales.
5. 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.
6. 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.

Guest: 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.

Read Dr. Spiegel’s cyclic sighing study here: https://tinyurl.com/mrxbkyr2

Related Science of Happiness episodes:
Breathe Away Anxiety (Cyclic Sighing): https://tinyurl.com/3u7vsrr5
How To Tune Out The Noise: https://tinyurl.com/4hhekjuh

Related Happiness Break episodes:
A Mindful Breath Meditation, With Dacher Keltner: https://tinyurl.com/mr9d22kr

Follow us on Instagram: @scienceofhappinesspod

It’s important to take a moment to pause and take a long, slow exhale as we navigate life. In our podcast series, "Breathe Away Anxiety," we explore ancient breathing techniques alongside cutting-edge research that reveals the powerful effects of slow, controlled breathing on our mental and physical well-being. We also share Happiness Break meditations to guide you through these science-backed methods, helping you reduce anxiety and cultivate calm in your everyday life.

We explore cyclic sighing, a simple breathing technique that can help lift your mood and lower anxiety.

Summary: Cyclic sighing is a breathing exercise that involves inhaling through your nose, filling your lungs, and then slowly exhaling through your mouth. The idea is to inhale briefly but deeply, and then exhale for longer. Research suggests that the slow exhale is what's most relaxing. We hear from pro-surfer Sarah Gerhardt about and Stanford scientist David Spiegel.

Transcript: https://tinyurl.com/3u7vsrr5

Time: 5 minutes

1. Prepare: Find a comfortable seated or standing position in a quiet environment. Relax your shoulders and jaw.
2. 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.
3. 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.
4. 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.
5. 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.

Guest: Sarah Gerhardt is a pro-surfer chemistry professor based out of Santa Cruz, California

Guest: 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.

Read Dr. Spiegel’s cyclic sighing study here: https://tinyurl.com/mrxbkyr2

Related Science of Happiness episodes:
How To Tune Out The Noise: https://tinyurl.com/4hhekjuh

Related Happiness Break episodes:
A Mindful Breath Meditation, With Dacher Keltner: https://tinyurl.com/mr9d22kr

Dr. Kristin Neff guides us in a self-compassionate touch exercise, and shares the many research-backed reasons to cultivate kindness towards oneself.

Transcript: https://tinyurl.com/5xt3mz3h

Summary: Dr. Kristin Neff guides us through various practices of self-compassionate touch, such as placing hands over the heart or cradling the face, to provide comfort and support. Research shows that self-compassion can improve mental and physical well-being and activates the parasympathetic nervous system, reducing stress.

Guest: Dr. Kristin Neff is an associate professor in the University of Texas at Austin's department of educational psychology. She's also the co-author of 'Mindful Self-Compassion for Burnout,' which offers tools to help individuals heal and recharge from burnout.

How To Do This Self-Compassionate Touch Practice:

Take a moment to try these different touches and see which feels most supportive to you. Whenever you feel stressed or upset, or just need some extra support, use this compassionate touch to remind yourself that you’re here for you. Research shows the practice works best when practiced regularly.

Duration: 20 seconds, practiced daily or as often as you can.

Find a comfortable space. Sit or stand somewhere you feel relaxed and at ease. Try out these practices while thinking kind words to yourself, as though you were comforting a dear friend in distress.

1. Touch Your Heart: Place both hands gently over the center of your chest, one on top of the other. Apply just enough pressure to feel connected, but not uncomfortable. Focus on the warmth of your touch.

2. Feel Your Strength: If it feels right, make a gentle fist with your left hand, symbolizing strength, and place it over your heart. Rest your right hand on top of the fist to combine the feeling of strength and love.

3. Cradle Your Face: Gently cup each of your cheeks with your hands, holding your face as you would a loved one in distress. Let the touch be soft and caring.

4. Support Your Core: Place both hands over your solar plexus, just below your ribcage, and imagine you're holding and supporting your core. This can be particularly comforting if you're feeling fear or deep emotions.

5. Give Yourself a Hug: Cross your arms, resting each hand on the opposite shoulder. Gently squeeze yourself, adjusting the pressure to feel comforting but not overwhelming.

Related Science of Happiness episodes:

• How to Feel Better About Yourself
• Give Yourself A Break
• If You Want to Be More Productive, Cut Yourself Some Slack

Related Happiness Break mediations:

• What to do When you're Struggling, With Spring Washam