The Science of Gratitude & How to Build a Gratitude Practice | Huberman Lab Essentials
Andrew Huberman
Oct 23, 2025
Mindsip insights from this episode:
Implement gratitude practice to lower inflammatory markers
An effective gratitude practice can rapidly and significantly reduce levels of inflammatory cytokines like TNF-alpha and IL-6.
Activate gratitude circuits by observing powerful stories
You can activate your brain's gratitude circuits by watching or listening to powerful stories of other people receiving help and expressing gratitude.
Shift mindset to influence physiological responses
Your body's physiological response to an experience is determined by your mindset, such as whether you choose to do something difficult versus being forced to do it.
Receive gratitude to enhance positive brain shifts
Neuroimaging data shows that receiving gratitude or thanks is much more potent for creating positive shifts in the brain than giving gratitude.
Practice gratitude to reduce anxiety and enhance motivation
A regular gratitude practice can rewire brain pathways to make anxiety and fear circuits less active while enhancing circuits for well-being and motivation.
Value sincerity of gratitude over gift magnitude
The perceived sincerity of gratitude is a stronger factor in activating positive brain circuits than the magnitude of the gift or favor received.
Reevaluate gratitude lists for effective neural change
The popular practice of listing things you're grateful for is not particularly effective in shifting your neural circuitry or chemistry.
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