🙏 Science of Spirituality: Huberman x David DeSteno

🌟 Why spirituality is science-backed

When people hear the word spirituality, they often think of religion, incense, or vague self-help clichés. But what Dr. David DeSteno (psychology professor at Northeastern) showed in his conversation with Andrew Huberman is that spiritual practices are built on deep biological foundations. Humans evolved to thrive when we experience awe, gratitude, and connection. These states aren’t just abstract ideas — they create measurable shifts in stress hormones, heart rhythms, and even immune markers.

Instead of seeing spirituality as “woo-woo,” DeSteno frames it as a toolkit that our bodies are already wired to respond to. The best part? You don’t need hours of meditation or a monastery retreat. Just a few intentional minutes each day can deliver outsized benefits.

🧠 Key Takeaways

1. Awe shrinks stress

• Awe is that wide-eyed feeling you get staring at a starry sky, watching the ocean, or even seeing your child master something new.

• Physiologically, awe reduces cortisol (your main stress hormone) and improves heart rate variability (HRV), which is a marker of resilience.

• Micro-dosing awe — even with a 2-minute pause to notice something bigger than yourself — can shift your nervous system toward calm.

2. Gratitude rewires social bonds

• Expressing gratitude boosts oxytocin, the same hormone that helps mothers bond with infants.

• That chemical shift makes you more trusting, more cooperative, and better at handling adversity.

• Gratitude journaling works, but even more powerful is sharing thanks out loud with a partner, friend, or teammate.

3. Rituals are biohacks for calm

• Rituals — lighting a candle, saying a prayer, repeating a phrase, even a pre-game routine — cue the vagus nerve to activate your “rest-and-digest” system.

• It’s not about the specific ritual; it’s about predictability and intention. Your nervous system loves structure.

• That’s why athletes, monks, and CEOs all rely on ritual to reduce anxiety and sharpen focus.

4. Community multiplies benefits

• When practices happen in groups, the effects skyrocket. Singing, chanting, praying, or even exercising together creates synchrony in brainwaves and hormones.

• Shared rituals tell your body you’re safe and supported, lowering markers of chronic stress.

• The takeaway: don’t go it alone. Join a class, a circle, or a team — your biology will thank you.

⚡ Actionable Experiments

• Try a 2-minute awe break: step outside, notice the sky, trees, or ocean.

• Write down 1 thing you’re grateful for daily (bonus points if you share it with someone).

• Build a tiny ritual around your day — tea with intention, a breathing pattern before bed, lighting a candle when you start work.

• Find community reps: even a weekly gathering can upgrade your health metrics.

📚 Want more?

Dr. David DeSteno’s research shows that spirituality and science overlap more than most people realize. His book How God Works goes deeper.

👉 Subscribe to Wellness Roll Up for more science-backed tools.

✨Science isn’t here to take away meaning — it’s here to show you how meaning changes your biology.