One way to feel more thankful for things is to imagine life without them. We explore a practice shown to help you see the bright side, even when you feel down.

We know gratitude is good for us, but what if we’re struggling to feel it? This week’s guest, author and podcast producer Stephanie Foo, finds herself missing her close-knit “chosen family” in California since moving to New York. Foo tries a practice called mental subtraction, where she imagines her life without New York. 

Later, gratitude researcher Ernst Bohlmeijer  shares how gratitude practices can reshape our emotions and possibly our whole outlook, and how the Mental Subtraction of Positive Events practice can be antidote to taking things for granted.

Practice:

1. Take a moment to think about a positive event in your life. It could be a career or educational achievement or a special trip you took.
2. Imagine yourself back in the time of this event. Think about the circumstances that made it possible. 
3. Ponder on the ways in which this event may never have happened. For example, if you hadn’t learned about a certain job opening at the right moment. 
4. Write down all of the possible events and decisions - large and small - that could have gone differently and prevented this positive event from occurring. 
5. Imagine what your life would be like now if you had not experienced this positive event and all the fruits that came from it. 
6. Remind yourself that this positive event did happen and reflect upon the benefits it has brought you. Allow yourself to feel grateful that things happened as they did. 

Find the full Mental Subtraction of Positive Events practice at our Greater Good in Action website: https://ggia.berkeley.edu/practice/mental_subtraction_positive_events

Today’s guests:

Stephanie Foo is a radio producer and author of the book What My Bones Know: A Memoir of Healing from Complex Trauma.

Learn more about Stephanie and her book: https://www.stephaniefoo.me/
Follow Stephanie on Twitter: https://twitter.com/imontheradio
Follow Stephanie on Instagram: https://www.instagram.com/foofoofoo/
Follow Stephanie on Facebook:https://tinyurl.com/yx6pwdnf

Ernst Bohlmeijer is a psychology professor who studies gratitude at the University of Twente in The Netherlands.Learn more about Ernst and his work: https://tinyurl.com/2p92p6vn

Science of Happiness Episodes like this one:

• Four Great Gratitude Strategies: https://tinyurl.com/2p9buvkd
• Tips for Keeping a Gratitude Journal: https://tinyurl.com/3jdbe52u
• Five Science-Backed Strategies for More Happiness: https://tinyurl.com/bd4ussjt

Transcript: https://tinyurl.com/4r84778r

Indigenous scholar Dr. Yuria Celidwen guides us in a reflection on our interconnection with water, encouraging us to see it as more than just a vital resource, but as kin. 

How to Do This Practice:

Last week we explored the scientifically backed healing qualities of water, focusing on how connecting with water through sound, sight, and touch can support our well being. This week, indigenous scholar Dr. Yuria Celidwen guides us in a reflection on our interconnection with water, encouraging us to see it as more than just a vital resource, but as kin.  

1. Find a quiet space where you can engage with water— a nearby river, ocean, or even the faucet at home.
2. Focus on the sound of water. Whether it’s the gentle drip from a faucet or the sound of waves, listen deeply to how water calls to you.
3. Contemplate how water transforms between solid, liquid, and gas. Let this remind you of your own potential for transformation.
4. Imagine the water flow, guiding you to feel its presence within and around you, awakening memories, imagination, and a sense of belonging in this shared world.
5. Take a few moments to reflect on how different manifestations of water connect with you. 

Today’s Happiness Break Host:

DR. YURIA CELIDWEN is an indigenous scholar of contemplative studies, and author of the new book, Flourishing Kin: Indigenous Foundations For Collective Well-Being.

Read more on Yuria: https://www.yuriacelidwen.com/#about

Follow Yuria on Linkedin: https://www.linkedin.com/in/yuriacelidwen/

Read Yuria’s work on kin relationality: https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2023.994508/full

If You Enjoyed This Happiness Break, You Might Also Like:

• Experience Nature Wherever You Are, with Dacher
• How to Ground Yourself in Nature, With Yuria Celidwen 

Check Out These Episodes of The Science of Happiness:

•  The Healing Effects of Experiencing Wildlife
•  How to Do Good for the Environment (And Yourself)
•  How to Use Your Body to Relax Your Mind (The Science of Happiness)

We’d love to hear how this practice goes for you! Let us know how you connect with water in your life.

