Essentials: Using Play to Rewire & Improve Your Brain
In this episode of the Huberman Lab, Dr. Huberman explores the neuroscience of play and its effects on brain development. He explains how playful activities trigger the release of specific brain chemicals that create ideal conditions for learning and adaptability, and describes how the brain's play circuits remain active throughout adulthood, influencing behavior and social interactions.
The episode covers two main types of play that promote brain flexibility: physical activities that engage the vestibular system, and cognitive games that enhance the brain's ability to explore different scenarios. Huberman examines how approaching these activities with a playful mindset, rather than intense seriousness, creates an optimal environment for neuroplasticity and learning. He uses examples from both childhood development and adult behavior to illustrate the lasting benefits of maintaining a playful approach to learning.
This is a preview of the Shortform summary of the Jan 29, 2026 episode of the Huberman Lab
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1-Page Summary
The Neurobiological Basis of Play and Its Benefits
Andrew Huberman explores how play affects the brain's reward and flexibility systems, explaining that it triggers the release of endogenous opioids from the brainstem's periaqueductal gray area. These opioids, combined with low adrenaline levels, create ideal conditions for the prefrontal cortex to explore new possibilities and adapt to different scenarios without stress about outcomes.
Play Promotes Neuroplasticity and Lifelong Learning
Dynamic physical movements during play activate the vestibular system, while role-based games like chess expand the brain's ability to explore contingencies. Huberman notes that play transforms our nervous system by triggering growth factors like BDNF, leading to the rewiring of brain circuits essential for adaptability and learning.
The Importance Of Cultivating a Playful Mindset
According to Huberman, play circuits remain active throughout adulthood, continuing to benefit brain flexibility and growth. He points to Richard Feynman as an example of someone who used a playful mindset to make unique discoveries. Our childhood play patterns significantly influence our adult behavior, affecting everything from work relationships to social interactions, particularly through the development of adaptability and perspective-taking skills.
Types of Play That Promote Neuroplasticity
Huberman emphasizes two main categories of beneficial play: dynamic physical activities and cognitive games. Sports and dance stimulate the vestibular system and promote brain changes, while games like chess enhance the prefrontal cortex's ability to explore contingencies. He stresses that these activities should be approached with a playful attitude rather than intense seriousness, as this creates the optimal environment for learning and neuroplasticity.
1-Page Summary
Additional Materials
Clarifications
- Endogenous opioids are natural chemicals produced by the brain that reduce pain and create feelings of pleasure. They bind to opioid receptors, influencing mood, stress, and reward systems. These chemicals help regulate emotional responses and promote relaxation. Their release during play supports positive brain states conducive to learning and adaptation.
- The periaqueductal gray (PAG) is a region in the midbrain surrounding the cerebral aqueduct. It plays a key role in modulating pain, defensive behavior, and autonomic functions. The PAG is involved in releasing endogenous opioids, which help reduce pain and induce feelings of pleasure. It also influences emotional responses and stress regulation.
- The vestibular system is a sensory system located in the inner ear that helps control balance and spatial orientation. It detects head movements and changes in position, sending signals to the brain to coordinate movement and maintain stability. Physical activities like sports and dance stimulate this system, enhancing coordination and brain function. This stimulation supports neuroplasticity by engaging brain areas involved in movement and balance.
- Brain-derived neurotrophic factor (BDNF) is a protein that supports the survival and growth of neurons in the brain. It plays a key role in synaptic plasticity, which is essential for learning and memory. BDNF levels increase with activities like exercise and play, enhancing brain adaptability. Low BDNF is linked to cognitive decline and mood disorders.
- Neuroplasticity is the brain's ability to change its structure and function in response to experience. It involves forming new connections between neurons and strengthening or weakening existing ones. This rewiring allows the brain to adapt, learn new skills, and recover from injury. Growth factors like BDNF support these changes by promoting neuron survival and connectivity.
