Using Play to Rewire & Improve Your Brain | Huberman Lab Essentials

Periaqueductal gray releases endogenous opioids

This brainstem region secretes natural opioids (like enkephalins) during play, biochemically relaxing the nervous system and enabling the prefrontal cortex to operate beyond rigid 'if A then B' algorithms.

Low adrenaline defines true play states

For activity to qualify as neuroplasticity-inducing play, it must combine focused attention with sufficiently low epinephrine levels; high-stakes competition raises stress hormones that inhibit the play circuitry.

Mammalian play signals indicate safety

Universal biological markers including lateral head tilts, widened 'soft eyes,' and reduced body postures signal non-threatening intent and create the psychological safety required for contingency exploration.

Dynamic movement triggers BDNF release

Activities involving multi-planar motion at variable speeds—such as dance or soccer—activate the vestibular system and cerebellum, releasing brain-derived neurotrophic factor that physically rewires neural connections.

Chess enables multiple identity exploration

Unlike video games with fixed avatars, chess requires players to simultaneously manage pieces with distinct movement rules, forcing the prefrontal cortex to adopt multiple roles and expand predictive capabilities.

Contingency testing expands behavioral catalogs

Play allows exploration of social and strategic scenarios in low-stakes environments, revealing blind spots in one's reactions to rule-breaking and expanding the repertoire of potential responses available in real-world contexts.

Adopt the playful tinkerer mindset

Following Richard Feynman's model of mischievous, low-stakes exploration, adults who maintain curiosity-driven experimentation can access the same neuroplasticity mechanisms that drive childhood development and innovation.

Distinguish between competition and play

While competitive sports raise adrenaline and inhibit plasticity, true play requires caring enough to focus intensely while remaining detached from specific outcomes, preserving the opioid-dominant state necessary for brain rewiring.