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

Key takeaways

Music affects how we feel, what we think, and how productive we are. Listening to music occasionally helps the brain grow and improves our health (Segment 01).
Music has the power to change feelings, health measures, heart rate, breathing, and mental health (Segment 04).
Music can predict, bring up, and store memories, which has a huge effect on the brain and feelings (Segment 06).
Binaural beats, white noise, and personalized auditory inputs can help you do your work better. Make more things happen (Segment 08).
The fact that music can change feelings, body functions, and facial reactions shows how deeply it affects our thinking (Segment 15).
Music, notably "Weightless," proves as effective as benzodiazepines, swiftly reducing anxiety levels (Segment 16).
Marconi Union significantly reduces anxiety, even in just a three-minute session (Segment 17).
Early musical training before age eight fosters enduring neural enhancements thus aiding lifelong musical aptitude (Segment 18).
Music has a profound impact on the brain's emotions and motivation is a complex ongoing exploration (Segment 19).

Summary

In the forthcoming episode, Dr. Andrew Huberman will elucidate the inherent neural and physiological mechanisms that underlie the perception and responsiveness of the brain and body towards music. Furthermore, he will explore the potential utilization of these reactions to ameliorate one's emotional state, facilitate the processing of melancholic emotions, and augment cognitive acquisition and performance. The presenter will elucidate the empirical evidence illustrating the potential of music to augment motivation for both cognitive and physical tasks. Additionally, the speaker will discuss the particular genres or types of music that have demonstrated the ability to promote cognitive performance. Lastly, the inquiry will address the comparative effectiveness of silence and music in optimizing concentration levels during study sessions. The speaker will additionally address the potential of specific musical compositions to effectively alleviate anxiety in a prompt manner, alongside the examination of select pharmaceutical interventions. The speaker will elucidate the potential benefits of listening to specific genres of music on diverse health indicators, such as heart rate. In conclusion, the subsequent section will go into an examination of the ways in which music contributes to the augmentation of neuroplasticity, thus leading to advancements in the domains of learning and memory. This episode offers a range of scientifically informed strategies for utilizing music to augment productivity, mood, emotional states, and general life satisfaction, regardless of whether one engages in singing, playing a musical instrument, or simply derives pleasure from listening to music.

(01). 00:00:00 Music & Your Brain

Music is a powerful and significant stimulus that actively engages both our cognitive faculties and physical responses, exerting a tremendous influence on our emotional states and cognitive recollections. The act of listening to music elicits the activation of diverse neural networks within the brain, including those that are implicated in the process of music creation. This discourse aims to examine the impact of various genres of music on the cognitive and physiological states of individuals, encompassing the enhancement of positive affect and the processing of negative emotions. In addition, we will explore the ways in which music might augment the processes of learning, memory retention, and neuroplasticity. Irrespective of individual music tastes, this discussion aims to elucidate the optimal circumstances for engaging with music to enhance productivity. Specifically, we propose the use of intermittent musical interludes as opposed to a constant backdrop, maximizing the potential benefits. The act of listening to music while engaged in work activities provides valuable insights into the developmental processes of the human brain. This investigation highlights the noteworthy scientific aspects of music's influence on our lives and offers strategies for utilizing music to boost and enrich our overall state of being [1].

Figure 01. Music and brain [2].

References

1. Trimble, M. and D. Hesdorffer, Music and the brain: the neuroscience of music and musical appreciation. BJPsych Int, 2017. 14(2): p. 28-31.

2. Music and the Brain. Available from: https://best-alzheimers-products.com/music-and-the-brain.html.

(02). 00:07:09 Music & Emotions; Brain & Body Interpretation

Music is a remarkable kind of communication that exhibits a distinct ability to convey complex emotions and nuances, distinguishing it from verbal language. The medium of music possesses the capacity to effectively communicate a wide range of emotions, encompassing both positive and negative sentiments, through a remarkable level of complexity and precision, even in the absence of verbal expressions. There exists a proposition positing that music, and perhaps singing as well, predates the advent of spoken language in the trajectory of human evolution, thereby establishing it as a fundamental form of communication. Music has a unique ability to evoke empathy in humans, fostering a link between their emotions and those of others, as well as the wider external surroundings. The breadth of this phenomenon extends beyond phenomena that may be directly perceived and understood, embracing not only the cognitive and emotional aspects of empathy but also facilitating the ability to vicariously feel the emotions of others. When individuals interact with music, they undergo not only auditory perception but also physiological responses within their bodies, which encompass neuronal and hormonal activity. These responses proficiently convert the human body into a tool capable of evoking a harmonious range of feelings. The intricate intricacy of this process highlights the substantial impact of music on the neurological and physiological features of individuals, hence enhancing our understanding of its significance in the domains of culture and interpersonal communication [3].

Figure 02. Impact of music on the neurological and physiological features [4].

