Andrew Huberman: The #1 Reason Why Faith-Based Practices Matter When It Comes To Your Mental Health
In this episode of The School of Greatness, neuroscientist Andrew Huberman discusses the scientific evidence for how faith-based practices like prayer and meditation affect mental and physical health. He explains how these practices can improve cardiovascular health and aid in recovery from grief and addiction, while also exploring the relationship between the vagus nerve and emotional regulation.
The episode covers several other aspects of mental and physical well-being, including the effects of morning sunlight exposure on circadian rhythms, breathing techniques for managing stress and energy levels, and methods for achieving mental clarity. Huberman shares insights about neuroplasticity and learning, including specific techniques for self-reflection and the role of sleep in brain rewiring.
This is a preview of the Shortform summary of the Sep 29, 2025 episode of the The School of Greatness
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1-Page Summary
Science and Benefits of Faith-Based Practices
Neuroscientist Huberman explores how faith-based practices offer health benefits beyond mere beliefs. He emphasizes that active engagement in prayer and meditation, particularly when focused on an external entity, provides tangible health advantages. These benefits include improved cardiovascular health and enhanced recovery from grief and addiction. Huberman notes that while the human brain has remarkable capabilities, faith-based practices offer essential support during life's challenges that the brain alone may not provide.
Importance of Circadian Rhythm and Lifestyle For Health
Huberman explains that morning sunlight exposure within the first hour of waking boosts cortisol levels and benefits our circadian rhythm. He describes how the sun's 850-nanometer light positively affects our body's mitochondria. Regarding breathing techniques, Huberman introduces yoga nidra and explains how long exhales can lower heart rate and induce calm, while emphasized inhales can increase alertness. He also highlights the crucial role of sleep in neuroplasticity and brain rewiring, particularly during the latter half of our sleep cycle.
Neuroplasticity, Self-Reflection, and Growth Mindset
Discussing mental clarity, Huberman shares Rick Rubin's meditation technique of labeling thoughts as mere "thoughts" to disengage from mental chatter. He compares achieving focus to mastering an art form, requiring dedicated practice and guidance. Huberman emphasizes the importance of self-testing and reflection in learning, noting that active reflection after learning experiences is more effective than passive re-exposure to material.
Impact of Emotional Expression and Regulation On Wellbeing
Huberman discusses the vagus nerve's crucial role in emotional regulation, explaining how it serves as a conduit for body-brain information. He emphasizes the importance of expressing emotions rather than suppressing them, noting that even private emotional expression can benefit health. Huberman shares his personal use of meditation and prayer for emotional processing, describing how these practices help quiet the mind and provide perspective. Lewis Howes notes that Huberman's integration of regular prayer has contributed to a calmer, healthier state of being.
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Counterarguments
- While faith-based practices may offer health benefits, it's important to recognize that these effects can vary greatly among individuals, and not everyone may experience the same level of benefit.
- The assertion that prayer and meditation focused on an external entity provide essential support could be challenged by the argument that internal focus and secular mindfulness practices also yield significant health benefits.
- The benefits of morning sunlight exposure are well-documented, but the specific mention of boosting cortisol levels might be oversimplified, as cortisol is a complex hormone with a range of functions and its levels are influenced by many factors.
- The positive effects of 850-nanometer light on mitochondria may not be universally applicable or may require more context regarding the intensity, duration, and frequency of exposure needed to achieve these benefits.
- Breathing techniques like yoga nidra are beneficial, but they may not be suitable for everyone, and other relaxation techniques could be equally or more effective for some individuals.
- The role of sleep in neuroplasticity is critical, but the emphasis on the latter half of the sleep cycle might overlook the importance of the entire sleep architecture, including deep sleep and REM sleep.
- The technique of labeling thoughts to achieve mental clarity may not resonate with or be effective for everyone, and some individuals may find other cognitive strategies more helpful.
- The idea that achieving focus requires practice and guidance could be expanded to include the role of environmental factors, such as minimizing distractions and creating conducive workspaces.
- Self-testing and reflection are indeed effective learning strategies, but they might be complemented by other methods such as collaborative learning or teaching others, which can also enhance understanding and retention.