- The prefrontal cortex is the brain region responsible for complex decision-making, planning, and regulating behavior. It helps evaluate different options and predict potential outcomes, enabling flexible responses to new situations. This area supports problem-solving by integrating information and adjusting strategies based on changing circumstances. Its activity is crucial for adapting behavior without stress or rigid thinking.
- Low adrenaline levels during play reduce stress and anxiety, allowing the brain to function more flexibly. High adrenaline triggers a fight-or-flight response, which narrows focus and limits creative thinking. Low adrenaline supports the prefrontal cortex in exploring new ideas without fear of negative outcomes. This calm state enhances learning and adaptability.
- Richard Feynman was a renowned physicist known for his curiosity and unconventional problem-solving. He approached scientific challenges with a playful, experimental attitude, often using humor and creativity. This mindset helped him make groundbreaking discoveries by thinking outside traditional frameworks. His example illustrates how playfulness can enhance cognitive flexibility and innovation.
- Dynamic physical activities involve movement that stimulates the body's balance and spatial orientation systems, enhancing sensory integration and motor coordination. Cognitive games challenge the brain's problem-solving, memory, and strategic thinking abilities, strengthening neural pathways related to executive functions. Both types of play activate different brain regions but ultimately support neuroplasticity by encouraging adaptability and learning. Combining them provides a balanced approach to brain health by engaging both body and mind.
- A playful attitude reduces stress and anxiety, which lowers cortisol levels that can impair learning. It encourages curiosity and exploration, activating brain regions involved in creativity and problem-solving. Intense seriousness often triggers a fear of failure, limiting risk-taking and flexibility in thinking. This relaxed mindset enhances dopamine release, reinforcing motivation and memory formation.
Counterarguments
- While play is associated with the release of endogenous opioids and low adrenaline levels, it's important to recognize that individual differences in brain chemistry and psychological conditions can affect how play influences the brain and whether these ideal conditions are achieved.
- The assertion that dynamic physical movements during play activate the vestibular system and promote brain changes is generally supported, but it's worth noting that the extent of these changes can vary widely among individuals, and not all types of play may be equally effective in promoting adaptability and learning.
- The benefits of role-based cognitive games like chess on the brain's ability to explore contingencies are well-documented, but it's also important to consider that overemphasis on cognitive games could potentially lead to a neglect of other forms of play that contribute to a well-rounded development.
- While play is linked to the release of growth factors such as BDNF, the relationship between play and neuroplasticity is complex and not fully understood. Other factors, such as genetics, environment, and overall health, also play significant roles in brain plasticity.
- The idea that play circuits remain active throughout adulthood and continue to benefit brain flexibility and growth is compelling, but research on adult neuroplasticity is still evolving, and the impact of play on adult brains may not be as pronounced as it is during childhood.
- Citing Richard Feynman as an example of a playful mindset leading to unique discoveries is inspirational, but it's important to acknowledge that not all individuals will experience the same level of success or creativity, regardless of their mindset.
- The influence of childhood play patterns on adult behavior is a complex topic, and while there is evidence supporting this idea, adult behavior is also shaped by a multitude of other experiences and factors beyond childhood play.
- The recommendation to approach play activities with a playful attitude rather than intense seriousness is generally sound advice, but some individuals may find that a more serious or competitive approach to play can also be rewarding and conducive to learning, depending on their personality and goals.
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The Neurobiological Basis of Play and Its Benefits
Play is crucial for encouraging the brain's reward and flexibility systems, initiating the release of endogenous opioids, and promoting neuroplasticity, leading to lifelong learning.
Play Engages the Brain's Reward and Flexibility Systems
Andrew Huberman discusses the neurobiological implications of play and its profound impact on brain function.
Play Releases Endogenous Opioids, Helping the Prefrontal Cortex Explore and Adapt
Endogenous opioids like enkephalin are released from the brainstem's periaqueductal gray area during play. This release primes the prefrontal cortex for executive functions, enabling it to effectively make predictions, assess contingencies, and entertain a broader spectrum of thoughts and scenarios. It aids in the prefrontal cortex's ability to take on different roles and explore various possibilities with focus, albeit with low stakes.
