From: hubermanlab
Gratitude, a profound sense of thankfulness and appreciation, engages specific neural circuits and neurochemicals that enhance psychological and physiological well-being. Recent scientific studies have delved into understanding how gratitude practices influence brain activity and the associated release of neuromodulators, with significant insights emerging about the roles of the medial prefrontal cortex, anterior cingulate cortex, and serotonin.
Neural Circuits in Gratitude
Gratitude primarily activates the medial prefrontal cortex and the anterior cingulate cortex. These areas are critical in context setting, empathy, and emotion regulation, functioning to position our experiences in a broader narrative context which shapes our emotional responses in communication.
Medial Prefrontal Cortex
The medial prefrontal cortex plays a pivotal role in planning, deep thinking, and setting the context for experiences. It’s involved in evaluating experiences, past, present, or future, and sets the backdrop against which gratitude can be more intensely felt and appreciated. Utilizing gratitude triggers activity in this area, facilitating positive emotional shifts and reinforcing the value of social bonds and interactions [00:24:26].
Anterior Cingulate Cortex
The anterior cingulate cortex (ACC) is another crucial area that shows increased activity during gratitude practices. It is associated with emotional and empathetic responses, thereby supporting pro-social behavior and strengthening interpersonal relationships and stress management [01:06:02].
Neuromodulators: The Chemical Basis
Gratitude engages several neuromodulators that modulate the activity of these neural circuits:
Serotonin
One of the central neuromodulators linked to gratitude is serotonin. Released from a small set of neurons in the brainstem’s raphe nuclei, serotonin is crucial for enhancing pro-social behaviors and emotional well-being. It is linked with reducing feelings of anxiety and depression while improving mood and cognitive functions related to reward and reward and social interaction [00:21:24].
The Role of Story
Narrative plays a fundamental role in enhancing the effectiveness of gratitude practice. The neural circuits are stimulated not just by personal experiences but also by watching or hearing stories where individuals experience gratitude. These narratives activate the prefrontal cortex and associated pathways, enabling exaggerated positive responses and fostering a sense of connectedness and empathy with the characters involved in gratitude practice [00:35:01].
Neuromodulators and Gratitude
The neuromodulator serotonin enhances pro-social behavior and general feelings of well-being when activated through gratitude practices.
Conclusion
The complex interaction between neural circuits and neuromodulators demonstrates the profound impact that gratitude can have on mental and physical health. Engaging in gratitude practices facilitates neuroplasticity, encouraging shifts toward a generally more positive, motivated state over time neuroplasticity. Understanding these systems highlights why gratitude may serve as an effective tool for enhancing well-being and emotional health.
For those interested in optimizing the benefits of gratitude, focusing on genuine and story-based practices can significantly amplify these neural and chemical responses. By linking gratitude to engaging stories or past experiences where gratitude was sincerely felt or received, individuals can effectively engage the relevant neural circuits and neurochemistry associated with well-being and motivation.