Music & Your Brain

The Brain Body Contract

Sponsors: Eight Sleep & ROKA

Music & Emotions; Brain & Body Interpretation

Music & Intent; Babies, Music & Movement

Tool: Health Metrics & Music, Breathing & Heart Rate

Sponsor: AG1

Music, Brain & Predictions

Music & Brain: Novelty, Arousal, Memories

Tool: Movement; Motivation & Faster Music

Tool: Cognitive Work & Binaural Beats

Silence or Music for Studying?, White Noise, Binaural Beats

Tool: Retain Information & Internal Dialogue

Tool: Focus, Work Breaks & Music

Physical Exercise, Performance & Music

Sponsor: InsideTracker

Music & Shifting Mood

“Happy” vs. “Sad” Music, “One-Hit Wonders” & Artificial Intelligence

“Bass Face”; Music, Movement & Facial Expressions

Tools: Shift to Happy Mood with Music; Sad Mood Catharsis

Tool: Music & Reducing Anxiety, “Weightless”

Playing Instruments, Singing & Brain Connectivity

Music & the Brain

Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

- Music is a neurological phenomenon that activates nearly every part of the brain.
- Different types of music activate different neural circuits in the brain, creating different brain and bodily states.
- Music can be leveraged to shift brain states, enhance learning and memory, and enhance brain plasticity.
- It is best to listen to music in between bouts of work or during brief rest periods, rather than while working.
- The podcast aims to provide free information about science and science-related tools to the general public.
- Music cannot describe physical objects or actions like language can, but it can beautifully describe and evoke emotions with nuance.
- Music has the ability to evoke empathy, even without lyrics, by creating a sense of understanding and connection with others.
- Listening to music for 10 to 30 minutes per day can lead to significant shifts in bodily physiology, such as reduced resting heart rate and increased heart rate variability.

- Music is a neurological phenomenon that activates nearly every part of the brain.
- Listening to music involves the brain and body becoming part of the instrument that contributes to our perception of the music.
- Different types of music activate different neural circuits in the brain, creating different brain and bodily states.
- Music can be leveraged to shift brain states, enhance learning and memory, and enhance brain plasticity.
- It is best to listen to music in between bouts of work or during brief rest periods, rather than while working.

I'm pleased to announce that we will be hosting three live events in Australia. All three events will cover science and science-related tools for mental health, physical health, and performance. There will also be a live question and answer session. The first live event will take place on February 10th in Melbourne at the Plenary Theater. The second live event will take place on February 17th in Sydney at the Sydney Opera House. And the third event will take place on February 23rd in Brisbane at the Great Hall. To access tickets to any of these events, simply go to hubermanlab.com slash tour and use the code Huberman. I hope to see you there. And last, but certainly not least, thank you for your interest in science.

- Binaural beats can enhance concentration and focus, specifically at a frequency of 40 Hertz.
- However, recent studies show that binaural beats can also impede concentration and cognitive performance, but these studies did not use 40 Hertz binaural beats specifically.
- White noise and brown noise can also be used for cognitive focus.
- There are free apps and YouTube scripts available for listening to binaural beats.
- The speaker personally uses white noise, brown noise, 40 Hertz binaural beats, classical music, or works in silence to enhance focus.

- Controlled studies show that people perform best on cognitive tasks in complete silence.
- The second best condition is to have instrumental music playing in the background.
- People perform even worse when listening to music with lyrics while doing cognitive work.
- Previous studies have shown that white noise, brown noise, and 40 Hertz binaural beats can improve focus and cognitive performance.
- If listening to music while working, it is best to choose purely instrumental music that is somewhat faster than 140 to 150 beats per minute.

- The speaker does not use a teleprompter for podcasting and instead relies on bullet pointed notes.
- They were taught a method in university to read and retain information by listening to the words in their head as if they were being spoken.
- The speaker is curious about others' processes of reading and retaining information, specifically whether they include an internal dialogue.
- The brain generates premotor activity when reading, but the signals are typically just below the threshold of actually speaking the words.
- When the speaker says they listen to the words in their head while reading, they mean that they are just shy of saying the words out loud.