References

3. Koelsch, S., Brain correlates of music-evoked emotions. Nature Reviews Neuroscience, 2014. 15(3): p. 170-180.

4. Theorell, T., Music for Body and Soul: Physiological Effects of Listening to Music, in Psychological Health Effects of Musical Experiences: Theories, Studies, and Reflections in Music Health Science, T. Theorell, Editor. 2014, Springer Netherlands: Dordrecht. p. 33-47.

(03). 00:13:03 Music & Intent; Babies, Music & Movement

The artistic medium of music possesses a distinctive capacity to communicate and suggest emotions and intentions, especially in situations where lyrics are absent. The ability to elicit subtle emotional reactions renders it a potent mode of expression believed to have predated the adoption of vocal discourse. Based on empirical evidence, studies have demonstrated that newborns as young as three months of age exhibit observable responses to music by engaging in rhythmic movements involving their limbs and torso. The inherent connection between music and movement implies that music has the ability to activate brain networks related to both the perception and execution of physical motion. The wide variety of auditory stimuli frequencies and patterns can elicit unique physical motions, hence emphasizing the significant interaction between music and our neurological and motor systems. The focal point of our investigation will revolve around the interconnection of music, emotion, and movement, as we delve into the effects of music on motivation and other facets of the human brain and physiology [5].

Figure 03. Music has the ability to activate brain networks [6].

References

5. Gordon, C.L., P.R. Cobb, and R. Balasubramaniam, Recruitment of the motor system during music listening: An ALE meta-analysis of fMRI data. PLoS One, 2018. 13(11): p. e0207213.

6. Wilkins, R.W., et al., Network Science and the Effects of Music Preference on Functional Brain Connectivity: From Beethoven to Eminem. Scientific Reports, 2014. 4(1): p. 6130.

(04). 00:19:19 Tool: Health Metrics & Music, Breathing & Heart Rate

Music exhibits a notable ability to evoke emotional reactions, imply intentionality, and trigger behavioral responses inside persons through the stimulation of their neurological and physiological systems. Furthermore, empirical studies have demonstrated that regularly engaging in music listening, spanning a period of 10 to 30 minutes each day and encompassing a variety of musical genres, can positively impact our physiological well-being. These advantages include a decrease in resting heart rate, a rise in heart rate variability (which acts as an indicator of balance in the autonomic nervous system), and an enhancement of cardiovascular health. It is of significance to note that the observed physiological alterations are primarily ascribed to modifications in our respiratory patterns, rather than direct interactions between the music and our heart rate. When individuals participate in the act of music listening, it is frequently seen that their subconscious mind adjusts their respiratory rate to align with the emotional cues communicated by the music. As a consequence, this process leads to an increase in heart rate variability. The intricate relationship between music, emotion, and breathing highlights the profound influence of music on our physiological health, offering a simple yet effective approach to improving both our mental and physical state [7].

References

7. Rebecchini, L., Music, mental health, and immunity. Brain Behav Immun Health, 2021. 18: p. 100374.

(05). 00:30:50 Music, Brain & Predictions

The subject of the influence of music on motivation is of great importance to individuals who are actively searching for methods to increase their levels of drive and passion. A variety of strategies are commonly employed to enhance motivation, which encompasses the utilization of motivational languages such as the expression "just do it," motivational speeches, audiovisual media, literary works, and assistance from mentors or coaches. Nevertheless, the correlation between music and motivation presents a captivating pathway for augmenting our inherent drive. Music possesses a distinctive capacity to stimulate brain pathways linked to physical activity, preparing our bodies for action. This phenomenon is accomplished by harnessing the cognitive power of the brain to form anticipations, mostly located in the frontal cortex. When individuals engage in the act of music listening, the frontal brain region exhibits the ability to forecast and expect upcoming musical patterns, melodies, or themes, eliciting a sense of preparedness and anticipation. The utilization of brain circuits can effectively enhance motivation, offering a readily accessible method to enhance both cognitive and physical capabilities [8].

Figure 04. Brain correlates of music-evoked emotions [3].

References

8. Salimpoor, V.N., et al., Predictions and the brain: how musical sounds become rewarding. Trends in Cognitive Sciences, 2015. 19(2): p. 86-91.