Low Adrenaline During Play Allows the Brain to Engage In New Behaviors Without Obsessing Over Outcomes
Play fosters a state of high opioid and low adrenaline within the brain. This unique neurochemical combination allows individuals to run different possibilities in a low-stress environment yet remain motivated and focused. The stakes in play are sufficiently low, which promotes comfort, reducing an obsessive focus on outcomes and enabling new behaviors to emerge. Huberman notes that for play to effectively engage neuroplasticity, there must be minimal amounts of adrenaline, as high levels inhibit play. Scenarios that generate a boost in endogenous opioid output, on the other hand, enhance playfulness by creating truly low-stakes conditions.
Play Promotes Neuroplasticity and Lifelong Learning
Dynamic Movements Activate Vestibular System and Facilitate Neuroplasticity
The physical side of play involves engaging in dynamic movements that activate the vestibular system, the balance system within the inner ear. Such movements are not limited to linear paths - they include jumping, leaping, ducking, and moving at different angles, all of which are linked to the cerebellum and encourage ...
Here’s what you’ll find in our full summary
The Neurobiological Basis of Play and Its Benefits
Additional Materials
Clarifications
- Endogenous opioids are natural chemicals produced by the brain that reduce pain and create feelings of pleasure. They bind to opioid receptors, influencing mood, stress, and reward pathways. These chemicals help regulate emotional responses and promote relaxation. Their release during play supports motivation and cognitive flexibility by calming stress responses.
- The periaqueductal gray (PAG) is a region in the midbrain surrounding the cerebral aqueduct. It plays a key role in modulating pain, defensive behavior, and autonomic functions. The PAG is involved in releasing endogenous opioids, which help regulate pain and emotional responses. It also influences the brain's stress and reward systems, impacting behavior and motivation.
- The prefrontal cortex is the front part of the brain responsible for complex thinking and decision-making. Executive functions include skills like planning, problem-solving, attention control, and impulse regulation. This brain region helps you organize thoughts, make choices, and adapt to new situations. It is essential for goal-directed behavior and managing social interactions.
- Neuroplasticity is the brain's ability to change and reorganize itself by forming new neural connections. It allows the brain to adapt to new experiences, learn new information, and recover from injury. This process involves strengthening or weakening synapses, the connections between neurons, based on activity and use. Growth factors like BDNF support neuroplasticity by promoting neuron survival and the formation of new synapses.
- The vestibular system is a sensory system located in the inner ear that detects head movements and spatial orientation. It sends signals to the cerebellum, a brain region that coordinates balance, posture, and motor control. The cerebellum uses this information to fine-tune movements and maintain equilibrium. This connection helps the brain adapt and learn new motor skills through play.
- Brain-derived neurotrophic factor (BDNF) is a protein that supports the survival and growth of neurons. It plays a key role in synaptic plasticity, which is the ability of connections between neurons to strengthen or weaken over time. BDNF is essential for learning, memory, and overall brain health. Low levels of BDNF are linked to cognitive decline and mood disorders.
- Adrenaline is a stress hormone that prepares the body for "fight or flight" responses, increasing alertness but also stress. High adrenaline levels narrow focus and heighten anxiety, which can inhibit the brain's ability to form new neural connections. Low adrenaline during play creates a calm, safe environment that encourages exploration and learning without fear of failure. This relaxed state supports neuroplasticity by allowing the brain to adapt and rewire more effectively.
- Role-based games involve players adopting specific roles or perspectives that require strategic thinking ...
Counterarguments
- While play is associated with the release of endogenous opioids, it is not the only activity that can do so; other activities such as exercise, laughter, and social interaction can also trigger similar neurochemical responses.