- The importance of the vagus nerve in emotional regulation is well-established, but it's also important to consider the complex interplay of other physiological systems in emotional processing.
- The encouragement to express emotions for wellbeing might not acknowledge cultural, personal, or situational contexts where emotional expression could have different implications or be less appropriate.
- The personal benefits reported from meditation and prayer might not be generalizable, as individual responses to these practices can be influenced by personal beliefs, cultural background, and psychological disposition.
- The claim that regular prayer contributes to a calmer, healthier state of being could be seen as subjective and not necessarily indicative of the potential effects on others who may not hold the same beliefs or practices.
Actionables
- You can create a "sunrise routine" by setting your alarm 30 minutes earlier to take a walk outside, allowing you to soak in the morning sunlight and potentially enhance your circadian rhythm.
- This routine doesn't just expose you to sunlight; it also incorporates physical activity, which can further contribute to cardiovascular health. For example, you might walk to a local park or just around your neighborhood, using this time to also practice mindful breathing or silent reflection, integrating the benefits of light exposure with those of meditation.
- Develop a "thought labeling" habit by using a small notebook to jot down and categorize your thoughts throughout the day.
- Whenever you find yourself getting lost in thought, take a moment to write down the thought and label it, such as "work-related," "worry," "memory," or "planning." This can help you recognize patterns in your thinking and distance yourself from unproductive rumination. For instance, if you notice a high frequency of worry-related thoughts, you might decide to set aside a specific time to address these concerns rather than letting them interrupt your day.
- Integrate a "vagus nerve activation" practice into your daily routine by humming or singing for 5-10 minutes, as these activities can stimulate the vagus nerve.
- Choose a song or sound that you enjoy and make a habit of humming or singing it while you're in the shower, cooking, or during a break at work. This can be a fun and easy way to potentially improve your emotional regulation without needing any special training or equipment. For example, you might hum your favorite tune every morning while preparing breakfast, turning a mundane task into an opportunity for well-being.
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Science and Benefits of Faith-Based Practices
Neuroscientist Huberman examines the scientific evidence supporting the benefits of faith-based practices, illustrating their importance beyond mere beliefs.
Distinction Between Belief and Practice in Faith-Based Activities
Huberman provides a critical distinction between the statement of belief and the active engagement in faith-based activities. He indicates that the acts of prayer and meditation provide health benefits that are substantially different and more profound than mere beliefs.
Faith Practices Offer Health Benefits Beyond Belief
Faith-based practices that focus on an external entity or take the mind outside of oneself, rather than just the internal declaration of belief, are instrumental in providing health advantages. Such practices go beyond personal convictions to tangible activities with positive effects on health.
Evidence-Based Benefits of Faith-Based Practices
Huberman cites multiple studies to underscore the impact of faith-based practices on well-being, connecting these activities to evidence-based benefits.
Faith-Based Practices: Benefits for Cardiovascular Health, Grief, and Addiction Recovery
Those who regularly engage in faith-based activities like prayer and meditation reap significant health benefits. These benefits span a range of physical and mental health improvements, including reduced instances of cardiovascular and cerebrovascular diseases, as well as enhanced abilities to recover ...
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Science and Benefits of Faith-Based Practices
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Counterarguments
- The scientific evidence for the benefits of faith-based practices might be correlational rather than causational, suggesting that those who engage in such practices might have other healthy behaviors contributing to their well-being.
- The distinction between belief and practice could be more nuanced, as personal beliefs might significantly influence the psychological impact of the practices.
- Some studies on faith-based practices may suffer from methodological issues, such as small sample sizes, lack of control groups, or self-reporting biases.
- The benefits attributed to faith-based practices might be accessible through non-spiritual means, such as secular meditation, exercise, or therapy.
- The role of the brain in spiritual experiences could be interpreted through a variety of lenses, not just neuroscientific, including psychological, cultural, or philosophical perspectives.
- The assertion that faith pract ...
Actionables
- You can integrate mindfulness into daily routines by setting aside specific times for reflection or meditation that align with your existing schedule. For example, use your morning coffee time to meditate for five minutes, focusing on gratitude or a positive intention for the day, which can help improve cardiovascular health and support you during challenging times.
