February 15, 2021 • 1hr 25min

How to Learn Faster by Using Failures, Movement & Balance

Huberman Lab

In this episode, Dr. Andrew Huberman discusses how specific types of behavior and movement can change the brain to enhance learning and neuroplasticity. He explains the key role that errors and the vestibular (balance) system play in triggering the brain to change. The episode covers both the science behind neuroplasticity as well as practical tools to leverage these mechanisms. Huberman emphasizes that this information can be applied not just for learning new movements, but also for enhancing cognitive skills, emotional regulation, and other forms of learning. He aims to bridge the gap between scientific mechanisms and practical applications to help listeners access heightened states of plasticity.

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Key Takeaways

Errors and failures are essential for triggering neuroplasticity - Making mistakes signals to the brain that changes are needed
The vestibular (balance) system can powerfully activate neuroplasticity - Novel movements and balance challenges release key neurochemicals
Incremental learning in shorter bouts is most effective for adults - 7-30 minute focused sessions of making errors are ideal
Attaching positive emotions to the process of making errors accelerates learning - Releasing dopamine while struggling enhances plasticity
Flow states are not ideal for learning new skills - They express existing knowledge rather than building new capabilities
Managing "limbic friction" is key for learning - Being in an optimal state of arousal between too anxious and too calm
High stakes or urgency accelerates plasticity - When learning is vital, the brain changes much faster
Motor learning can open plasticity for cognitive skills - Balance/movement challenges create a brain state primed for all types of learning

Introduction

In this episode, Dr. Andrew Huberman discusses how specific types of behavior and movement can change the brain to enhance learning and neuroplasticity. He explains the key role that errors and the vestibular (balance) system play in triggering the brain to change. The episode covers both the science behind neuroplasticity as well as practical tools to leverage these mechanisms.

Huberman emphasizes that this information can be applied not just for learning new movements, but also for enhancing cognitive skills, emotional regulation, and other forms of learning. He aims to bridge the gap between scientific mechanisms and practical applications to help listeners access heightened states of plasticity.

Topics Discussed

The Basics of Motor Control and Neuroplasticity (6:01)

Huberman begins by explaining the basic neuroscience of how the brain controls movement:

Lower motor neurons in the spinal cord directly connect to and control muscles
Upper motor neurons in the motor cortex send signals for deliberate actions
Central pattern generators in the brainstem control repetitive movements like walking

He emphasizes that muscles don't have memory - all motor patterns are stored in neural circuits. This sets up the discussion of how to change these neural circuits through plasticity.

Errors as the Key Trigger for Plasticity (16:03)

Huberman introduces a key principle: "The way to create plasticity is to create mismatches or errors in how we perform things."

He explains that:

Errors signal to the brain that something is wrong and needs to change
This triggers the release of neurochemicals that allow circuits to be marked for change
Flow states are an expression of existing skills, not how we learn new ones
Making errors repeatedly is essential for reshaping neural circuits

The Neurochemistry of Plasticity (20:04)

Huberman outlines the key neurochemicals involved in plasticity:

Acetylcholine - Enhances focus and attention
Norepinephrine - Increases alertness and marks experiences as important
Dopamine - Signals reward/motivation and accelerates plastic changes

He explains that behaviors which trigger the release of these chemicals in combination create the optimal conditions for learning and brain change.

Prism Experiments and Map Realignment (26:05)

Huberman discusses classic experiments using prism goggles that shift visual perception:

Initially causes errors in reaching for objects
Over time, the brain recalibrates and aligns motor, visual and auditory maps
This demonstrates the brain's capacity for large-scale reorganization
In adults, this remapping happens more slowly than in children

These experiments reveal that repeated errors are the key signal that triggers the brain to change and realign its internal maps.

Incremental Learning for Adults (34:07)

Huberman explains that adults can still achieve significant plasticity, but through smaller increments:

Short bouts of focused learning (7-30 minutes) are ideal
Make errors repeatedly during this time to signal the need for change
Gradually increase the challenge to keep errors occurring
This incremental approach can lead to large changes over time

He gives the example of learning free throws in basketball, emphasizing the need to keep making errors for 7-30 minutes to maximize plasticity.

High Stakes Accelerate Plasticity (40:09)

Huberman discusses experiments showing plasticity can be dramatically accelerated when learning is vital:

If subjects had to learn a new skill to obtain food, plasticity occurred much faster
This demonstrates the brain can change rapidly at any age if the stakes are high enough
The importance/urgency of learning influences how quickly plasticity occurs

He notes this has implications for addiction recovery and other high-stakes learning situations.

Leveraging Dopamine for Learning (52:11)

Huberman explains how to use dopamine to enhance plasticity:

Dopamine is released when we think we're on the right path toward a goal
We can learn to associate dopamine release with the process of making errors
This creates a powerful combination - errors signaling the need for change + dopamine accelerating that change
Telling yourself that errors/frustration are good for learning can trigger this dopamine release

He emphasizes that learning to find pleasure in the process of struggling and making errors is key for accelerating plasticity.

The Vestibular System and Neuroplasticity (1:06:13)

Huberman introduces the vestibular system as a powerful way to activate plasticity:

The vestibular system in the inner ear detects our orientation relative to gravity
Novel movements that challenge our balance trigger the release of neuroplasticity chemicals
This is why activities like yoga, surfing, or gymnastics can enhance learning
But the key is novelty - once an activity becomes routine, it no longer triggers plasticity

He explains that safe ways to challenge our balance and orientation can create a brain state primed for learning of all types.

Limbic Friction and Optimal Arousal for Learning (1:00:13)

Huberman introduces the concept of "limbic friction" - the mismatch between our current state of arousal and the optimal state for a task:

Being too anxious or too calm/tired impairs learning
We need tools to adjust our arousal up or down to reach an optimal state
Physiological sighs (double inhales) can calm excess arousal
Caffeine or breathing patterns can increase arousal if too low

He emphasizes the importance of assessing and adjusting our state of arousal before attempting to learn.

Applying Plasticity Principles (1:14:14)

Huberman outlines how to apply these principles in practice:

Arrive at learning in an appropriate state of arousal - clear and focused
Engage in short bouts (7-30 min) of effortful practice with many errors
Use safe balance/vestibular challenges to prime the brain for plasticity
Attach positive emotions to the process of struggling and making errors
Set high stakes or urgency around learning when possible
Use motor learning to open plasticity for cognitive/emotional learning

He notes that while we can't infinitely accelerate learning, these tools can significantly enhance plasticity at any age.

Conclusion

Huberman concludes by emphasizing that understanding the mechanisms of neuroplasticity allows us to flexibly apply these principles to our own learning goals. He encourages listeners to experiment with these tools and tailor them to their specific needs.

He reiterates that the key elements for enhancing adult neuroplasticity are:

Making errors in short, focused learning bouts
Using balance/vestibular challenges to activate plasticity chemicals
Managing our state of arousal for optimal learning
Attaching positive emotions to the process of struggling
Setting high stakes when possible to accelerate change

Huberman notes that future episodes will continue to explore neuroplasticity in more depth. He encourages listeners to apply these science-based tools to enhance their own learning and brain change.