(06). 00:38:07 Music & Brain: Novelty, Arousal, Memories

Dr. Andrew Huberman explores the captivating correlation between music and the predicting capabilities of the human brain. The author commences by emphasizing the common association between music and certain times or periods in individuals' lives, as well as the role of the frontal brain in predicting the song sequence within an album, engendering a sensation of anticipation and surprise. The cognitive processes involved in auditory perception exhibit heightened activation during music listening, as they anticipate specific musical patterns in accordance with the ongoing auditory input. When the aforementioned predictions are interrupted, whether in a positive or negative manner, it initiates the secretion of the neurotransmitter dopamine, resulting in sensations of novelty, pleasure, or dissatisfaction. According to Huberman, the mesolimbic reward pathway, which is frequently associated with the release of dopamine, plays a crucial part in the processing of novelty caused by music. Moreover, it is worth noting that music has the ability to stimulate several brain structures, including the amygdala, which plays a crucial role in enhancing vigilance and eliciting emotional reactions. Additionally, music also affects memory-related areas such as the para-hippocampal formation, cortex, and hippocampus, hence evoking vivid recollections and emotions linked to certain musical compositions. In general, music exerts a significant influence on the human brain, effectively merging with our emotional, mnemonic, and cognitive functions, establishing itself as an exceptionally influential entity in our existence [9].

Figure 05. Functional connectivity of the cortical network supports statistical learning in musicians [10].

References

9. Zatorre, R.J., J.L. Chen, and V.B. Penhune, When the brain plays music: auditory–motor interactions in music perception and production. Nature Reviews Neuroscience, 2007. 8(7): p. 547-558.

10. Paraskevopoulos, E., N. Chalas, and P. Bamidis, Functional connectivity of the cortical network supporting statistical learning in musicians and non-musicians: an MEG study. Scientific Reports, 2017. 7(1): p. 16268.

(07). 00:44:22 Tool: Movement; Motivation & Faster Music

The prominent researcher, Dr. Andrew Huberman, underscores the considerable influence of music in stimulating our physical and cognitive faculties. The author elucidates that the act of engaging with music stimulates diverse neural pathways within the brain, encompassing those linked to auditory perception, the processing of new stimuli, the anticipation of events, the retention of information, and the execution of physical actions. The intriguing aspect lies in the fact that the influence of music on motivation extends beyond the song's familiarity or lyrical content, with the speed or beat of the music serving as the primary driving force. Huberman emphasizes that music characterized by a comparatively rapid tempo, often over 140-150 beats per minute, elicits an elevated level of incentive for physical activity. This phenomenon manifests irrespective of the level of song familiarity or the content of the lyrics. The act of listening to music with a faster tempo induces a modulation in the equilibrium between the "go" and "no-go" circuits inside the basal ganglia, hence enhancing the inclination towards physical activity. Furthermore, it has been observed that music has the ability to induce the secretion of catecholamines, such as dopamine, norepinephrine, and epinephrine, thereby enhancing the inclination to engage in physical activity. In conjunction with neurochemical mechanisms, the auditory stimulus of music elicits activation of premotor circuits and induces a reduction in the breadth of our visual attention, resulting in an intensified state of motivation. In essence, Dr. Huberman proposes a straightforward and efficacious protocol: before doing any activity or exercise, individuals should allocate 10-15 minutes to listening to faster-paced music as a means to enhance motivation. The utilization of music can be advantageous in transitioning from a condition of low motivation to one of heightened motivation, whether one is preparing for physical exertion or engaging in tasks that need cognitive focus [11].

Figure 06. Impacts of Music Intervention on Dementia [12].

References

11. Kim, Y., L.M. Aiello, and D. Quercia, PepMusic: motivational qualities of songs for daily activities. EPJ Data Science, 2020. 9(1): p. 13.

12. Soufineyestani, M., A. Khan, and M. Sufineyestani, Impacts of Music Intervention on Dementia: A Review Using Meta-Narrative Method and Agenda for Future Research. 2021. 13(1): p. 1-17.

(08). 00:50:49 Tool: Cognitive Work & Binaural Beats

In his discourse, Dr. Andrew Huberman explores many auditory stimuli, including sound and music, as potential means to augment productivity, motivation, and focus in the context of cognitive tasks. The author references the concept of binaural beats, a technique that entails the simultaneous presentation of distinct frequencies of beats to each ear, generally facilitated through the use of headphones. The phenomenon of 40 Hertz binaural beats has garnered considerable interest since several research investigations have indicated their potential to augment concentration and concentration abilities. Nevertheless, recent studies have indicated that other frequencies could potentially impede cognitive functioning. In addition to other topics, Dr. Huberman examines the utilization of white noise and brown noise as aids for enhancing cognitive attention. These auditory stimuli can be conveniently accessed through a variety of mediums, including computer speakers, headphones, or online platforms like YouTube. Certain individuals see these auditory stimuli as beneficial when undertaking cognitive activities such as reading, acquiring knowledge, or engaging in mathematical exercises. According to Dr. Huberman, it is advisable to experiment with various alternatives and determine the most suitable one based on individual tastes and requirements. There are freely accessible YouTube scripts for white noise and brown noise, while binaural beats can be experienced using applications such as "brainwave." Additionally, the individual expresses a personal inclination towards classical music, namely classical piano, as a favorable auditory accompaniment for productivity [13].

References

13. Hommel, B., et al., High-Frequency Binaural Beats Increase Cognitive Flexibility: Evidence from Dual-Task Crosstalk. Front Psychol, 2016. 7: p. 1287.