- The emphasis on low adrenaline levels for effective play may not account for the benefits of high-adrenaline activities, which can also contribute to learning and neuroplasticity, such as in competitive sports or challenging games.
- The text may overstate the role of play in neuroplasticity; while play is beneficial, other factors like structured learning, stress management, and sleep are also crucial for brain development and lifelong learning.
- The assertion that play is essential for lifelong learning might not consider individual differences in learning preferences and the effectiveness of play for everyone; some individuals may benefit more from other types of learning experiences.
- The connection between dynamic physical movements and neuroplasticity is highlighted, but the text does not address the potential benefits of static activities that also engage the brain, such as meditation or focused concentration tasks.
- The role of play in transforming the nervous system is emphasized without acknowledging that not all play is equally effective; the quality, type, and context of play can significantly influence its neurological benefits.
- The text suggests that role-based games like chess foster mental flexibility, but ...
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The Importance Of Cultivating a Playful Mindset
Exploring the benefits of play for adults can reveal its critical role in fostering a flexible, growth-ready brain and enabling safe self-discovery.
Play Benefits Adults Too
Maintain a Playful Approach to New Activities for a Flexible, Growth-Ready Brain
Play circuits don't vanish with adulthood; instead, they continue to be pivotal throughout the life span. Adults benefit from play as it expands the catalog of potential outcomes they can envision. Adopting a playful mindset encourages adults to consider a broader range of possibilities, aiding in learning about oneself and others. Huberman cites Richard Feynman as an individual who harnessed a playful spirit to make unique discoveries by seeing the world differently.
Playful Mindset Enables Safe Self-Discovery
Entering new situations where the rules aren't clear or mastery isn't yet achieved is a low-stakes gateway to personal and interpersonal understanding. Playful engagement in novel interactions becomes a state that fosters better performance. It enables the prefrontal cortex to consider various outcomes in a safe environment, allowing for self-discovery without intense pressure.
Our Childhood Play Patterns Shape Our Adult Behavior
Effects of Childhood Play on Adult Work, Relationships, and Social Interactions
Childhood play is indicative of later interactions in adolescence and adulthood. Play is not confined to solo activities; it often involves multiple participants, where rule-testing and low stakes contingency come into play. Role play teaches the brain adaptability and perspective-taking, expanding the prefrontal cortex's capacity.
Switching Roles During Childhood Play Fosters Ada ...
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The Importance Of Cultivating a Playful Mindset
Additional Materials
Clarifications
- "Play circuits" refer to specific neural pathways in the brain that are activated during playful activities. These circuits involve regions like the prefrontal cortex, amygdala, and basal ganglia, which regulate motivation, reward, and social behavior. Activation of these circuits promotes creativity, learning, and emotional regulation. They remain active throughout life, supporting cognitive flexibility and adaptive behavior.
- The prefrontal cortex is the brain region responsible for complex cognitive behavior, decision-making, and moderating social behavior. It helps evaluate possible outcomes and control impulses, enabling thoughtful choices. During play, it allows safe experimentation with different scenarios and strategies without real-world consequences. This process strengthens adaptability and problem-solving skills.
- Richard Feynman was a renowned American physicist known for his work in quantum mechanics and particle physics. He was famous for his curiosity, creativity, and playful approach to problem-solving. Feynman often used unconventional methods and humor to explore complex scientific ideas. His example illustrates how a playful mindset can lead to innovative discoveries.
- "Low-stakes contingency" refers to situations where outcomes depend on certain actions but the consequences are minor or not serious. In play, this means trying different behaviors or rules without fear of significant failure or harm. This safe environment encourages experimentation and learning. It helps develop decision-making skills and adaptability.
- Role play activates neural circuits involved in empathy by requiring individuals to understand and embody others' thoughts and feelings. This practice strengthens the prefrontal cortex, which manages flexible thinking and decision-making. By simulating different perspectives, role play improves cognitive flexibility, allowing quicker adaptation to new social situations. It also enhances theory of mind, the ability to predict others' behavior based on their viewpoint.