Email us at [email protected] 

Find us on Spotify: https://tinyurl.com/6s39rzus

Help us share Happiness Break! Rate us and copy and share this link: https://tinyurl.com/6s39rzus

Transcript: https://tinyurl.com/59mmr7jc

Discover how connecting with water through all five senses can support well-being.

A growing body of research shows that connecting with water through things like sight and sound and touch can have a positive impact on how we feel, how we think, and even the state of our bodies. This week, we activate all five senses through connecting with water in hopes of applying that research into reality. We hear from an environmental psychologist about the many proven benefits of spending time by water, as well as an indigenous scholar about the view of water not just as vital resources, but as kin that need protecting.

Transcript: https://tinyurl.com/mt4sfdbh

This episode is supported by Tianren Culture, whose vision is “One Wisdom, One Health.” Tianren Culture is a next-generation social platform that acts as a catalyst to foster positive global values and lifestyles.

Practice:
This practice is all about connecting your five senses: taste, sight, sound, touch, and smell– all through water. Here are five steps that could help improve your daily routine. 

1. Taste: Create a daily ritual of mindfully drinking water. 
2. Sight: Recenter yourself by seeing bodies of water in person, virtually, or even in your mind's eye.
3. Sound: Listen to the sound of rain, the sounds of waves crashing to reduce stress, or the faucet dripping.
4. Touch: This could be swimming, showers, even placing your hands in water
5. Smell: Take in the different smells of water bodies in nature.

Today’s guests:

TARANEH ARHAMSADR Based out of Oakland, Taraneh is a mother of two who’s worked in nonprofit communication for over 20 years, all the while being a part time blogger. A little under four years ago, she also co-founded Piper + Enza, a media venture dedicated to empowering families on their health journeys through storytelling. 

Read more on Taraneh: https://piperandenza.com/our-team/
Read some of Taraneh’s work: https://www.mother.ly/author/taraneh-arhamsadr/

DR. MATHEW WHITE is a social psychologist researching the relationships between natural environments, physical health, and psychological health. White has worked at the European Centre for Environment and Human Health for nearly 10 years, and is currently continuing his research at the University of Vienna. 

Read more on Mathew: https://env-psy.univie.ac.at/about-us/mat-white/
Read more on his research efforts: https://www.ecehh.org/person/dr-mathew-white/

 DR. YURIA CELIDWEN is an indigenous scholar of contemplative studies, and author of the new book, Flourishing Kin: Indigenous Foundations For Collective Well-Being.
Read more on Yuria: https://www.yuriacelidwen.com/#about

Science of Happiness Episodes like this one:
The Healing Effects of Experiencing Wildlife: https://tinyurl.com/49pkk6eu
How to Do Good for the Environment (And Yourself): https://tinyurl.com/5b26zwkx

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

We explore the science behind how self-compassionate touch can help us feel better about ourselves.

Link to transcript: https://tinyurl.com/4nm5827f

Summary:  Brittany Luce, host of NPR's "It's Been A Minute," shares her experience with self-compassionate touch. She did it for 20 seconds, almost daily. to quiet her inner critic and foster self-compassion, especially during moments of stress or self-judgment. 

Researcher Eli Susman also shares the fascinating science behind this practice, and how despite being short and sweet —it may still be an effective way to cultivate self compassion -- especially if you find ways to make it a habit.

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 micro 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.

Guest: Brittany Luse is an award-winning journalist, cultural critic. and host of the NPR podcast “It's Been a Minute.”

Learn more about Luse: https://tinyurl.com/3bjt6v7m
Follow Luse on Instagram: https://www.instagram.com/bmluse
Listen to the NPR podcast "It's Been A Minute": https://tinyurl.com/3uek8ey8

Guest: Eli Susman is a researcher and Ph.D. Candidate in Psychology at UC Berkeley
Read Eli Susman's study on self-compassionate touch: https://tinyurl.com/2uh783z8

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