In this episode 24 protocols
▶ 7:05 Prayer Behaviors “I definitely want to go into all the practices that people can embrace should they choose that can indeed according to the research make life better.” ▷ 12:19 Religious Practice Engagement Behaviors “Epidemiological data show that people who engage with religion, not just say I believe in God, but actually engage with faith. Over a 15 to 20 year period, it cuts all cause mortality by 30 percent.” ▷ 23:28 Sauna Tools “You know, I've embraced for a long time the idea that there are behavioral tools that really help, things like meditation, breath work, certainly exercise, maybe even deliberate cold exposure, heat exposure, sauna, et cetera.” ▷ 23:28 Meditation Behaviors “You know, I've embraced for a long time the idea that there are behavioral tools that really help, things like meditation, breath work, certainly exercise, maybe even deliberate cold exposure, heat exposure, sauna, et cetera.” ▷ 23:28 Breath Work Behaviors “You know, I've embraced for a long time the idea that there are behavioral tools that really help, things like meditation, breath work, certainly exercise, maybe even deliberate cold exposure, heat exposure, sauna, et cetera.” ▷ 23:28 Exercise Behaviors “You know, I've embraced for a long time the idea that there are behavioral tools that really help, things like meditation, breath work, certainly exercise, maybe even deliberate cold exposure, heat exposure, sauna, et cetera.” ▷ 23:28 Deliberate Cold Exposure Behaviors “You know, I've embraced for a long time the idea that there are behavioral tools that really help, things like meditation, breath work, certainly exercise, maybe even deliberate cold exposure, heat exposure, sauna, et cetera.” ▷ 23:28 Heat Exposure Behaviors “You know, I've embraced for a long time the idea that there are behavioral tools that really help, things like meditation, breath work, certainly exercise, maybe even deliberate cold exposure, heat exposure, sauna, et cetera.” ▷ 23:45 Vitamin D Supplements “And I embrace certain over-the-counter compounds. We call them supplements, but they're compounds that nowadays more and more people would say, yeah, maybe taking some vitamin D.” ▷ 23:55 Omega-3 Supplements “People are maybe taking omega-3s. Maybe they're not. Maybe you think anything that a doctor doesn't prescribe or that your mother didn't prescribe is not worthwhile. But I take the view that all of these are useful for promoting health.” ▷ 32:45 Formal Prayer Recitation Behaviors “So when people pray, especially if you're reciting formal prayers, not so much if you're just having a conversation with God, but if you're saying the rosary or you're reciting, you know, Hindu sutras or any formulaic prayer, what it typically does is it reduces your respiration rate.” ▷ 33:01 Longer Exhalation Breathing Behaviors “Not only does it reduce your respiration rate, but it also tends to increase the duration of the exhalations. And this is for meditation as well. What does that do? I mean, you talk about breathwork a lot on your show, right? What it does is it increases vagal tone, reduces heart rate.” ▷ 33:15 Slower Respiration Breathing Behaviors “What it does is it increases vagal tone, reduces heart rate. It puts the body in a state where it is not expecting threat or challenge in the environment, where it wants to engage and be more open to socialization. It reduces cortisol responses.” ▷ 35:13 Worry Beads Tools “there were also a lot of use of worry beads um you know these like beads that people would um would use it was not unlike spinners right um but uh often while reciting prayer this was more in the older generation in in her family and friends um and there was also a lot of superstition” ▷ 37:40 Eulogizing the Deceased Behaviors “that almost all religions do when somebody passes. You eulogize this person and it seems normal. But when you think about it, it's kind of strange because if I just lost a job that I loved, or if my wife just decided she was going to leave me, I wouldn't want to think about daily how” ▷ 38:48 Cover Mirrors During Mourning Behaviors “Like when someone passes, you cover your mirror. Why would you cover your mirror? Well, there's lots of research in psychology that shows when you look into a mirror, whatever emotion you are feeling becomes intensified... And so by simply covering mirrors at a time when you are feeling intense sadness and grief, it reduces that.” ▷ 39:30 Reduce Self-Focus During Grief Behaviors “They also, in during shiver, you're supposed to reduce self-focus... There's work coming out showing that reductions in self-focus, focusing on you and your needs, actually reduces grief.” ▷ 39:42 Community Mourning Visits Behaviors “It's also the case that every day during the seven days of Shiva, your community has to come to your house.” ▷ 39:50 Praying in Unison Behaviors “And prayers are said in what's called a minyan, which is a minimum of 10 people. So people come and they will say prayers together. And while they're saying prayers, they're kind of swaying in unison, saying the same words in unison.” ▷ 52:32 Chanting Together Behaviors “There is work that shows that when you do motor synchrony on its own versus motor synchrony in prayer. And so these are studies where people were just listening to music and dancing together or moving together versus where they were chanting together, chants that are meaningful to them and their faith and that set forth principles of the faith.” ▷ 53:38 Meditation in Community Behaviors “Meditation, we're all sitting at home with our apps, right, by ourselves. That's not the way meditation is supposed to be done. Traditionally, it was done in a sangha, in a community.” ▷ 1:10:23 Gratitude Practice Behaviors “What do people do when they pray? A lot of prayer, the most common prayer is a prayer of gratitude. If you are experiencing gratitude more frequently in your day, it puts you in a position where you are being nudged from the bottom up to be more willing to be honest, patient, generous, and helpful to other people.” ▷ 1:34:10 Contemplate Your Death Behaviors “one thing you'll find in a lot of faiths is they ask you to contemplate your death... And so the trick with this is, if you can think about your death, not in a morbid way, not in the way that you dwell on it, it's actually quite useful.” ▷ 1:46:47 Surrender to a Higher Power Behaviors “when you surrender to a higher power... what it means is I'm going to try and do the best I can, make the best decision I can, live the best way I can. But I realize that I can't control everything, including my own behavior all the time. So I'm going to do the best I can, and then I'm just going to give it over and hope that God, trust that God will help me.”