- Childhood play helps develop social skills by teaching cooperation, competition, and role-taking, which form the basis for adult interactions. It shapes how individuals understand social rules, hierarchies, and emotional responses. These early experiences influence problem-solving, empathy, and adaptability in adult relationships and work environments. Thus, play patterns create neural pathways that guide psychological and social behavior throughout life.
- A "playful mindset" means approaching tasks with curiosity, openness, and a willingness to experiment without fear of failure. A "playful spirit" involves maintaining joy and creativity, like a scientist testing ideas through fun exploration. For example, trying a new hobby without pressure or joking to solve a problem shows playfulness. This attitude helps adults adapt and innovate by seeing ...
Counterarguments
- While play is beneficial, it is not the only method for adults to foster a flexible and growth-ready brain; other activities like structured learning, meditation, and professional development can also contribute to cognitive flexibility and growth.
- The assumption that a playful mindset always leads to a broader range of possibilities might not hold true in all professional or serious contexts, where playfulness could be misinterpreted or counterproductive.
- The link between childhood play patterns and adult behavior is complex and not deterministic; many other factors, such as life experiences, education, and personal choices, also significantly shape adult behavior.
- The benefits of play might vary greatly among individuals, and some adults may not experience the same level of benefit from play due to personality differences, mental health issues, or cultural backgrounds.
- The idea that playful states universally improve performance may not apply to all tasks or professions, especially those that require strict adherence to protocols or high-stakes decision-making.
- The concept of safe self-discovery through play might not resonate with everyone, as some individuals may find self-discovery through more introspective or challenging experiences.
- The impact of technology and economics on play is complex and can sometimes inhibit rather than enhance the quality and accessibility of play for both children and adults.
- The notion that role play du ...
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Types of Play That Promote Neuroplasticity
Andrew Huberman dives into the role of play in neuroplasticity, highlighting how different types of play can stimulate the brain and contribute to learning and development.
Dynamic, Multidimensional Physical Activities
Huberman speaks about the importance of dynamic physical activities in play, such as sports and dance, and the low stakes contingency testing involved in such activities.
Sports, Dance, and Play Stimulate the Vestibular System and Brain Changes
Huberman cites how sports, dance, and similar forms of play involve dynamic movement at varying speeds which engage play-related circuitry and contribute to neuroplasticity. It’s essential that these activities are not pursued too seriously to avoid the influx of high levels of epinephrine that could negatively affect this process. Play, particularly when assuming roles and participating in physical interaction within a set framework, allows for learning proper behavior and impacts on brain and behavior. Examples include rough and tumble activities like wrestling that have a clear set of rules to avoid harm or escalation of aggression.
He recalls childhood games, like dirt-clod wars, where friends would set up dirt mounds and throw dirt clods according to specific rules—such as not throwing rocks or attacking someone hit in the head—indicating that even early on, children set regulations aimed at creating safe play environments.
Cognitive Games With Flexible Roles
Referring to cognitive games such as chess, Huberman talks about the neuroplasticity induced by role flexibility and contingency exploration provided by these activities.
Games Like Chess Enhance Prefrontal Cortex Contingency Exploration
The inclusion of chess in discussion serves to demonstrate how cognitive games that involve flexible roles and contingency planning can play a role in enhancing the plasticity of the prefrontal cortex. The prefrontal cortex is engaged intensely during chess as players take on the roles of various pieces, each with distinct rules and capabilities, encouraging players to think from multiple perspectives within a single game.
Chess differs from video games, where players generally commit to a single avatar; the diversity of roles in chess exemplifies the benefit of adaptability in cognitive games for brain learning.
Exploring New Activities Enhances Learning In a Low-stakes Setting
Play provides a unique opportunity for exploring hundreds of contingencies in a low-stakes setting, which is crucial for both kids ...
