# Dr. Marc Brackett: How to Increase Your Emotional Intelligence (Huberman Lab)

> Science-backed podcast discussion on emotional intelligence, regulation, and communication tools.

This two-and-a-half-hour episode of the Huberman Lab features Dr. Marc Brackett, founding director of the Yale Center for Emotional Intelligence. It breaks down the RULER framework and explores practical methods to recognize, label, and regulate emotions. The conversation covers key topics including conflict resolution, emotional suppression, and actionable tools like the Mood Meter.

Website: https://hubermanlab.com/episode/dr-marc-brackett-how-to-increase-your-emotional-intelligence

## What it is for

- Develop emotional regulation skills using the RULER framework
- Identify and articulate nuanced feelings with tools like the Mood Meter
- Navigate conflict resolution and communication in personal or professional relationships
- Understand the behavioral impacts of emotional suppression and digital communication

## Features

- In-depth explanation of the RULER framework (Recognizing, Understanding, Labeling, Expressing, Regulating)
- Overview of the Mood Meter tool for plotting energy and pleasantness
- Discussion on emotional suppression versus expression
- Analysis of digital communication, text etiquette, and online comments
- Strategies for handling interpersonal conflict and bullying in children and adults
- Full show notes, transcript, and categorized topic timestamps

## Pricing

Free to stream across podcast platforms and YouTube

## Details

- Type: Article or course
- Category: [Learning](https://xiry.app/topics/learning.md)
- Open source: no
- Platforms: Web, iOS, Android
- For: Anyone looking to improve emotional self-awareness, communication, and relationship management.
- Tags: podcast, huberman lab, psychology, emotional intelligence, self regulation, communication

## Why it was saved

- [@shivanginarula.in, 21 October 2024](https://www.instagram.com/reel/DBZRZ6ktrDC/): Offers science-backed tools to understand, label, and regulate emotions to improve mental resilience and relationships.

## Related

- [Metaphors We Live By](https://xiry.app/resources/metaphors-we-live-by): Seminal cognitive linguistics book on how metaphorical concepts shape human thought. (Article or course, Paid)
- [Chamath Palihapitiya: Money as an Instrument of Change (Stanford GSB)](https://xiry.app/resources/chamath-palihapitiya-money-as-an-instrument-of-change-stanfo): A talk examining capital allocation and the psychological hazards of social media (Free)
- [Collected Works of C. G. Jung, Volume 7: Two Essays in Analytical Psychology](https://xiry.app/resources/collected-works-of-c-g-jung-volume-7-two-essays-in-analytica): Seminal foundational texts defining Jungian analytical psychology and the unconscious. (Article or course, Paid)
- [Dive Club](https://xiry.app/resources/dive-club): In-depth podcast and written breakdowns for product designers and design engineers (Article or course, Free)
- [How to Tell an Unforgettable Story (The Shaan Puri Interview)](https://xiry.app/resources/how-to-tell-an-unforgettable-story-the-shaan-puri-interview): In-depth video interview breaking down core storytelling principles for creators. (Article or course, Free)
- [Internal Tech Emails](https://xiry.app/resources/internal-tech-emails): Real internal tech industry emails surfaced through public court records (Website, Free)

Updated 3 October 2026. Page: https://xiry.app/resources/dr-marc-brackett-how-to-increase-your-emotional-intelligence

Make your own library: Xiry takes your saved reels, tweets, Reddit bookmarks and Watch Later videos, makes them searchable and pulls the useful stuff out, like this library. It's invite-only for now; join the waitlist at https://xiry.app/#waitlist.