- Create a personal ritual around mealtime to foster a sense of spirituality and community, such as saying a short statement of thanks or sharing a positive thought with anyone present. This practice can turn an everyday activity into a faith-based practice, potentially aiding in grief and addiction recovery by providing a moment of external focus and connection.
- Start a journal where you doc ...
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Importance of Circadian Rhythm and Lifestyle For Health
Andrew Huberman elucidates how vital elements such as morning sunlight exposure, breathing techniques, and the balance between sleep and nutrition can substantially influence our overall well-being.
The Benefits of Morning Sunlight Exposure
Exposing to Bright Sunlight Within the First Hour After Waking to Boost Cortisol and Gain Positive Physiological Effects
Huberman underscores the importance of morning sunlight for health, which has become widely recognized due partly to his frequent mention, almost reaching meme status. He emphasizes that exposing oneself to sunlight within the first hour after waking can boost cortisol levels, which is ideal for our circadian rhythm. Huberman points out that bright light exposure later than two hours after waking up does not have the same effect. Cortisol fluctuates naturally within a 24-hour cycle, helping facilitate better sleep with high levels in the morning and tapering off by night. Disrupted cortisol patterns, sometimes found in health conditions, can lead to sleep disturbances. Bright light exposure in the morning should increase cortisol, providing positive effects, whereas too much light at night can elevate morning blood glucose levels.
Huberman also notes the beneficial effect of the sun's long 850-nanometer light on the body, akin to charging the mitochondria, similar to charging a battery.
The Role of Breathing and Relaxation Techniques
Practices Like Long Exhales Calm and Lower Heart Rate; Specific Patterns Boost Alertness
Huberman introduces the practice of yoga nidra and its associated long exhale breathing, which can lower the heart rate and induce a state of calm. While he does not explicitly detail all the roles or practices of breathing and relaxation techniques, he indirectly mentions the science supporting various breathing methods. He explains that longer or more forceful exhales relative to inhales slow down the heart rate and calm the body, whereas emphasizing inhales can have the reverse effect, heightening alertness. Huberman describes achieving a state of calm alertness by combining these breathing methods, involving respirat ...
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Importance of Circadian Rhythm and Lifestyle For Health
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Clarifications
- Cortisol is a hormone that follows a natural 24-hour cycle, peaking in the morning to help wake you up and gradually decreasing throughout the day. Disrupted cortisol patterns can lead to sleep disturbances, as high cortisol levels at night can interfere with falling asleep and staying asleep. Cortisol plays a crucial role in regulating the sleep-wake cycle, with its levels influenced by exposure to light, particularly in the morning. Maintaining a healthy cortisol rhythm through factors like morning sunlight exposure can support better sleep quality and overall well-being.
- During the latter half of the sleep cycle, the brain undergoes a process known as synaptic pruning and consolidation. This process involves strengthening imp ...
Counterarguments
- While morning sunlight exposure can be beneficial, the degree of its impact on cortisol and overall health may vary among individuals due to genetic differences, geographical location, and seasonal changes.
- The assertion that bright light exposure after two hours of waking does not have the same effect might be too rigid, as individual variations in circadian rhythms could mean that some people still benefit from light exposure beyond this timeframe.
- The relationship between cortisol levels and sleep is complex, and while disrupted cortisol patterns can contribute to sleep disturbances, other factors such as stress, diet, and physical health also play significant roles.
- The beneficial effects of 850-nanometer light from the sun on the body, akin to charging the mitochondria, may not be as straightforward or universally applicable, considering the complexity of mitochondrial function and the influence of other environmental factors.
- Breathing techniques, while beneficial for many, may not be as effective for others due to personal preferences, pre-existing health conditions, or difficulty in correctly practicing these techniques.
- The claim that specific breathing patterns can universally boost alertness or induce calm may not account for the subjective nature of relaxation and the psychological aspects of stress and alertness.
- The emphasis on long exhale breathing in the evening as a counter to stimulating effects may not consider other relaxation techniques that could be more effective for some individuals, such as meditation, reading, or listening to music.
