Essentials: Using Play to Rewire & Improve Your Brain - Huberman Lab Recap

Podcast: Huberman Lab

Published: 2026-01-29

Duration: 35 min

Summary

In this episode, Andrew Huberman explores the biological and psychological benefits of play, emphasizing its importance not just for children but also for adults. He discusses how play can enhance our cognitive functions, particularly through the release of endogenous opioids that improve brain plasticity and executive function.

What Happened

In this episode of Huberman Lab Essentials, Andrew Huberman delves into the critical role of play in both childhood development and adult life. He highlights that play is not merely a childhood activity but a vital process that allows individuals of all ages to explore different outcomes in a low-stakes environment. Huberman explains that while many of us may not engage in play as adults, it is essential for cognitive flexibility and emotional enrichment, enabling us to test various contingencies and roles safely.

Huberman emphasizes the biological underpinnings of play, particularly the role of the periaqueductal gray (PAG) in the brain, which releases endogenous opioids during playful activities. These opioids enhance the function of the prefrontal cortex, the brain region responsible for executive function, allowing for better decision-making and exploration of various possibilities. This neurobiological perspective underlines the idea that play can actually make our brains 'smarter' by fostering a more adaptable and creative mindset, which is crucial for problem-solving and innovation in adult life.

Key Insights

Key Questions Answered

What are the biological benefits of play?

Andrew Huberman explains that play triggers the release of endogenous opioids in the brain, particularly from the periaqueductal gray. This release is crucial as it enhances the connectivity and function of the prefrontal cortex, which is responsible for executive functions such as decision-making and predicting outcomes. By engaging in play, individuals can improve their cognitive capabilities and foster a greater sense of adaptability.

How does play affect cognitive function in adults?

Huberman discusses that play is not just for children; it is equally important for adults as it promotes cognitive flexibility. When adults engage in playful activities, they can explore different roles and scenarios in a low-pressure environment. This exploration helps them to develop better problem-solving skills and adaptability, ultimately making the prefrontal cortex more plastic and responsive to new experiences.

Why do adults play less than children?

According to Huberman, many adults lose the inclination to play as they grow older due to societal pressures and responsibilities. While children naturally engage in play to learn and explore, adults often prioritize productivity over play. This shift can hinder their ability to think creatively and adapt to new situations, underscoring the importance of reintroducing play into adult life for mental and emotional well-being.

What types of play can adults engage in?

Huberman suggests that adults can engage in various forms of play, such as board games, sports, or even role-playing scenarios. The key is to participate in activities that allow for experimentation and exploration of different outcomes without the fear of high stakes. This could mean trying out games where one may not excel, thus fostering a mindset of learning and adaptability.

How can play enhance emotional well-being?

Engaging in play can significantly enhance emotional well-being by providing a safe space for individuals to explore different aspects of their personality and interactions with others. Huberman notes that play helps to relieve stress and fosters emotional connections, making it easier for individuals to navigate social situations. This exploration in a playful context can lead to richer emotional and social lives, allowing individuals to express themselves more freely.