(09). 00:54:11 Silence or Music for Studying?, White Noise, Binaural Beats

The existing body of research on the correlation between music and the brain has demonstrated that music exerts a notable influence on cognitive processes that necessitate attentiveness and mental concentration. Controlled experiments were conducted to compare different background conditions experienced during cognitive tasks. These settings included silence, instrumental music, music with lyrics, and one's preferred music with or without lyrics. The findings indicated that the absence of any auditory distractions, including music, resulted in the highest level of effectiveness when engaging in cognitive tasks. The condition of instrumental music exhibited a rather high ranking, being the second most favorable, albeit with some degree of variability contingent upon the tempo. The presence of lyrics in music has been found to have a negative impact on performance, as they tend to impede the comprehension and cognitive processing of the subject matter being studied. In contrast, the preferred genre of music had suboptimal performance outcomes during cognitive tasks. According to existing literature, it is recommended that individuals achieve optimal focus and enhance learning outcomes by either working in a silent environment or with the presence of soft instrumental music. Nevertheless, some research investigations have examined the possible impacts of white noise, brown noise, and 40 Hertz binaural beats on cognitive function and concentration, revealing promising outcomes in comparison to working in a quiet environment. Additional investigation is required to explicitly assess the effects of auditory situations involving music with lyrics in comparison to instrumental music on cognitive tasks. The primary conclusion is to select exclusively instrumental music and to contemplate music with a tempo exceeding 140 to 150 beats per minute as a means to potentially enhance focus and concentration [14].

Figure 07. Functional specializations for music processing in the human newborn brain [15].

References

14. Study in Silence or Listen to Music?; Available from: http://blog.kingscollege.qld.edu.au/study-in-silence-or-listen-to-music#:~:text=Various%20studies%20indicate%20that%20some,most%20from%20calming%2C%20relaxing%20music.&text=Music%20is%20extremely%20emotive%20and%20associative.

15. Perani, D., et al., Functional specializations for music processing in the human newborn brain. 2010. 107(10): p. 4758-4763.

(10). 00:58:47 Tool: Retain Information & Internal Dialogue

The author elucidates their approach to information retention during podcasting, which entails employing a collection of notes and consulting scholarly articles. The strategy was acquired from an esteemed academic instructor and shown to be efficacious in comprehending and retaining facts from one's memory. The author delineates their process of auditory perception wherein they mentally "listen" to the words, often in their own vocalization, albeit occasionally in the voice of another individual. This technology integrates the process of optical scanning with an internal hearing mechanism. According to Dr. Eddie Chang, the chair of neurosurgery at the University of California, San Francisco (UCSF), there is a phenomenon in which our brains produce pre-motor activity that encompasses the muscles of the throat, larynx, and pharynx during the act of reading. The pre-motor activity encompasses the muscular processes involved in articulating the words, contingent upon the attainment of a specific brain signal threshold. Fundamentally, during the act of reading, individuals find themselves in a state where they are poised to articulate the words they are reading. However, they generally maintain a level of restraint just below the point of vocalization in order to prevent inadvertent verbalization of the words. The author's engagement in "listening" to the words while reading pertains to the cognitive process of reading accompanied by an implicit vocalization of the text within their mind. This approach holds potential advantages for individuals seeking to enhance their reading proficiency and capacity for retaining knowledge [16].

Figure 08. Neuroanatomy of Voice [17].

References

16. Simonyan, K. and B. Horwitz, Laryngeal motor cortex and control of speech in humans. Neuroscientist, 2011. 17(2): p. 197-208.

17. Li-Jessen, N.Y.K. and C. Ridgway, Neuroanatomy of Voice and Swallowing, in Neurologic and Neurodegenerative Diseases of the Larynx, P.A. Weissbrod and D.O. Francis, Editors. 2020, Springer International Publishing: Cham. p. 21-40.

(11). 01:00:53 Tool: Focus, Work Breaks & Music

Research has demonstrated that music exerts a substantial influence on the human brain, effectively augmenting motivation and drive in both physical and cognitive endeavors. In order to augment motivation levels, it is advisable to engage in music listening prior to undertaking tasks that necessitate heightened levels of focus and concentration. When engaging in cognitive tasks, it is recommended to create an environment conducive to concentration. This can be achieved by working in a quiet setting or utilizing auditory stimuli such as 40 Hertz binaural beats, white noise, or brown noise. When selecting music for listening purposes, it is advisable to choose instrumental tracks that do not contain any lyrical content. When incorporating music containing lyrical content, it is advisable to engage in active listening during intervals between cognitive task sessions. It is advisable to strive for work sessions lasting approximately 90 minutes, as research suggests that sustained focus may diminish over longer periods of time. Engaging in music consumption during intervals has the potential to enhance concentration and facilitate the acquisition of novel information. The correlation between music and cognitive function is intricate, as it involves the utilization of silence for concentrated cognitive tasks and the utilization of lyric-based music during breaks to improve upcoming work intervals [18].