- The role of sleep in neuroplasticity and cognitive function is well-established, but other factors like mental stimulation during waking hours and emoti ...
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Neuroplasticity, Self-Reflection, and Growth Mindset
Andrew Huberman highlights the dynamic nature of our brains and the critical role that neuroplasticity, focus, and self-reflection play in personal development and learning.
The Importance Of Acknowledging and Addressing Mental Noise
Distance Yourself From Mental Chatter For Focus and Clarity
Huberman underscores the importance of distancing oneself from mental chatter to maintain focus and clarity. He shares Rick Rubin's meditation technique of labeling thoughts as mere "thoughts," a method of acknowledging and disengaging from the clutter in our minds. Similarly, Huberman himself records voice memos in his own voice, which he finds more impactful than someone else's voice, using them to direct his mind to acknowledge the noise and visualize it dissipating.
The Process Of Developing and Maintaining Focus
Focus Is a Skill That Requires Practice to Engage In Tasks Effectively
Huberman likens achieving focus to attaining virtuosity in arts—it takes work and practice. He describes how the mind can become noisy due to the external world and one's internal chatter. Focus, according to Huberman, can be seen as a ball bearing on a surface that, ideally, locks into a deep trench, the state in which we are most absorbed in our tasks. For better focus, he talks about placing your brain into particular states, emphasizing that focus is a skill that can be honed with dedication and alertness. Through activations and self-guidance that are incorporated throughout the day, he maintains this state of focus.
He notes that our brains aren't inherently good at maintaining focus throughout all steps of a task without a bit of guidance. To master brain change, Huberman believes, one must engage in the learning process with alertness, keeping focus in mind. This involves constantly redirecting focus until one enters a flow state.
The Power of Self-Testing and Reflection
Reflecting On Experiences Solidifies Knowledge and Skills
Huberman stresses the value of self-inquiry to trigger neuroplasticity, which can lead to a better understanding and improvement of one's mental processes. This involves active reflection after learning experiences, which solidifies the know ...
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Neuroplasticity, Self-Reflection, and Growth Mindset
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Counterarguments
- While neuroplasticity is widely accepted, some researchers argue that there are limits to how much and how quickly the adult brain can change.
- The effectiveness of labeling thoughts as "thoughts" to disengage from mental clutter may not work for everyone, as some individuals may require more structured psychological interventions.
- The use of voice memos might not be universally effective due to individual differences in learning styles and preferences.
- The analogy of focus being like a ball bearing that locks into a deep trench may oversimplify the complex nature of attentional processes in the brain.
- The idea that focus can be improved by placing the brain into specific states may not account for the variability in what works for different people, depending on their unique neurological makeup and life experiences.
- The claim that self-testing aids in long-term retention better than passive re-exposure to material may not hold true for all types of learning or for all learners.
- The emphasis on self-guided activations throughout the day to maintain focus may not consider the need for downtime and the role of unconscious processing in learning and creativity.
- The suggestion that recognizing friction or errors in learning helps solidify knowledge and skills might not address the potential negative impact of excessive self-criticism or perfectionism on learning.
- The recommendation to reflect on work pr ...
Actionables
- You can create a "focus playlist" with instrumental music to minimize external distractions and train your brain to enter a focused state when you hear these tunes. Start by selecting music that you find neither too stimulating nor too relaxing and play it during tasks that require deep concentration. Over time, your brain may associate these sounds with the need to focus, much like a Pavlovian response.
- Develop a habit of "thought tagging" during daily activities by mentally noting distractions and labeling them with categories like "planning," "worrying," or "daydreaming." This can help you become more aware of your internal chatter and redirect your attention more quickly. For example, if you find yourself thinking about groceries while working, mentally note "planning" and return to your task.
- Engage in a nightly "reflection rit ...
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Impact of Emotional Expression and Regulation On Wellbeing
Andrew Huberman discusses the significance of the vagus nerve's role in emotional regulation and wellbeing, underscoring the importance of expressing emotions and the benefits provided by prayer and meditation.