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Types of Play That Promote Neuroplasticity
Additional Materials
Clarifications
- Neuroplasticity is the brain's ability to change and adapt by forming new neural connections throughout life. It enables learning, memory, and recovery from injury by reorganizing brain pathways. This adaptability is influenced by experiences, environment, and behaviors. Enhancing neuroplasticity supports cognitive flexibility and overall brain health.
- The vestibular system is a sensory system located in the inner ear that helps control balance and spatial orientation. It detects head movements and changes in position, allowing the brain to maintain posture and coordinate movement. This system sends signals to the brain to help stabilize vision and body position during motion. Proper vestibular function is essential for activities like walking, running, and dancing.
- Low stakes contingency testing refers to trying out different actions and responses in a safe, low-pressure environment where mistakes have minimal consequences. It allows the brain to explore cause-and-effect relationships and adapt behavior without fear of serious failure. This process helps build flexible thinking and problem-solving skills. In play, it means experimenting with rules, roles, and strategies to learn and grow.
- Epinephrine, also known as adrenaline, is a hormone released during stress that prepares the body for "fight or flight." High levels of epinephrine can impair neuroplasticity by increasing stress and reducing the brain's ability to form new connections. Moderate or low levels support alertness and learning, but excessive amounts hinder brain flexibility. Therefore, play should avoid triggering intense stress responses to promote healthy neuroplasticity.
- "Play-related circuitry" refers to specific brain networks involved in processing and responding to play activities. These circuits include areas like the prefrontal cortex, basal ganglia, and limbic system, which regulate motivation, reward, and social interaction. Activation of these circuits during play promotes learning, adaptability, and emotional regulation. This neural engagement supports neuroplasticity by strengthening connections and forming new pathways.
- Role assumption in play activates brain regions involved in social cognition and empathy by encouraging individuals to adopt perspectives different from their own. This process strengthens neural pathways related to understanding others' intentions and emotions, enhancing social behavior. It also promotes behavioral flexibility by allowing practice in adapting to various social rules and scenarios. Over time, these experiences contribute to improved emotional regulation and problem-solving skills.
- The prefrontal cortex is the brain region responsible for complex decision-making, planning, and regulating social behavior. It helps evaluate possible outcomes and adjust actions based on changing circumstances, which is essential for contingency exploration. This area supports flexible thinking by allowing us to consider multiple scenarios and adapt strategies accordingly. Its development and plasticity are crucial for problem-solving and self-control.
- Cognitive games like chess require players to switch between multiple roles with different rules, engaging diverse problem-solving strategies and perspective-taking. Video games often focus on controlling a single character or avatar, limiting role flexibility and the variety of cognitive challenges. This role diversity in chess stimulates the prefrontal cortex more broadly by encouraging adaptive thinking and contingency planning. Consequently, chess promotes neuroplasticity through complex, flexible mental engagement not typically found in most video games.
- Contingency planning is the process of anticipating possible future events and preparing responses for them. Contingency exploration ...
Counterarguments
- While dynamic physical activities can promote neuroplasticity, not all individuals may have the physical ability or access to engage in sports or dance, suggesting a need for alternative forms of play that are inclusive of different abilities and circumstances.
- The assertion that low stakes in play prevent harmful stress responses may not account for individual differences in stress tolerance or the potential for even low-stakes situations to induce stress in some people.
- The idea that structured play frameworks always teach proper behavior could be challenged by the notion that some games may reinforce negative behaviors or stereotypes, depending on the rules and the context in which they are played.
- The benefits of cognitive games like chess for neuroplasticity might not be as significant for everyone, as individual differences in cognitive abilities and learning styles can influence the effectiveness of these games for brain development.
- The comparison between chess and video games may overlook the potential cognitive benefits of video games, which can also involve strategy, role flexibility, and problem-solving, and have been shown to contribute to cognitive skills in some studies.
- The emphasis on low-stakes play for learning and brain development might not acknowledge the role that high-stakes situations and challenges can also play in fostering resilience, mot ...
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