How Meditation Works & Science-based Effective Meditations | Huberman Lab Podcast #96 - Mr Validity Apr 2026

Huberman Lab Podcast #96 details how meditation leverages neuroplasticity by training the brain to shift between interoception and exteroception, with a recommended 13-minute daily practice for optimal cognitive benefits. The episode outlines science-based protocols tailored to goals, such as interoceptive bias for focus, spacetime bridging for awareness, and specific breathing techniques for alertness or relaxation. For more details, visit Podcast Notes .