The Science of Awe: Why Big Moments Change Us

Introduction: The Brain’s Reset Button

Awe does something no quick-fix mindset tool can. It changes the brain itself.
When you stand before something vast, whether a storm rolling in, a piece of music that stops you mid-thought, or the quiet silence inside a cathedral, the brain’s default mode network, the system that fuels self-focus and rumination, temporarily quiets.
In its place, the medial prefrontal cortex relaxes, and dopamine pathways light up. You feel smaller, but in a good way. Perspective widens. Stress levels drop. Time slows.

Scientists at UC Berkeley and Stanford have called awe one of the most powerful emotional resets we can experience. Unlike joy or excitement, awe dismantles the ego’s grip. It tells the nervous system, “You are part of something larger.”

This is where growth begins.

In this article, you will learn how awe works inside the brain, where to find it every day, and how those moments can reduce anxiety, build resilience, and reshape the way you see the world.

What Awe Does Inside the Brain

The experience of awe activates both the parasympathetic nervous system (our calm response) and the brain’s reward centres. At first glance, that seems contradictory, calm and thrill at once, but that is exactly what makes awe unique.

Researchers using fMRI imaging have found that awe reduces activity in the brain’s self-referential areas, especially the medial prefrontal cortex. This is the part responsible for internal chatter, the looping voice that replays worries, regrets, or self-judgement. When that area quiets, space opens for clarity, curiosity, and calm attention.

In simple terms, awe helps you step outside your own noise. The nervous system slows. Breathing deepens. Heart rate variability increases, a physiological marker linked to emotional resilience.

Pro Tip: When stress feels unrelenting, deliberately seek something that dwarfs your perspective, such as a wide view, a piece of music that moves you, or a moment of silence in nature. The brain reads vastness as safety, not threat.

Awe and the Stress Response

Stress thrives on control. Awe thrives on surrender.
When you experience awe, cortisol, the body’s main stress hormone, decreases. In one 2021 study from the University of Toronto, participants who took “awe walks” for just fifteen minutes a day over eight weeks reported 30 per cent less anxiety and higher daily satisfaction.

The brain interprets awe as a form of safety because it reminds us we are not at the centre of everything. This perspective shift is profound for anyone living in a high-stress or self-critical state. It challenges the illusion that everything depends on you alone.

Coach’s Insight: When you step into awe, you train your nervous system to release control. That moment of humility does not weaken you, it resets you. It is how leaders, creators, and athletes find calm under pressure.

Everyday Sources of Awe

Awe is not limited to mountaintops or sacred places. You can find it in smaller, daily moments if you know where to look.

Researchers have identified five reliable categories of awe triggers:

Nature – sunsets, storms, oceans, vast landscapes.
Music and Art – sound, beauty, and pattern that evoke emotion beyond words.
Faith and Spiritual Practice – connection to something transcendent.
Human Achievement – witnessing courage, compassion, or brilliance.
Big Ideas – realising the scale of the universe, or the complexity of life itself.
The power of these experiences lies not in their scale but in how they make you feel small and expanded at the same time.

Pro Tip: Build an “awe habit” by choosing one micro-moment each day to notice something vast or beautiful. The more you train your attention on what amazes you, the more your stress chemistry begins to shift.

How Awe Builds Gratitude and Connection

Awe naturally increases gratitude because it shifts focus from self to system. It reminds us that we are part of a much larger network of people, nature, and purpose.

When awe quiets the ego, gratitude rushes in. That emotional sequence has been mapped through oxytocin release, the bonding hormone, and dopamine, the reward chemical. Together, they create a neurochemical blend that fosters warmth, trust, and a sense of shared humanity.

This is why people often cry at concerts or while watching acts of kindness. The same neurochemistry that reduces anxiety also deepens empathy.

Coach’s Insight: Awe does not just help you feel better, it helps you belong. When you expand awareness beyond yourself, you recover from emotional isolation, the silent fuel of modern stress.

Awe as a Mindset Training Tool

You can train the brain to access awe more easily. Just as athletes train endurance, you can build awe capacity through repeated exposure.

Practical tools include:

• Awe journaling: Write down one moment each day that made you feel wonder or humility.
• Awe breathing: Slow your breath while observing something vast or intricate, like the sky or a candle flame.
• Awe walks: Move slowly through a natural space, deliberately paying attention to colour, light, and sound.
• Story immersion: Read or watch content that highlights human courage, scientific discovery, or beauty.

Each method rewires attention. Over time, the brain learns that awe is accessible, not accidental.

Pro Tip: Treat awe like exercise. Small, frequent doses work better than rare extremes. Consistent awe strengthens emotional regulation and helps the body reset more efficiently after stress.

Why Awe Matters for Resilience and Growth

Resilience is not just about bouncing back; it is about returning wiser. Awe helps make that possible.

By broadening perspective, awe rewrites how we interpret challenge. A setback stops feeling like a personal failure and begins to look like part of a larger pattern. This subtle shift is linked to what psychologists call cognitive reappraisal – the ability to reinterpret experiences in a constructive light.

In resilience research, individuals who experience awe regularly show higher tolerance for uncertainty and faster recovery from emotional strain. They think more creatively and act more generously.

Coach’s Insight: Awe does not remove pain, it reframes it. It helps you see your current struggle as one small part of a much bigger story, and that is where strength takes root.

Conclusion: The Bigger Picture Inside You

When awe enters the mind, anxiety loosens its grip. The nervous system finds balance, gratitude increases, and perspective deepens. Whether through nature, music, or human connection, these moments act as small psychological resets, pulling you from self-focus into a sense of belonging.

In a world wired for stress and comparison, awe reminds us of proportion. You are part of something immense. That is not a reason to feel small, it is a reason to breathe easier.

Call to Action:
Take one “awe pause” today. Stop what you are doing for thirty seconds and look up, at the sky, a tree, a piece of art, or a face, anything that carries beauty or mystery. Let yourself feel how vast life really is.

 
Final Thought
Awe does not make life bigger. It reminds you that it already is.

FAQs

Q1. Is awe the same as mindfulness?

Not exactly. Mindfulness is awareness of the present moment. Awe is the emotional response when that moment feels vast, beautiful, or deeply connected to something beyond you.

Q2. Can awe really reduce anxiety?

Yes. Studies show awe lowers cortisol levels and increases parasympathetic activity, which calms the body’s stress response.

Q3. What if I cannot get out into nature often?

Awe can come from music, art, or even watching stories of courage or compassion. The brain responds to perceived vastness, not just physical space.

Q4. How long does the effect of awe last?

Even a brief moment of awe can shift mood and reduce rumination for hours. Regular exposure builds longer-lasting resilience.

Q5. Is awe a spiritual experience?

It can be, but it does not have to be religious. Awe is about connection, humility, and perspective, feelings that transcend belief systems.

Q6. How can I bring more awe into my daily routine?

Try starting or ending each day with a moment of quiet observation, such as sunrise, sunset, music, or reflection. The goal is not to chase awe but to notice it.

About the Author
Written by Steve Jones, Genesis Therapy, a coach specialising in stress resilience and brain-based strategies. Helping people from all walks of life rewire overthinking, manage anxiety, and build the confidence to handle everyday pressure with strength and calm.