Using Play to Rewire & Improve Your Brain
Andrew Huberman:
安德鲁·休伯曼：
Welcome to the Huberman Lab podcast, where we discuss science and science-based tools for everyday life.
欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。
Andrew Huberman:
安德鲁·休伯曼：
I'm Andrew Huberman and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。
Today we are going to talk about the biology, psychology and utility of play.
今天我们要讨论游戏的生物学、心理学和效用。
Play is something that normally we associate with children's games and, indeed, with being a child.
我们通常将玩耍与儿童游戏联系在一起，事实上，也与童年联系在一起。
Much of our childhood development centers around play, whether or not it's organized play or spontaneous play.
我们的童年发展大部分都围绕着游戏，无论是有组织的游戏还是自发的游戏。
But as adults, we also need to play, and today I'm going to talk about what I like to refer to as the power of play.
但作为成年人，我们也需要玩耍，今天我要谈谈我喜欢所说的“玩耍的力量”。
The power of play resides in play's ability to change our nervous system for the better so that we can perform many activities, not just play activities, better.
游戏的力量在于游戏能够更好地改变我们的神经系统，这样我们就可以更好地进行许多活动，而不仅仅是游戏活动。
Andrew Huberman:
安德鲁·休伯曼：
Play can also function as a way to explore new ways of being in different scenarios, in work, in relationships, in settings of all kind, and, indeed, also in the relationship to oneself.
游戏还可以作为一种方式来探索不同场景、工作、人际关系、各种环境以及与自己的关系中的新存在方式。
In fact, we are going to explore how assuming different identities during the same game of play or the same forms of play has been shown to be immensely powerful for allowing people to engage in more creative thinking and dynamic thinking, and, indeed, to become better leaders and more effective workers and students and learners and happier people.
事实上，我们将探讨如何在同一个游戏或相同形式的游戏中假设不同的身份，对于让人们参与更具创造性的思维和动态思维，以及事实上成为更好的领导者、更有效的工人、学生、学习者和更快乐的人来说是非常强大的。
Andrew Huberman:
安德鲁·休伯曼：
I'm also going to cover some data that shows that learning to play properly can enhance one's ability to focus and is an active area of research for treatment of things like ADHD, attention-deficit/hyperactivity disorder.
我还将介绍一些数据，这些数据表明学习正确地玩耍可以增强一个人的专注能力，并且是治疗多动症、注意力缺陷/多动症等疾病的一个活跃的研究领域。
Just as a little sneak preview of where that's headed, children who do not access enough play during certain stages of childhood are more prone to develop ADHD.
就像对未来发展方向的一个小小的预览一样，在童年的某些阶段没有获得足够游戏的孩子更容易患上注意力缺陷多动症。
The good news is all of us, regardless of whether or not we have ADHD or not, whether or not we had ample access to play during childhood or not, can engage and grow the neural circuits that allow for this incredible power of play.
好消息是我们所有人，无论我们是否患有多动症，无论我们在童年时期是否有足够的机会玩耍，都可以参与和发展神经回路，从而发挥这种令人难以置信的玩耍力量。
Andrew Huberman:
安德鲁·休伯曼：
This can be done, again, at any stage of life.
同样，这可以在人生的任何阶段进行。
Today we're going to talk about the protocols, the science.
今天我们将讨论协议和科学。
We'll review all of that, and I promise you'll come away with a lot of knowledge.
我们将回顾所有这些，我保证您会学到很多知识。
Whether or not you're a parent, whether or not you're a child, whether or not you're a person of any age, you're going to have tools and knowledge that will benefit you.
无论您是否是父母，无论您是否是孩子，无论您是否是任何年龄段的人，您都将拥有对您有益的工具和知识。
Andrew Huberman:
安德鲁·休伯曼：
Before I begin, I want to share with you the results of what I think to be an extremely exciting and certainly an actionable study that was just published in the journal Scientific Reports.
在开始之前，我想与大家分享一项我认为非常令人兴奋且确实可行的研究结果，该研究刚刚发表在《科学报告》杂志上。
This is an excellent journal, Nature Press journal, peer-reviewed, et cetera.