- Listening to music prior to a task can help with motivation.
- For cognitive tasks that require reading and concentration, silence or specific types of noise (40 Hertz binaural beats, white noise, or brown noise) are best.
- If listening to music, instrumental music without lyrics is preferable.
- Listening to music with lyrics, especially familiar and uplifting songs, can enhance cognition and performance when used during breaks from cognitive work.
- Taking breaks during cognitive work and listening to music during those breaks can increase focus and learning ability when returning to the task.

- The impact of music on physical performance is mixed according to studies.
- The type of physical exercise and individual preferences play a role in the effectiveness of music.
- Listening to faster, upbeat music during rest periods or intermittently during exercise can enhance performance.
- Switching between silence and music, particularly familiar and motivating music, can be beneficial.
- There is no one-size-fits-all approach, and individuals can experiment with different variables to find what works best for them.

- InsideTracker is a personalized nutrition platform that analyzes data from blood and DNA to help understand the body and meet health goals.
- Regular blood work is important for understanding immediate and long-term health.
- InsideTracker provides a personalized platform to easily understand blood test results and offers protocols to adjust levels for optimal health.
- InsideTracker's ultimate plan includes measures of ApoB and insulin, which are indicators of cardiovascular health and energy regulation.
- There is a 20% discount available for InsideTracker plans by visiting InsideTracker.com/Huberman.

- Music has the ability to shift our mood and alleviate anxiety.
- The components of music, such as frequency, cadence, and lyrics, activate brain circuits and evoke the firing of neurons in the brain.
- Certain frequencies of sound in music release neurochemicals in the brain, creating emotional states.
- The auditory system and circuits in the brain that respond to music have a strong ability to evoke emotional states.
- Surveys show that people listen to music to relax, make themselves happy, process emotions (often sadness), and increase concentration.

- Music that makes people happy tends to be faster, with 140 to 150 beats per minute or faster.
- Happy music is often in a major key and may have lyrics about positive events or total nonsense.
- The cadence of music is the critical variable in shifting one's mood.
- One hit wonders are often uplifting songs that improve people's mood.
- AI is being used to generate new songs based on the rules of how music impacts the brain.

- Listening to particular sounds activates premotor and motor circuits in the brain and body, as well as facial microstructures related to emotion.
- There is a direct relationship between the frequency and cadence of a sound and facial expressions.
- Low frequency bass tones played spaced apart from each other can evoke a specific facial expression known as "bass face."
- These circuits and facial expressions are fundamental components of communication and have likely been used by humans for thousands of years.
- There are many quality studies exploring how music impacts the brain and mood states.

- Listening to happy music for at least nine minutes can significantly shift one's mood into a happier state.
- To process somber or sad feelings, listening to sad music for 13 minutes or more can help people move past their feelings of sadness.
- The effectiveness of feeling and expressing emotions through music is a topic that should be explored further in a separate podcast episode.
- The use of catharsis, amplifying emotional expression or feeling, can help individuals move through states of sadness.
- Giving oneself a period of time to listen to sad music can be a helpful approach in processing feelings of sadness.

- The podcast is separate from the speaker's teaching and research roles at Stanford.
- The podcast aims to provide free information about science and science-related tools to the general public.
- The first sponsor is Eight Sleep, which makes smart mattress covers that regulate body temperature for better sleep.
- The second sponsor is Roka, which makes high-quality eyeglasses and sunglasses designed for performance and everyday use.
- Listeners can save $150 off an Eight Sleep mattress cover and 20% off their first order at Roka by using the provided codes.

- Music can be used to shift states of happiness, sadness, and anxiety.
- The physiological sigh is a breathing technique that effectively reduces anxiety in real time.
- A study from the University of Pennsylvania showed that listening to the song "Weightless" by Marconi Union can reduce anxiety by up to 65% in just three minutes.
- This reduction in anxiety is comparable to the effects of benzodiazepines.
- The song "Weightless" has gained popularity on YouTube, with a 10-hour version receiving 47 million views.

- The speaker shares a personal story about being encouraged to play the violin as a child but ultimately quitting due to lack of skill.
- Learning to play an instrument at a young age, especially before the age of eight, leads to enhanced brain connectivity that persists into adulthood.
- Learning multiple instruments and singing along with instrumentals further enhances brain connectivity.
- Learning an instrument and singing are a gateway to neuroplasticity, which enhances learning and the acquisition of new skills.
- Listening to novel forms of music, especially when paying attention to it, also expands the brain's capacity for neuroplasticity.