Figure 09. Brain Connectivity Networks and Music [19].

References

18. Jäncke, L. and P. Sandmann, Music listening while you learn: No influence of background music on verbal learning. Behavioral and Brain Functions, 2010. 6(1): p. 3.

19. Reybrouck, M., P. Vuust, and E. Brattico, Brain Connectivity Networks and the Aesthetic Experience of Music. 2018. 8(6): p. 107.

(12). 01:04:11 Physical Exercise, Performance & Music

The utilization of music during physical activities including cardiovascular or resistance training is frequently favored by a significant number of individuals. Nevertheless, the scientific literature presents a range of findings about the efficacy of incorporating music into exercise regimens, with outcomes differing among individuals due to the specific nature of the physical activity involved. The influence of music on physical performance is subject to significant individual variation, hence posing challenges in establishing universally applicable findings. Dr. Huberman said in the context of my individualized daily regimen, I employ a strategy of diversifying my musical preferences by engaging in the practice of consuming complete albums or playlists, with the intention of reducing potential sources of disruption. I employ a distinct mobile device exclusively designated for the purpose of engaging with music, audiobooks, and podcasts, with the intention of concentrating only on my physical workout regimen. Nevertheless, existing scientific literature indicates that including music in physical exercise routines, particularly faster and more lively genres such as rock and roll, during intermittent intervals can potentially yield greater performance enhancements compared to the constant presence of music during the entirety of the workout. The optimization of music's advantages during physical effort lacks a universally applicable procedure. In order to investigate the impact of various variables, it is recommended to alternate between times of silence and music throughout training sessions. Additionally, it is advisable to select music that elicits motivation and inspiration, thus enhancing the overall enjoyment and effectiveness of the exercise routine. Individual tastes have a substantial influence on choosing the optimal music-listening strategy, with the objective being to identify a technique that aligns with one's fitness regimen and enhances motivation and concentration [20].

References

20. Thakare, A.E., R. Mehrotra, and A. Singh, Effect of music tempo on exercise performance and heart rate among young adults. Int J Physiol Pathophysiol Pharmacol, 2017. 9(2): p. 35-39.

(13). 01:08:43 Music & Shifting Mood

The present inquiry revolves around the tremendous impact of music on human emotions, with a particular focus on the practical applications that might be derived from this understanding. The influence of music on mood is a widely recognized phenomenon, whereby listening to sad songs can evoke feelings of melancholy, while the experience of uplifting music can elevate one's spirits. The phenomenon described can be attributed to the activation of distinct neural circuits associated with emotions, which is facilitated by various components of music such as sound frequencies, rhythm, and lyrical content. In essence, the brain assumes the role of a musical instrument, harmonizing with the emotional melody that is being perceived. The act of listening to music elicits the secretion of neurochemicals such as dopamine, serotonin, and endogenous opioids. The release of these chemicals is contingent upon the brain reactions elicited by the frequency and patterns of the music, engendering a complex interplay of neurochemicals that contribute to the modulation of one's emotional state. This phenomenon elucidates the reason behind the ability of certain music, even in the absence of lyrics, to elicit specific emotions by aligning brain frequencies with musical frequencies. In contrast to the sense of hearing, visual stimuli such as paintings or facial expressions have the capacity to elicit emotional responses. In contrast to auditory stimuli, it should be noted that visual patterns do not elicit neurochemical release in a direct manner. Both the sense of vision and the sense of hearing have the capacity to elicit emotional responses. However, music possesses a distinct capability to elicit and manipulate emotional reactions by engaging complex brain pathways [21].

According to survey data, individuals engage in music consumption for a multitude of purposes. Approximately 90% of respondents reported utilizing music as a means of achieving relaxation, while 82% indicated that it serves as a tool for augmenting their overall sense of enjoyment. Additionally, nearly 47% of participants acknowledged using music as a mechanism for processing their emotions, and approximately 32.5% reported employing it to enhance their concentration abilities. The individuals surveyed frequently provide various reasons for engaging in music consumption. Upon delving into the realm of "processing emotions," scholarly literature unveils the capacity of many music genres to elicit feelings or aid in the cognitive processing of emotions. The forthcoming discussion will provide a more comprehensive elucidation of this idea. However, it is worth noting that research, including the utilization of meta-analyses, has yielded significant and valuable insights into the complex interplay between music and emotions. Meta-analyses are a valuable tool for synthesizing and analyzing a wide range of research findings. By taking into account many aspects such as sample sizes and control conditions, meta-analyses aim to discover the most robust and trustworthy results [22].

Figure 10. Listening to music elicits the secretion of neurochemicals.

