Prayer isn't just spiritual—it's essential. Dr. Andrew Huberman
I was surprised recently to tune into a podcast where Dr. Andrew Huberman was talking about his prayer life. Huberman is a scientist, a professor at Stanford University, and he also hosts his own wildly popular podcast Huberman Lab.
Huberman is known for his work in neuroscience, but in this podcast he was sharing his research, and his personal belief, that prayer can offer unique psychological benefits. He describes prayer as a way to use our spiritual inclinations to help with emotional regulation, stress reduction, and to enhance our self-compassion and connection to others.
There is sound research beyond what Huberman offers that suggests that certain forms of prayer can, believe it or not, actually rewire the brain using our natural neuroplasticity. Through prayer, according to research, we can become both more resilient to adversity and have better well-being all the way around.
Let’s back up a minute. How do we think about prayer? We know it has long been a cornerstone of spiritual life, a means of connecting with what we consider “the divine”, seeking guidance, and cultivating peace.
However, beyond its religious significance, research suggests that some prayers offer profound benefits for physical and mental well-being too. On the other hand, some prayers may not be beneficial and actually harm one’s health and well-being.
Let’s talk about the type of prayers that seem to promote well-being. You may be able to see, from a commonsense perspective, why these prayers would have measurable health and good life benefits. To cut to the chase, the way these health promoting prayers seem to work primarily is by reducing stress, lowering inflammation, optimizing emotional regulation, enhancing sleep quality, and improving immune function.
Below are some of the “healthiest” prayer styles and their effects:
1. Gratitude Prayers (We have lots of good research on any practice which boosts the practice of gratitude – the best researcher on this is Dr. Robert Emmons if you want to research further)
Health Benefits: Lowers inflammation, reduces blood pressure, and improves sleep quality.
Psychological Benefits: Increases optimism, reduces depression, and strengthens positive emotions.
Example: “Thank you, God, for the blessings in my life. Help me to see Your goodness in all things.”
2. Contemplative - Silent, Meditative Prayer (John and I recently participated in a Taizé, contemplative service. This type of service involves repetitive chant-like singing, silence, and a few short passages read aloud. John clearly noticed his stress level go down. When we got home, he took his blood pressure which he had been regularly monitoring. It was indeed down. The best researcher on this is Dr. Andrew Newberg.)
Health Benefits: Reduces cortisol (stress hormone), lowers heart rate, and enhances neuroplasticity. Dr. Newberg also found that contemplative types of prayer increase prefrontal cortex activity which is linked to focus and compassion AND reduced amygdala activity which is typically linked to fear and stress.
Psychological Benefits: Increases mindfulness, reduces anxiety, and promotes emotional balance.
Example: “Be still and know that I am God.” (Psalm 46:10 – that sort of passage can be chanted, sung, or repeated several times.)
3. Prayers of Forgiveness (There’s lot of research on forgiveness - including for one's self. One place to look is the studies from Stanford’s Forgiveness Project.)
Health Benefits: Lowers blood pressure, reduces stress-related illness, and promotes heart health. In general, forgiveness reduces stress and boosts emotional well-being.
Psychological Benefits: Releases resentment, decreases depression, and fosters emotional resilience. (I have, however, written before about the dangers of forgiving too soon as well as the necessity of taking steps to prevent further harm.)
Example: “Lord, help me to forgive as You have forgiven me. Take away bitterness and replace it with your love and understanding.”
4. Hope-Oriented Prayers (The go-to guy here is Dr. Charles Snyder. )
Health Benefits: Strengthens the immune system, improves heart health, and enhances resilience.
Psychological Benefits: Fosters optimism, strengthens motivation, and reduces despair. It’s pretty obvious that hopeful people are more resilient, but you might be surprised to find that hopeful people are better problem-solvers. Indeed, a part of hope is being able to see several pathways forward toward goals and being able to choose which path to follow.)
Example: “God, I trust that somehow You, and the universe you have put into play, are working for our overall good. Fill my heart with hope and perseverance so that I can see pathways forward. Guide me as I choose a path that is good and aligns with your purposes.”
I mentioned that some types of prayers could actually be harmful. In general, if a prayer is going to make you feel more distress, more helpless, less peace and resilience, more shame – probably not going to good for your health and well-being. Let me lay out some examples.
1. Self-Punishing or Guilt-Inducing Prayers
Example: “God, I am worthless and a failure. I don’t deserve happiness.”
Why Harmful? Excessive guilt and self-condemnation are linked to higher rates of depression and anxiety.
2. Passive or Externalizing Prayers (Learned Helplessness)
Example: “God, I can’t do anything to change my situation. Please fix everything.”