这是一本优秀的期刊，自然出版社期刊，经过同行评审等等。
The findings center around what sorts of devices we happen to be reading on and accessing information on, and how that's impacting our physiology and our capacity to learn.
研究结果围绕我们正在阅读和访问信息的设备类型，以及这如何影响我们的生理和学习能力。
One of the more frequent questions I get is "What are all these devices, phones, tablets, computers, video games, et cetera doing to our brains?" And finally, there's some good peer-reviewed data to look at that and to address it directly.
我收到的最常见的问题之一是“所有这些设备、手机、平板电脑、电脑、视频游戏等等对我们的大脑做了什么？”最后，有一些经过同行评审的良好数据可以查看并直接解决该问题。
Andrew Huberman:
安德鲁·休伯曼：
This study, first author Honma, H-O-N-M-A, Honma et al.
本研究第一作者 Honma, H-O-N-M-A, Honma 等人。
is entitled, "Reading on a smartphone affects sigh generation," that's S-I-G-H, sigh generation, "brain activity, and comprehension." To just summarize what they found, they ran a study on 34 healthy individuals and had them either read material on a smartphone or on regular printed paper or a book.
标题是“在智能手机上阅读会影响叹息的产生”，即 S-I-G-H，叹息的产生，“大脑活动和理解”。为了总结他们的发现，他们对 34 名健康人进行了一项研究，让他们在智能手机上或普通印刷纸或书籍上阅读材料。
And what they found is that comprehension on devices, in particular smartphones, is much poorer, much worse, than it is when one reads on actual paper.
他们发现，在设备上（尤其是智能手机）上的理解力比在纸上阅读时的理解力要差得多。
Now, some of you may experience this yourselves.
现在，你们中的一些人可能会亲身经历这一点。
They compared smartphones with paper, and what they found was that when they looked at people's breathing, the normal patterns of breathing that people were engaging in did not differ between people reading on a smartphone or reading from paper.
他们将智能手机与纸张进行了比较，结果发现，当观察人们的呼吸时，在智能手机上阅读的人和在纸张上阅读的人之间的正常呼吸模式没有差异。
Andrew Huberman:
安德鲁·休伯曼：
However, one particular feature of breathing did differ, and that particular feature is what we call physiological sighs.
然而，呼吸的一个特定特征确实有所不同，这个特定特征就是我们所说的生理叹息。
I've talked a lot about physiological sighs on this podcast and on social media.
我在这个播客和社交媒体上谈论了很多关于生理叹息的内容。
We had a terrific guest, Professor Jack Feldman from University of California, Los Angeles, who's a world expert in breathing and respiration and its impacts on the brain and how brain controls breathing and respiration.
我们有一位很棒的客人，来自加州大学洛杉矶分校的杰克·费尔德曼教授，他是呼吸和呼吸作用及其对大脑的影响以及大脑如何控制呼吸和呼吸方面的世界专家。
And what you can learn from that episode, or I'll just tell you again right now, is that every five minutes or so, whether or not we are asleep or awake, we do what's called a physiological sigh, which is a big deep inhale, often a double inhale, followed by a long exhale; it goes something like this ...
你可以从那次事件中学到什么，或者我现在再告诉你一次，每隔五分钟左右，无论我们是睡着还是醒着，我们都会做一次所谓的生理叹息，即深深地吸气，通常是两次吸气，然后是一次长呼气；事情是这样的......
Andrew Huberman:
安德鲁·休伯曼：
Now you might think, "Oh, I never breathe like that," but you do.
现在你可能会想，“哦，我从来没有那样呼吸”，但你确实如此。
Unless there's something severely wrong with your brain stem, every five minutes or so you do one of these physiological sighs, which reopens all the little hundreds of millions of sacs in your lungs called alveoli that bring in more oxygen as a consequence of that big, deep double inhale, and then you are able to exhale carbon dioxide, offload carbon dioxide, through that long exhale.