References

21. Ellis, R.J. and R.F.J.P.A.J.o. R.i.M.C. Simons, The impact of music on subjective and physiological indices of emotion while viewing films. 2005. 19(1): p. 15.

22. Coutinho, E. and A.J.E. Cangelosi, Musical emotions: predicting second-by-second subjective feelings of emotion from low-level psychoacoustic features and physiological measurements. 2011. 11(4): p. 921.

(14). 01:14:41 “Happy” vs. “Sad” Music, “One-Hit Wonders” & Artificial Intelligence

It can be asserted with confidence that music possessing the ability to induce feelings of happiness or alter our emotional state in a positive manner generally exhibits a set of distinct traits. To begin with, it is noteworthy that this genre of music exhibits a tendency towards rapidity, typically characterized by an average speed ranging from 140 to 150 beats per minute, or occasionally even beyond this threshold. Furthermore, music that evokes a sense of happiness frequently employs a major key. In the case of music with lyrics, these lyrics commonly transmit optimistic themes. However, even vocalizations without coherent meaning or non-lyrical elements in fast-paced music can elicit comparable effects of creating happiness. This implies that the pace or cadence of music has a crucial function in enhancing mood, irrespective of the lyrical content. As a result, numerous artists who have achieved only one significant success are recognized for their lively and emotionally uplifting musical compositions. These songs exhibit a notable capacity to uplift individuals' moods, despite perhaps lacking much textual depth [23].

Figure 11. Music has a crucial function in enhancing mood [24].

Furthermore, the current understanding of the neurological effects of music is being utilized by AI systems. AI is currently being employed to create musical compositions by using existing principles that elucidate the impact of music on our emotional states. While certain individuals may perceive this advancement with apprehension, it is imperative to adopt a mindset of prudent optimism. AI possesses the capacity to uncover previously unexplored patterns in music, which humans have not yet completely utilized. This has the potential to generate music that can significantly augment our emotional experiences in manners that have not been conventionally achieved. Within the domain of music, distinct attributes serve to differentiate between compositions that evoke feelings of happiness and those that elicit sentiments of sadness. The genre of happy music is commonly distinguished by its rapid tempo, whereas melancholy music is frequently associated with a slower pace, often descending below 60 beats per minute. Notably, this differentiation does not depend on the lyrical substance, as the speed alone has the ability to elicit emotional reactions. Moreover, it has been observed that music with a positive and uplifting tone has the ability to stimulate facial muscles that are linked to feelings of relaxation, specifically the muscles involved in widening the eyes and smoothing the brow. On the other hand, it is noteworthy that melancholic music elicits the engagement of the corrugator muscles located in the forehead, thereby resulting in the formation of a furrowed brow and a facial expression that conveys a sense of solemnity [25].

References

23. Juslin, P.N., D.J.B. Västfjäll, and b. sciences, Emotional responses to music: The need to consider underlying mechanisms. 2008. 31(5): p. 559-575.

24. Stewart, J., et al., Music Use for Mood Regulation: Self-Awareness and Conscious Listening Choices in Young People With Tendencies to Depression. 2019. 10.

25. Soundirarajan, M., et al., Decoding of the coupling between the brain and facial muscle reactions in auditory stimulation. 2022. 30(4): p. 859-868.

(15). 01:19:30 “Bass Face”; Music, Movement & Facial Expressions

As the examination of the influence of music on human emotions and physiological reactions progresses, it becomes evident that some auditory stimuli and frequencies possess the capacity to elicit a significant impact on the neural and corporeal systems. The previous discourse has encompassed the phenomenon wherein distinct auditory stimuli can elicit the discharge of certain neurochemical substances. Furthermore, these auditory stimuli can directly stimulate particular pre-motor and motor circuits inside the human brain and body. This transcends mere physical responses like body movement or rhythmic head nodding. The phenomenon also impacts the complex microstructures of our facial features, which serve a pivotal function in the communication of emotions. The phenomenon of individuals exhibiting a distinctive facial expression sometimes referred to as the "bass face," is frequently observed when perceiving low-frequency bass tones, particularly when they are presented with sufficient temporal spacing to prevent auditory overlap [26].

Figure 12. Auditory stimuli can directly stimulate particular pre-motor [27].

The present observation highlights the notable correlation between the frequency and rhythm of auditory stimuli and the corresponding facial expressions they elicit. This phenomenon is not merely an interesting piece of information, but rather a vital element in the cognitive processing of music by the human brain. These processes encompass the phenomenon known as "labeled lines" in the field of neuroscience. Labeled lines refer to circuits of neurons that play a crucial role in the translation of auditory information into emotional states, motivation, and physical reactions. Furthermore, the circuits that establish connections between certain sounds unique facial expressions, and emotional states are widely regarded as the fundamental components of human communication. It seems probable that they have played a pivotal role in facilitating the transmission of emotional states among humans for a considerable span of time, potentially extending beyond tens of thousands of years. In the realm of investigating the influence of music on the human brain, a substantial body of rigorous research has been amassed, encompassing a range of methodologies such as neuroimaging and neural recordings, conducted by reputable laboratories. These studies offer significant insights into the impact of various music genres on our emotional states, thereby strengthening the intricate relationship between music, emotions, and brain circuits [28].

