How Meditation Works Science-Based Effective Meditations Huberman Lab Podcast 96

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 Science Thank you to our sponsors AG1 Athletic Greens a https 3A 2F 2Fathleticgreens com 2Fhuberman a InsideTracker a https 3A 2F 2Fwww insidetracker com 2Fhuberman a Thesis a https 3A 2F 2Ftakethesis com 2Fhuberman a ROKA a https 3A 2F 2Fwww roka com 2Fhuberman a Supplements from Momentous a https 3A 2F 2Fwww livemomentous com 2Fhuberman a Huberman Lab Premium a https 3A 2F 2Fhubermanlab com 2Fpremium a Social Website Instagram - a https 3A 2F 2Fwww instagram com 2Fhubermanlab a Twitter - a https 3A 2F 2Ftwitter com 2Fhubermanlab a Facebook - a https 3A 2F 2Fwww facebook com 2Fhubermanlab a TikTok - a https 3A 2F 2Fwww tiktok com 2F 40hubermanlab a Website - a https 3A 2F 2Fhubermanlab com a Newsletter - a https 3A 2F 2Fhubermanlab com a neural-network Articles A Wandering Mind Is an Unhappy Mind a https 3A 2F 2Fbit ly 2F3sMP64B a Brief daily meditation enhances attention memory mood and emotional regulation in non-experienced meditators a https 3A 2F 2Fbit ly 2F3zu83gf a Yoga nidra practice shows improvement in sleep in patients with chronic insomnia A randomized controlled trial a https 3A 2F 2Fbit ly 2F3zvZwtb a Books Wherever You Go There You Are a https 3A 2F 2Famzn to 2F3TSnOFF a The Harvard Psychedelic Club a https 3A 2F 2Famzn to 2F3NkQ2qg a Altered Traits a https 3A 2F 2Famzn to 2F3wXsKj8 a Other Resources Waking Up app a https 3A 2F 2Fwww wakingup com a NSDR Virtusan Huberman a https 3A 2F 2Fyoutu be 2FAKGrmY8OSHM a NSDR Madefor a https 3A 2F 2Fyoutu be 2FpL02HRFk2vo a Timestamps 00 00 00 Meditation 00 04 13 InsideTracker Thesis ROKA Momentous Supplements 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 32 27 AG1 Athletic Greens 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 Huberman 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 - a https 3A 2F 2Fwww blabacphoto com a

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