Why Harmful? Research suggests that relying solely on divine intervention without feeling you should take some personal action fosters helplessness and depression. (Remember that story that preachers often talk about where the man is praying to be rescued from a flood. He ends up dying because he passively sits on the roof of his house…refusing offers of help from a boat and a helicopter. When the man gets to the pearly gates, he questions God about why his prayer had not been answered. God points out that both a boat and helicopter had been sent. It’s funnier and seems to have more wisdom when your preacher tells it. Another example is a poster my father, a minister, used to have in his office which read, “Ain’t nothin’ gonna come up today that God and me can’t handle.”)
3. Fear-Based or Transactional Prayers
Example: “God, if I don’t pray enough, I know You will punish me.”
Why Harmful? Religious scrupulosity (excessive worry about spiritual imperfection) is linked to obsessive-compulsive symptoms.
Recently, I also happened to see some research on the Serenity Prayer, attributed to theologian Reinhold Niebuhr, and its connection to wellbeing. The prayer is popular in addiction and recovery programs. It’s really a model of psychological wellness.
“God, grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.”
This prayer aligns with principles in Cognitive Behavioral Therapy (CBT), promoting realistic acceptance, proactive change, and discernment. Research suggests that this mindset helps individuals manage stress, anxiety, and depression effectively.
Okay, what might be some practical tips for a “healthy” prayer from a scientific perspective?
Be Grateful. Mindfully consider the gifts you have been given (A wonderful resource for this if you need help is Brother David Steindl-Rast at Grateful.org).
Engage in Silence – Allow time for contemplative listening, not just speaking (Christian resources for Taizé music, prayers, and services can be found on the internet. I’m glad to share as well.)
Pray for Others – Intercessory prayer strengthens social bonds and fosters compassion.
Avoid Self-Criticism – Frame prayers in a way that fosters self-acceptance, self-compassion, and growth.
Here is my first stab at a prayer which might integrate the elements I have mentioned to use as an example while also being sincere... from my heart. You would want to put this in your own words, from your heart.
Or on some days you might want to concentrate on prayers of gratitude or compassion for others or the Serenity Prayer rather than doing everything all at once. (And yes, I have seen people experience powerful healing effects both psychologically and physically which seem connected to their prayers of gratitude, hope, compassion and forgiveness. Evidence enough for me to take prayer seriously.)
I lift my heart in gratitude—
for this moment, for this breath,
for love that sustains, for joy that heals.
Grant me courage to change what I can,
wisdom to release what I cannot,
and peace to trust—that nothing will rise today
we cannot face together.
Walk beside me in this human journey,
teaching me to forgive,
to let go of resentment,
yet guard my soul from harm.
May Your strength in me deepen,
hope in me rise,
compassion in me overflow.
Let my words be healing,
my presence a balm,
so that I may be a vessel of grace
for those who suffer.
Divine One, bind us together—may we be happy,
may we be whole,
may we know, now and always,
that nothing can separate us
from Your infinite love.
It's my belief that prayer and possibly many other spiritual practices may be good for our health and well-being. Like-wise some of our scientifically endorsed health and well-being practices may be good for our spiritual lives.
And they may be very simple. For example, just bringing gratitude into our lives...including our prayer lives may make a huge difference not only in our health and wellbeing, but also in our spiritual lives. According to a quote attributed to Meister Eckhart, a Christian mystic, "If the only prayer you ever said was 'thank you,' that would be enough." Even an avowed atheist can practice gratitude with sincerity and integrity.
Prayer might be something to investigate and practice if you've never tried it. Or, if we do pray, we might consider if there are more beneficial ways of crafting our prayers in terms of living a life of fullness and abundance - wholeness, health, and well-being which many spiritual founders emphasized. In case you doubt that, let me take a little lateral and offer some religious founder quotes:
Jesus Christ (Christianity)
"I came that they may have life, and have it abundantly."— John 10:10
Jesus' ministry frequently focused on healing the sick, feeding the hungry, and relieving suffering, demonstrating that well-being was central to his message.
The Buddha (Buddhism)
"To keep the body in good health is a duty... otherwise, we shall not be able to keep our mind strong and clear."— Attributed to the Buddha
The Buddha’s teachings on the Middle Way and mindfulness were designed to reduce suffering and cultivate inner peace, which aligns closely with holistic health.
Moses (Judaism)
"Observe therefore the words of this covenant and do them, that you may prosper in all that you do."— Deuteronomy 29:9
(Mosaic law contained many health-related prescriptions, from dietary laws to hygiene practices, all meant to ensure the well-being of the people.)
Muhammad (Islam)
"Ask God for good health, for indeed, none has been given anything better than good health."— Hadith, Sunan al-Tirmidhi 3558
How might we journey together to the Good Life by using healthy prayers that promote flourishing and a good life for all?
Comentarios