- The topic of music in the brain is vast and complex.
- Music has the ability to tap into our neural circuitry and affect our emotional and motivational states.
- Music can be leveraged to shift emotional and motivational states.
- There is more to explore regarding the formal structure of music and its relationship to brain function, as well as singing and songwriting.
- Music has the power to activate the brain and there are specific areas dedicated to processing music.

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- Check out the sponsors mentioned in the episode to support the podcast.
- Momentous Supplements are recommended for improving sleep, hormone support, and focus.
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- Music cannot describe physical objects or actions like language can, but it can beautifully describe and evoke emotions with nuance.
- There is scientific evidence to suggest that music evolved before spoken language, and singing and dance may have evolved before language as well.
- Music has the ability to evoke empathy, even without lyrics, by creating a sense of understanding and connection with others.
- When we listen to music, our neurons and hormones respond to the frequencies of sound, creating a symphony of emotion within our bodies and brains.
- Music has a powerful impact on our emotions and can make us feel lifted or experience a sense of lightness.

- Music can explain and evoke emotions, as well as imply intent.
- Different frequencies and patterns of sound in music can evoke different types of bodily movements.
- Babies as young as three months old respond to music with rhythmic movements of their limbs and torso.
- The neural circuits in the brain that respond to music are closely connected to the neural circuits that generate movement in the body.
- The study of babies' responses to music suggests that certain frequencies of sound evoke different types of bodily movements.

- Music can evoke emotions, convey intent, and generate action within us.
- Listening to music for 10 to 30 minutes per day can lead to significant shifts in bodily physiology, such as reduced resting heart rate and increased heart rate variability.
- Heart rate variability reflects the balance between the sympathetic and parasympathetic nervous systems, and music activates the parasympathetic aspect, leading to periods of relaxation and calm.
- The positive effects of listening to music on health are likely due to changes in breathing patterns, specifically respiratory sinus arrhythmia.
- Music can impact our physiology at a deep level, even below our conscious awareness, by turning the knobs of our cardiovascular system and breathing apparatus.

- The speaker has been taking AG1 daily since 2012 and is happy that they are sponsoring the podcast.
- AG1 is a vitamin mineral probiotic drink that provides foundational nutrition.
- The speaker tries to get enough vitamins and minerals from whole food sources but often can't, so AG1 helps fill that gap.
- AG1 also contains adaptogens to help with stress and improves focus, energy, and sleep.
- There is a special offer for listeners to try AG1 at drinkag1.com/huberman, which includes five free travel packs and a year supply of vitamin D3K2.

- Music has a powerful effect on evoking physiological responses in the brain and body.
- Many people seek ways to increase motivation and sustain it over time.
- Listening to music activates premotor and motor circuits in the brain, which can increase motivation.
- Music activates various neural circuits and releases neurochemicals, influencing the likelihood of neuron activity.
- The frontal cortex is involved in understanding context and making predictions, and it is activated when listening to music.

- The frontal cortex plays a predictive role in anticipating the next song in an album or mixtape.
- The release of dopamine is linked to the brain's prediction machinery and the sense of novelty in music.
- Listening to music activates brain circuits associated with novelty, such as the ventral tegmental area and nucleus accumbens.
- Music also activates brain areas involved in arousal, memory encoding, and emotional responses, such as the amygdala, parahippocampal formation, cortex, and hippocampus.
- Music has the ability to evoke strong memories and emotions, creating a rich and complex experience.

- There are two brain circuits, the basal ganglia and the cerebellum, that are activated by music and are involved in regulating movement.
- Listening to music creates a propensity for action and evokes the activation of various brain circuits.
- Music with a faster cadence, around 140 to 150 beats per minute, can create a heightened state of motivation to move.
- Music can evoke the release of neurochemicals that shift the body towards being more likely to move.
- Listening to faster music prior to engaging in work or exercise can increase motivation.

How to Use Music to Boost Motivation, Mood & Improve Learning | Huberman Lab Podcast