Mind-Body Connection Through the Vagus Nerve
Vagus Nerve: A Conduit For Body-Brain Information, Crucial for Emotional Regulation
Huberman highlights the essential function of the vagus nerve in the mind-body connection. He notes that the vagus nerve serves as a critical conduit, collecting sensory information about the heart rate, lung capacity, and gut status, and relaying this to the brain. Approximately 85% of the nerve's pathways are sensory, bringing the body's status to the brain's attention. It is also involved in controlling motor functions, such as the heart rate and lung filling. The bidirectional operation of the vagus nerve plays a pivotal role in identifying suppressed emotions.
The Benefits Of Allowing and Expressing Emotions
Suppressing Emotions Harms Health; Acknowledging and Releasing Supports Well-Being
Huberman acknowledges the healthy aspect of experiencing emotions and the potential harm of suppressing them, referring to it as "packing down." Expressing emotions at the right time and place is vital for wellbeing. He notes that emotional experiences, ranging from reactions to music to recalling traumatic events, can be intensely memorable. Cognitive behavioral therapy and EMDR are therapies that help people to process traumatic memories and emotions effectively. Fostering empathy, including towards oneself, is crucial in managing and enduring emotional experiences. Even private expressions of emotion, like crying on one's pillow, can contribute positively to health.
Role of Prayer and Meditation in Emotional Processing
Practices For Quieting the Mind and Gaining Perspective Aid Emotional Processing
Huberman shares his personal practices of meditation and prayer, which serve as methods to quiet the mind and undergo emotional processing. He describes his meditative practice as a shift from an active state of thinking and doing to a passive state of being and feeling, which allows for a focus purely on sensation for emotional processing. Pra ...
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Impact of Emotional Expression and Regulation On Wellbeing
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Clarifications
- EMDR therapy, or Eye Movement Desensitization and Reprocessing therapy, is a psychotherapy approach that helps individuals process traumatic memories and emotions. It involves recalling distressing experiences while focusing on external stimuli like hand movements or sounds to facilitate processing. EMDR aims to reduce the impact of past traumas and promote emotional healing through a structured protocol guided by a trained therapist. This therapy has been found effective in treating conditions such as PTSD, anxiety disorders, and other trauma-related issues.
- The bidirectional operation of the vagus nerve means that it carries signals in two directions: from the brain to the body (motor function control) and from the body to the brain (sensory information). This two-way communication allows the brain to receive feedback from the body about various physiological functions like heart rate, breathing, and digestion, influencing emotional regulation and overall well-being.
- Cognitive behavioral therapy (CBT) is a widely used form of psychotherapy that focuses on challenging and changing negative thought patterns to improve emotional well-being. It helps individuals develop coping strategies by addressing cognitive distortions and maladaptive behaviors. CBT is effective in treating various mental health conditions like depression, anxiety disorders, PTSD, and more. Developed by Aaron Beck in the 1950s, CBT is evidence-based and acti ...
Counterarguments
- While the vagus nerve is indeed important for emotional regulation, it is not the only pathway through which the body and brain communicate, and focusing solely on the vagus nerve may oversimplify the complex network of neurobiological processes involved in emotional regulation.
- The idea that suppressing emotions is always harmful may not account for cultural, situational, and individual differences in emotional expression and regulation. In some contexts, emotional suppression can be adaptive and protective.
- The effectiveness of therapies like cognitive behavioral therapy and EMDR can vary greatly among individuals, and they may not be universally effective for all types of trauma or emotional issues.
- The concept of fostering empathy as essential for managing emotions does not consider that excessive empathy can sometimes lead to emotional burnout or distress, particularly in caregiving professions.
- The benefits of private emotional expressions such as crying are not universally experienced; some individuals may not find relief through crying, and others may not be able to cry easily.
- Meditation and prayer, while beneficial for many, may not suit everyone, and some individuals may struggle with these practices or not derive the same level of benefit from them.
- The shift from an active state of thinking to a passive state of feeling in meditation may not be achievable or beneficial for all individuals, particularly those with certain mental health conditions that make such transitions difficult.
- The view of prayer as communication with a non-human entity may not resonate with individu ...
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