February 7, 2022 • 1hr 43min
Using Play to Rewire & Improve Your Brain
Huberman Lab
Key Takeaways
- Play is homeostatically regulated - if animals or children are restricted from playing for a period of time, they will play more when given the opportunity
- Play involves low levels of adrenaline/epinephrine and release of endogenous opioids from the periaqueductal gray area of the brain
- Play allows the prefrontal cortex to explore different possibilities and contingencies in a low-stakes environment
- Play is the fundamental portal to neuroplasticity throughout the lifespan
- Engaging in novel forms of movement and activities that involve adopting multiple roles (like chess) are particularly beneficial for neuroplasticity
- Our "personal play identity" formed in childhood shapes how we interact as adults in work, relationships, etc.
- Recommendation: Engage in at least 1 hour of pure play per week as an adult to access neuroplasticity benefits
Introduction
In this episode, Dr. Andrew Huberman discusses the transformative nature of play - how it changes our feelings, thoughts and actions and indeed, how it can rewire our brain to function better in all contexts. He explains the role of play in childhood development as well as adulthood for skill and social development. Huberman describes key characteristics of the mind and body during play and explores how play allows the brain to test contingencies in different roles/environments. Throughout, he discusses the underlying neurobiology of play and how low-stakes play and tinkering can broaden and shape future capabilities. Finally, he discusses how our childhood "personal play identity" informs our adult personality and outlines recommendations for using play to enhance neuroplasticity and explore novel situations, regardless of age.
Topics Discussed
Homeostatic Regulation of Play (13:57)
Huberman explains that play is homeostatically regulated, meaning if animals or children are restricted from playing for a period of time, they will play more when given the opportunity. This puts play in the same category as other fundamental biological drives like sleep, thirst, and hunger.
- Play is generated through connectivity of many brain areas, with the periaqueductal gray being a key region
- The periaqueductal gray releases endogenous opioids during play, creating a mild "doped up" state
- This opioid release allows the prefrontal cortex to explore more possibilities and contingencies
Childhood Play & Mindsets (23:53)
Huberman discusses how play in early childhood helps establish fundamental rules for how children interact with the world:
- Very young babies/toddlers see the world as centered around themselves (the "Toddler's Creed")
- Play helps children transition from this self-centered view to understanding sharing and cooperation
- Play allows children to explore different roles and outcomes in a low-stakes environment
Contingency Testing (29:21)
A key function of play is to allow for "contingency testing" - exploring different possible outcomes and scenarios:
- Play lets children (and adults) test out different roles, behaviors, and social dynamics
- This happens in a low-stakes environment where the consequences aren't serious
- It allows the brain to expand the number of "operations" or possibilities it can consider
The (Power of) Playful Mindset (32:17)
Huberman encourages adopting a more playful mindset, even for those who don't consider themselves naturally playful:
- Being playful doesn't necessarily mean being silly - it's about being open to different outcomes
- Put yourself in scenarios where you're not the top performer to expand your comfort zone
- Engaging in low-stakes activities where you don't know all the rules can open up prefrontal cortex circuits
Body Postures (36:13)
Certain body postures and facial expressions are universally associated with play across species:
- The "play bow" in dogs - lowering head and front legs
- In humans - head tilt, soft eyes, slightly pursed lips
- "Partial postures" that mimic aggressive stances but in a non-threatening way
Rule Testing & Breaking (44:03)
Play involves testing and sometimes breaking rules, which serves important developmental functions:
- Children learn appropriate levels of roughness through feedback (e.g. a yelp when bitten too hard)
- Breaking rules in play helps establish boundaries for behavior in non-play contexts
- This process shapes how we interact socially as adults
Role Play (48:24)
Taking on different roles during play is crucial for development:
- Allows children to explore being leaders, followers, dominant, submissive, etc.
- Expands the "algorithms" the prefrontal cortex can run to make predictions
- Even imaginary friends serve this purpose of exploring different roles
Neurobiology of Low-stakes Play (50:39)
Huberman details the neurobiological state that defines true play:
- Low levels of adrenaline/epinephrine
- Release of endogenous opioids from the periaqueductal gray
- Some focus/dopamine, but not excessive stress about outcomes
- This state allows for exploration of novel behaviors and thinking
Expanding Capabilities through Tinkering (54:22)
Low-stakes "tinkering" and exploration can expand capabilities in unexpected ways:
- Many successful engineers, artists, athletes expanded their skills through playful tinkering
- Example of skateboarder Rodney Mullen innovating through playful exploration
- Tinkering allows for discovery of new possibilities not found through rigid practice
Play Is THE Portal to Neuroplasticity (1:00:03)
Huberman emphasizes that play is not just one route to neuroplasticity, but the fundamental portal:
- Play engages the same circuits used throughout development to shape the brain
- It allows for exploration of contingencies in low-stakes ways
- This triggers release of growth factors that rewire neural circuits
Adulthood Play (1:04:44)
The importance of maintaining playfulness into adulthood:
- Animals that play longer in life have greater neuroplasticity
- Example of physicist Richard Feynman maintaining playful spirit throughout career
- Playfulness allows for seeing the world differently and making novel discoveries
Fire Together, Wire Together (1:10:14)
Huberman explains how play shapes neural connections:
- Early in development, neurons are highly interconnected
- Play helps prune unnecessary connections and strengthen useful ones
- This "fire together, wire together" process shapes who we become as adults
Trauma & Play Deficits & Recovery (1:18:03)
The impact of trauma on play and neuroplasticity:
- High levels of stress/adrenaline inhibit play circuits
- This can limit neuroplasticity later in life
- Many trauma therapies involve re-engaging play circuits to reopen plasticity
Competition & Dynamic Movement (1:23:25)
Huberman discusses competitive play and types of movement most beneficial for neuroplasticity:
- Competitive play can be good if you genuinely enjoy it and stakes remain low
- Dynamic movements engaging vestibular system are particularly beneficial
- Examples: dance, soccer, activities with varied speeds/directions of movement
Chess, Mental Roles, Novelty (1:27:36)
Chess and similar games are highlighted as especially good for neuroplasticity:
- Chess requires adopting multiple mental roles/identities within one game
- This mimics the contingency testing of childhood play
- Novelty is key - experts should seek out unfamiliar activities for plasticity benefits
Personal Play Identity (1:32:52)
Huberman introduces the concept of "personal play identity":
- Formed in childhood (around ages 10-14)
- Encompasses how competitive, cooperative, rule-following, etc. we are during play
- Strongly shapes how we interact as adults in work, relationships, etc.
Play Transforms Your Future Self (1:37:24)
The lifelong impact of play on development:
- Our entire lifespan is one long developmental arc
- How we play as children shapes how we interact as teenagers, young adults, and beyond
- Play remains the substrate through which we can change who we are throughout life
Recommendations for Play (1:40:55)
Huberman's suggestions for incorporating more play as an adult:
- Engage in at least 1 hour of pure play per week
- Choose novel activities you're not already proficient in
- Focus on exploring contingencies with truly low stakes
- Don't worry if it feels uncomfortable at first - focus on the process, not outcomes
Conclusion
Dr. Huberman emphasizes that we are biologically built for play throughout our entire lifespan. The neural circuits for play do not disappear in adulthood - they remain available as a powerful tool for neuroplasticity and personal growth. By engaging in regular, low-stakes play as adults, we can continue to expand our cognitive flexibility, explore new possibilities, and reshape our brains in beneficial ways. Huberman encourages listeners to view play not just as fun, but as a fundamental biological process for learning and development at any age.