References

26. Ladavas, E., F. Pavani, and A.J.N. Farne, Auditory peripersonal space in humans: a case of auditory-tactile extinction. 2001. 7(2): p. 97-103.

27. Michaelis, K., et al., Motor engagement relates to accurate perception of phonemes and audiovisual words, but not auditory words. Communications Biology, 2021. 4(1): p. 108.

28. Strelnikov, K., et al., Brain prediction of auditory emphasis by facial expressions during audiovisual continuous speech. 2015. 28(3): p. 494-505.

(16). 01:22:46 Tools: Shift to Happy Mood with Music; Sad Mood Catharsis

In the context of utilizing music for the purpose of modulating affective states and facilitating emotional processing, empirical investigations have yielded a set of discernible principles that can be adhered to. To facilitate the shift from a less positive emotional state to a more positive one, it is advisable to engage in the auditory consumption of lively music characterized by a swifter tempo, often ranging from 140 to 150 beats per minute or higher. It is noteworthy that even music featuring lyrics lacking coherent meaning can elicit this phenomenon. The optimal period for effectively enhancing one's mood through the use of this particular kind of music is approximately nine minutes. Now, let us consider an often-asked question: how must we approach solemn or melancholic emotions, particularly during instances of bereavement or sorrow? There is a growing body of scholarly research that investigates this emotional domain, examining the merits of confronting and embracing these emotions vs. countering them. While this subject matter warrants its own dedicated podcast episode, the current body of knowledge on the matter is as follows: When individuals experience feelings of melancholy, irrespective of the underlying reasons for their emotional state, research suggests that engaging in the activity of listening to sad music for a minimum period of 13 minutes exhibits potential in facilitating the processing of their sad emotions. The musical compositions in question generally have a reduced speed, typically ranging from 50 to 60 beats per minute. These compositions may or may not incorporate lyrical elements. It appears that the utilization of sad music, either by matching or increasing the existing melancholy, can potentially aid individuals in navigating their emotional state of sadness. Although this approach may appear excessively basic, it provides a vital insight. The recognition is made that the processing of emotions, particularly those associated with loss and grief, is an inherently subjective endeavor, and music can serve as a valuable instrument in facilitating the navigation of such emotional states. The decision to either experience one's emotions directly or to explore them through the medium of music is contingent upon individual preferences and effectiveness. The primary conclusion to be drawn is that music possesses the capacity to serve as a guiding force in navigating the intricate topography of our emotional landscape [29].

Figure 13. Shift to Happy Mood with Music brain fMRI [30].

References

29. Cheng, J., et al., Music-induced happy mood suppresses the neural responses to other’s pain: Evidence from an ERP study. 2017. 7(1): p. 13054.

30. Brattico, E., et al., A Functional MRI Study of Happy and Sad Emotions in Music with and without Lyrics. 2011. 2.

(17). 01:27:30 Tool: Music & Reducing Anxiety, “Weightless”

The preceding discussion has examined the capacity of music to impact our emotional states, and we shall now proceed to delve into its potential as a means of alleviating worry. This phenomenon is of particular interest due to our laboratory's emphasis on behavioral therapies aimed at mitigating anxiety, including the utilization of the Physiological method, a specific breathing exercise. The process of respiration plays a crucial part in the modulation of heart rate and heart rate variability in response to music, hence contributing to enhancements in several health indicators. A noteworthy study conducted at the University of Pennsylvania examined the efficacy of employing particular music to effectively diminish anxiety levels. This study observed a significant decrease in anxiety levels, reaching up to 65%, among those who were exposed to a specific musical composition. Remarkably, this music that reduces anxiety has shown comparable efficacy to one of the often prescribed benzodiazepines, which are renowned for their anxiety-reducing attributes. What is particularly noteworthy is that this alleviation of anxiety was accomplished after a just three-minute duration of listening to the musical composition [31].

Figure 14. Neural Correlates of Music Listening [32].

The musical composition known as "Weightless," composed by Marconi Union, is purported to possess the ability to ease feelings of worry. Dr Huberman said that I did observe an increased state of general relaxation. It is imperative to acknowledge that the personal experience I am sharing is anecdotal in nature, but the scholarly studies that have undergone peer review regarding the anxiety-reducing effects of the song are more substantial in terms of evidence. If one is seeking to alleviate anxiety, I strongly suggest considering listening to this particular musical composition. The video can be conveniently accessed on the YouTube platform, rendering it a valuable resource that can be readily accessed on various devices. Engaging in a three-minute listening session has the potential to considerably alleviate anxiety levels. The exploration of this topic is deemed valuable, given its prospective advantages. Moreover, should you deem it advantageous, it is noteworthy to mention that a 10-hour rendition of the content as mentioned earlier can be found on the popular online video platform, YouTube. Remarkably, this extended version has amassed an impressive viewership of approximately 47 million [33].

