From: hubermanlab
Grief is a profound emotional experience with physiological and neurobiological implications. Understanding these impacts can provide insights into why grief is such a challenging process and offer guidance for navigating it more effectively. In this article, we explore the physiological and neurobiological aspects of grief as discussed by Andrew Huberman on the Huberman Lab Podcast.
Neurobiology of Grief
Grief is not merely a state of sadness but also a motivational state characterized by yearning and desire. This is largely influenced by the brain’s reward system, involving areas such as the nucleus accumbens, where dopamine plays a central role in creating a motivational state [[00:18:01]]. As Huberman explains, grief activates both the neural circuits associated with pain and those linked to craving and pursuit, highlighting its dual nature of emotional pain and desire [[00:19:00]].
The Role of Attachment in Grief
The attachment we have with individuals, animals, or things is represented in our brain through a complex map involving three dimensions: space, time, and closeness [[00:34:44]]. When a loss occurs, this map requires significant reorganization, challenging our perception of where and when we expect to interact with those we have lost. This disruption contributes to the deep yearning and disorientation often experienced during grief.
Neurochemical Influences
Oxytocin, a hormone associated with attachment and bonding, influences how intensely we experience grief. Studies show that individuals with more oxytocin receptors in certain brain areas, like the nucleus accumbens, may experience grief more deeply because of their higher capacity for attachment [[01:16:36]]. This implies that the neurochemical landscape of our brains can affect the depth and duration of the grief experience.
Physiological Impact of Grief
Grief impacts various physiological systems, including stress hormone regulation and autonomic nervous system responses. Research indicates that individuals with higher baseline levels of epinephrine, a stress hormone, are more likely to experience complicated grief [[01:21:00]]. Elevated stress levels can exacerbate grief, making it harder to process and adaptively move through the loss, emphasizing the effects of stress.
Vagal Tone and Emotion Regulation
Vagal tone, indicative of the parasympathetic nervous system activity linked to calming physiological states, plays a role in how one navigates grief. Individuals with higher vagal tone may find it easier to engage in emotional regulation activities, potentially easing the grieving process [[01:30:01]]. This can be connected to practices like breathwork which enhance emotional control.
Cortisol Rhythms
There is a noted difference in diurnal cortisol rhythms between those experiencing complicated grief compared to more adaptive grieving. Typically, those in complicated grief show higher cortisol levels in the afternoon and evening – a pattern also associated with certain forms of depression [[01:46:09]]. This disruption in the normal cortisol rise-and-fall pattern can affect sleep, emotional regulation, and overall health, akin to the biological basis of mood disorders.
Moving Through Grief
Huberman emphasizes tools for navigating grief, including practicing emotional disclosure, enhancing vagal tone through specific breathing exercises, and ensuring proper sleep hygiene to support neuroplasticity [[01:54:02]]. Understanding and maintaining neurobiological health is crucial in facilitating the adaptive processing of grief.
Grief is an intricate process deeply rooted in both neurobiological and physiological states. By harnessing scientific insights and practical tools, individuals can better navigate the complex landscape of grief, maintaining their well-being while honoring their attachments.