The Science of Awe: Health Benefits
We often think of emotions as abstract feelings that live only in our heads. However, emerging research suggests that the feeling of awe—that jaw-dropping sense of wonder we get when looking at the Grand Canyon or a starry sky—does actual physical work on the body. It is not just a pleasant sensation; it is a biological necessity that can act as a natural anti-inflammatory and a reset button for a stressed nervous system.
The Biological Connection: Awe and Inflammation
The most groundbreaking finding regarding awe comes from the University of California, Berkeley. Researchers there have identified a direct link between positive emotions and the immune system. While joy, contentment, and pride are important, awe acts differently than these other positive feelings.
According to a key study led by Dr. Jennifer Stellar, awe is the strongest predictor of lower levels of pro-inflammatory cytokines. These cytokines are proteins that signal the immune system to work harder. Specifically, the study focused on Interleukin-6 (IL-6).
Why Lowering IL-6 Matters
While you need some inflammation to fight off infection, chronically high levels of IL-6 are dangerous. Sustained high levels are linked to several major health issues:
- Type 2 diabetes
- Heart disease
- Arthritis
- Clinical depression
- Alzheimer’s disease
When you witness something vast that challenges your understanding of the world, your body reduces the production of these inflammatory markers. Essentially, a moment of wonder acts like a preventative medicine for chronic disease.
Quieting the Default Mode Network
To understand how awe lowers stress, you have to look at the brain. Neuroscientists have observed that during moments of awe, activity decreases in the Default Mode Network (DMN).
The DMN is the part of the brain associated with self-reflection, rumination, and the ego. When your DMN is highly active, you are likely worrying about the future, replaying past embarrassments, or obsessing over a to-do list. This state requires significant mental energy and keeps cortisol levels elevated.
When you experience awe, the DMN goes quiet. Dr. Dacher Keltner, a psychologist at UC Berkeley and author of Awe: The New Science of Everyday Wonder and How It Can Transform Your Life, describes this as the “small self.” It does not mean you feel humiliated or weak. Instead, you feel small in a comforting way. Your personal anxieties seem less significant when contrasted against a vast ocean or a complex symphony. This neurological shift allows your nervous system to switch from “fight or flight” to “rest and digest.”
The Physiology of "The Chills"
Physical reactions to awe, often described as “goosebumps” or “shivers down the spine,” are actually visible signs of the parasympathetic nervous system engaging. This reaction is known as “piloerection.”
In many animals, piloerection is a defense mechanism (like a cat puffing up its fur) to look bigger. In humans, however, it has evolved into a response to being moved emotionally. When you feel these chills from music or a moving speech, your body is releasing oxytocin and dopamine. These neurotransmitters promote bonding and relaxation while simultaneously lowering heart rate and blood pressure.
Practical Ways to Dose Your Brain with Awe
You do not need to visit the Himalayas or see the Northern Lights to get these health benefits. Research indicates that “everyday awe” is just as effective if you are intentional about it. A study on “Awe Walks” involving older adults showed that taking 15-minute walks specifically looking for things to wonder at increased feelings of social connection and joy compared to regular walkers.
Here are specific, accessible sources of awe you can access immediately:
1. The Awe Walk
Leave your phone in your pocket. Walk through a local park or even a city block, but focus entirely on details you usually ignore. Look at the veins in a leaf, the complexity of a cloud formation, or the architecture of a building. The goal is to notice things vast or complex enough to pull you out of your own head.
2. The “Overview Effect” via Technology
Astronauts often report a cognitive shift called the “Overview Effect” when seeing Earth from space. You can replicate a micro-version of this by viewing high-resolution images from the James Webb Space Telescope. Looking at the “Pillars of Creation” or deep-field galaxy clusters forces your brain to grapple with scale, triggering the biological awe response.
3. Visual and Auditory Complexity
Music is one of the most reliable triggers for awe. This usually happens with pieces that have complex harmonies or massive dynamic shifts. Similarly, standing in front of a piece of art that required immense skill or portrays a massive scale can trigger the same drop in IL-6 levels.
4. Witnessing Moral Beauty
Science suggests that “moral beauty”—witnessing acts of kindness, courage, or high ability—is actually the most common source of awe for humans. Watching a video of a firefighter saving a life or seeing a neighbor help a stranger triggers the vagus nerve, calming the heart and promoting a feeling of connection.
Frequently Asked Questions
Does awe have to be positive to provide health benefits? Generally, yes. While awe can sometimes be associated with fear (like seeing a tornado), the health benefits regarding inflammation and stress reduction are tied to “positive awe.” This is the feeling of wonder and accommodation rather than immediate threat.
How long does the feeling need to last to help my body? It does not take long. The biological markers can shift after just a few moments of genuine wonder. The “Awe Walk” study showed results with just 15 minutes once a week, but even micro-doses of awe (looking at a sunset for two minutes) can interrupt the stress cycle.
Is this similar to meditation? It is related but distinct. Meditation is an internal practice of focus and mindfulness. Awe is an external focus on something outside yourself. However, both practices quiet the Default Mode Network and lower stress.
Can children experience these health benefits? Yes. Children are naturally more prone to awe because the world is new to them. Encouraging this sense of wonder can help regulate their emotions and reduce anxiety, setting a baseline for better mental health as they grow.