Dr. Andrew Huberman: How play unlocks brain plasticity

Endogenous opioids from the periaqueductal gray enable free play; prefrontal cortex tests contingencies, while high epinephrine blocks both entirely.

Andrew Hubermanhost

Jan 29, 202631mWatch on YouTube ↗

EPISODE INFO

Released: January 29, 2026
Duration: 31m
Channel: Huberman Lab
Watch on YouTube: ▶ Open ↗

EPISODE DESCRIPTION

In this Huberman Lab Essentials episode, I discuss why play is a powerful yet often overlooked tool for shaping the brain across the entire lifespan, not just during childhood. I explain how play engages specific brain circuits and neurochemicals, allowing us to explore different roles and learn in low-stakes environments uniquely suited to learning. I also describe why adults benefit from deliberately reintroducing play and which forms of play are most effective for expanding cognitive flexibility and creative thinking. Episode show notes: https://go.hubermanlab.com/FA0Bkww Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 *Huberman Lab* Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com *Timestamps* 00:00:00 Power of Play 00:00:37 Play, Brain & Exploring Contingencies; Creatives 00:03:27 Childhood Play & Low-Stakes Scenarios 00:05:18 Tool: Adults & Playful Mindset 00:07:50 Play Postures; Eyes 00:10:58 Group Play, Testing & Breaking Rules 00:13:30 Role Play 00:14:40 Play Mindset, Low-Stakes Situations, Tool: Adult Play for Brain Health 00:20:36 Tinkerers & Creatives, Playful Spirit 00:23:00 Tool: Play to Enhance Neuroplasticity: Dynamic Movement, Chess & Mental Roles 00:27:06 Personal Play Identity, Adulthood 00:30:14 Recap #HubermanLab #Science Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

SPEAKERS

Andrew Huberman
host

EPISODE SUMMARY

In this episode of Huberman Lab, featuring Andrew Huberman, Dr. Andrew Huberman: How play unlocks brain plasticity explores play triggers brain plasticity by lowering stakes and expanding options Huberman explains play as “low-stakes contingency testing” that helps the brain explore alternative actions, roles, and outcomes in a safe context.

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