Dr. Marc Brackett on Huberman Lab: How the Meta-Moment works

Through the Meta-Moment pause, Brackett shows suppression backfires; strategy choice and emotion regulation depend on person, context, and desired outcome.

Dr. Marc BrackettguestAndrew Hubermanhost

Apr 20, 20262h 27mWatch on YouTube ↗

EPISODE INFO

Released: April 20, 2026
Duration: 2h 27m
Channel: Huberman Lab
Watch on YouTube: ▶ Open ↗

EPISODE DESCRIPTION

Dr. Marc Brackett, PhD, is a professor of psychology at Yale University and director of the Yale Center for Emotional Intelligence. We discuss the science of emotion regulation and practical tools to increase your emotional intelligence. Dr. Brackett clarifies exactly how to do that both in the context of relationships, but also things that you can do on your own to become more emotionally intelligent to later serve you in the context of relationships, work, school, etc. We also discuss how your childhood experiences influence your relationship with emotions, with particular emphasis on how boys and men are socialized around emotional processing and expression. Show notes: https://go.hubermanlab.com/TN3UuRk Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman Lingo: https://hellolingo.com/huberman LMNT: https://drinklmnt.com/huberman Rorra: https://rorra.com/huberman Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Dr. Marc Brackett Website: https://marcbrackett.com Academic Profile: https://medicine.yale.edu/profile/marc-brackett Yale Center for Emotional Intelligence: https://medicine.yale.edu/childstudy/services/community-and-schools-programs/center-for-emotional-intelligence Dealing with Feeling: https://amzn.to/48bJd68 Permission to Feel: https://amzn.to/48dkgaq Instagram: https://www.instagram.com/marc.brackett YouTube: https://www.youtube.com/@marcbrackett Facebook: https://www.facebook.com/marc.brackett.5 Dealing with Feeling podcast: https://www.youtube.com/playlist?list=PLRM-kVGeBRqdXAf7q7ut91HZQlfZSx_VX Timestamps 00:00:00 Marc Brackett 00:02:55 Emotion Regulation 00:05:53 Emotion Mindset, Anxiety; Good or Bad Emotions? 00:11:25 Sponsors: Joovv & Lingo 00:13:54 Permission for Happiness; Gender, Emotion Suppression 00:22:13 Young Men, Vulnerability, Incapable; Gay Men 00:31:00 Boys & Men, Crying; Emotion Socialization 00:37:34 Sponsor: AG1 00:38:58 Physical Interaction; Rough/Tumble Play, Teaching Emotion Regulation 00:46:47 Emotion Calibration, Tools: Leaders & Being a Role Model; Meta-Moment 00:56:15 Meditation & Stress Tolerance, Tool: Label Emotions; Childhood 01:03:12 Sponsor: LMNT 01:04:32 Understand Your Assumptions, Tool: Intentional Co-Regulation 01:12:09 Vocabulary & Rethinking Emotion, Tool: Reframing 01:15:49 Emotional Intelligence Training, Self-Evaluation 01:22:15 Living with Discomfort & Emotional Intelligence 01:27:01 Marc's Work & Criticism; Emotion "Leakage" & Switching Mindset 01:34:19 Sponsor: Rorra 01:35:32 Excitement, Positive Emotion; Modern Concerns, AI & Disconnection 01:45:11 Major Societal Challenges & Everyday Progress 01:54:38 Physical/Emotional Identity & Envision Best Self, Tool: Meta-Moment 02:05:33 Emotional Intelligence 02:12:46 Curiosity & Compassion; Reflection, Identity 02:19:32 Point of Connection Game 02:25:02 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter #hubermanlab #science #emotionalintelligence Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

SPEAKERS

Dr. Marc Brackett
guest
Psychologist and researcher known for work on emotional intelligence and emotion regulation.
Andrew Huberman
host
Professor of neurobiology and ophthalmology at Stanford School of Medicine and host of the Huberman Lab Podcast.

EPISODE SUMMARY

In this episode of Huberman Lab, featuring Dr. Marc Brackett and Andrew Huberman, Dr. Marc Brackett on Huberman Lab: How the Meta-Moment works explores emotion regulation tools: mindset, labeling, co-regulation, and Meta-Moment practice Emotion regulation is reframed as changing your relationship to emotions—using them wisely toward goals—rather than trying to eliminate feelings like anxiety or anger.

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