References

31. Song, M., et al., Music for reducing the anxiety and pain of patients undergoing a biopsy: A meta‐analysis. 2018. 74(5): p. 1016-1029.

32. Reybrouck, M., P. Vuust, and E. Brattico, Neural Correlates of Music Listening: Does the Music Matter? 2021. 11(12): p. 1553.

33. Rather, J.A. and Y. Shrivastava, Effect of music therapy on pre-competition anxiety in college-level soccer players of Kashmir. 2019.

(18). 01:31:16 Playing Instruments, Singing & Brain Connectivity

Throughout this episode, it is important to acknowledge that our audience is likely comprised of individuals with varying backgrounds. Some members may possess formal musical training and possess a profound comprehension of music theory. Conversely, others, such as myself, may have begun their musical journey during childhood but afterward discontinued their practice. According to Dr. Andrew Huberman, I would like to recount a concise anecdote from my personal experience: During my childhood, I was initially exposed to the violin, an experience that did not provide favorable outcomes. The quality of my performance was so poor that it elicited a strong negative reaction, comparable to the vocalizations of dogs expressing their disapproval. Subsequently, I relinquished my pursuit of the violin, and it is with regret that I acknowledge my current inability to perform on any musical instrument. Nevertheless, I derive pleasure from engaging with music and possess a talent for committing songs to memory. The rationale for addressing this discrepancy in musical aptitude is in the substantial corpus of research suggesting that children who acquire instrumental skills, particularly before the age of eight, have enduring enhancements in neural connections that extend throughout adulthood. The increased level of connection promotes neuroplasticity and aids learning in diverse domains. If an individual acquired the skill of playing one or more musical instruments during their early years, it is probable that their brain possesses more developed neural pathways compared to mine, specifically in relation to musical understanding and proficiency [34].

Figure 15. Brain areas involved in vocal learning [35].

The noteworthy development is that engaging in the practice of playing a musical instrument or even passively engaging with unfamiliar genres of music can facilitate improved cognitive capacities and the acquisition of innovative skills, that extend beyond the realm of musical proficiency. Research has indicated that children who acquire musical skills, such as playing instruments or singing, during their early developmental years, particularly in the context of group settings like choirs, display an increase of up to 30% in connection within a specific brain network responsible for facilitating communication between the left and right hemispheres. The augmentation of connectivity is not aimed at bolstering an individual's logical or emotional faculties but rather serves to amplify the capabilities of diverse neural circuits, encompassing those associated with cognition, language processing, learning, verbal communication, and mathematical reasoning [36].

References

34. Speranza, L., et al., Music affects functional brain connectivity and is effective in the treatment of neurological disorders. 2022. 33(7): p. 789-801.

35. Mori, C. and K. Wada, Songbird: A unique animal model for studying the molecular basis of disorders of vocal development and communication. Experimental animals / Japanese Association for Laboratory Animal Science, 2015. 64.

36. Brancatisano, O., A. Baird, and W.F.J.F.i.p. Thompson, A ‘music, mind and movement for people with dementia: initial evidence of improved cognition. 2019. 10: p. 1435.

(19). 01:39:58 Music & the Brain

In the present discourse, we have explored the enthralling realm of music and its deep influence on the human brain. This subject matter encompasses a wide range of topics, and for the purpose of our discussion, we have chosen to concentrate on select facets, while omitting other equally captivating domains. The examination of the impact of music on our neural circuitry and chemistry in shaping our emotional and motivational states has been undertaken. Music possesses a distinctive capacity to exert impact on the human brain, comparable to the virtuosic performance of a skilled pianist manipulating the neural activity within our cranial regions. The above discourse has explored the potential of music as a tool for manipulating emotions and motivation. It is important to acknowledge that this analysis does not seek to oversimplify the aesthetic qualities of music, but rather aims to provide a deeper understanding of its intricate relationship with the human brain. This discourse encompassed a range of facets, including the significance of lyrical content and the equilibrium between musical elements and periods of quiet. Future episodes will further explore the formal structure of music and its intricate relationship with brain function, as well as go into the areas of singing, songwriting, and the impact of group singing and musical improvisation on the brain. This will be of particular interest to individuals intrigued by these subjects. The field of music and neuroscience is wide, yet our current understanding remains limited [37].

References

37. Nawaz, R., H. Nisar, and Y.V.J.I.A. Voon, The effect of music on the human brain; Frequency domain and time series analysis using an electroencephalogram. 2018. 6: p. 45191-45205.

Preprint

Preprint

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