除非你的脑干出现严重问题，否则每隔五分钟左右你就会做一次这样的生理叹息，这会重新打开你肺部数亿个称为肺泡的小囊，这些囊会因大而深的双吸气而带来更多的氧气，然后你就可以通过长时间的呼气呼出二氧化碳，排出二氧化碳。
Andrew Huberman:
安德鲁·休伯曼：
I've also encouraged people to use the physiological sigh deliberately, not just spontaneously, as a way to reduce their stress quickly.
我还鼓励人们有意识地而不是自发地使用生理叹息，作为快速减轻压力的一种方法。
And indeed, my lab works on physiological sighs and has been exploring this, and they're quite effective in reducing our stress very fast.
事实上，我的实验室致力于研究生理叹息并一直在探索这一点，它们对于快速减轻我们的压力非常有效。
Andrew Huberman:
安德鲁·休伯曼：
Reading on a smartphone seems to suppress physiological sighing.
在智能手机上阅读似乎可以抑制生理上的叹息。
People aren't aware that it's happening, but it's happening.
人们没有意识到它正在发生，但它正在发生。
Some people have talked about so-called email apnea, which is the fact that people hold their breath while they email or while they text, and, indeed, many people do that.
有些人谈到了所谓的电子邮件呼吸暂停，即人们在发送电子邮件或发短信时屏住呼吸，事实上，很多人都会这样做。
This is distinct from email or texting apnea.
这与电子邮件或短信呼吸暂停不同。
What's happening here is people are reading on the phone, and for whatever reason, and I'll talk about what the likely reason is, but for whatever reason they're suppressing their sighing.
这里发生的事情是人们正在打电话阅读，无论出于什么原因，我会谈谈可能的原因是什么，但无论出于什么原因，他们都在压抑自己的叹息。
And as a consequence, the brain is not getting enough oxygen and is not offloading enough carbon dioxide.
结果，大脑无法获得足够的氧气，也无法排出足够的二氧化碳。
Andrew Huberman:
安德鲁·休伯曼：
Another finding in this study was that the prefrontal cortex, an area of the brain that's involved in focus and attention and learning, becomes hyperactive in a kind of desperate attempt to focus.
这项研究的另一个发现是，前额叶皮层（大脑中负责集中注意力和学习的区域）在拼命集中注意力时变得过度活跃。
Andrew Huberman:
安德鲁·休伯曼：
All of this can be summarized by saying, if you happen to read on a device, whether or not it's a tablet, a standard computer screen of any kind, but in particular on a smartphone, regardless of how small or large that smartphone screen is, you want to remind yourself to engage in these physiological sighs fairly regularly.
所有这一切都可以概括为这样一句话：如果你碰巧在设备上阅读，无论是平板电脑、任何类型的标准电脑屏幕，但特别是在智能手机上，无论智能手机屏幕有多大或多小，你都会想提醒自己定期进行这些生理叹息。
It might even be better to just read the most or at least the key issues and things that you're trying to learn about, the key information, from paper, either books or printed out material of some other sort.
最好从纸质、书籍或其他类型的印刷材料中阅读最多或至少是您想要了解的关键问题和事物、关键信息。
Andrew Huberman:
安德鲁·休伯曼：
What's the underlying mechanism here?
这里的根本机制是什么？
Well, one of the reasons I like this study so much is that it brings together two of my laboratories and my particular interests in neuroscience, which is how does our visual system and the aperture, meaning the size of our visual window, relate to our so-called autonomic function or our internal state?
嗯，我非常喜欢这项研究的原因之一是它汇集了我的两个实验室和我对神经科学的特殊兴趣，即我们的视觉系统和光圈（即我们视觉窗口的大小）如何与我们所谓的自主功能或我们的内部状态相关？
Basically what's happening here is as any of us bring our visual window in more narrowly, as we contract our visual window, which is exactly what happens when we're looking at a little smartphone in front of us, it seems to suppress the breathing apparatus.
基本上，这里发生的事情是，当我们任何人将我们的视觉窗口拉得更窄时，当我们收缩我们的视觉窗口时，这正是当我们看着面前的小智能手机时发生的情况，它似乎抑制了呼吸器。
Because we know that physiological sighs are controlled by a specific set of neurons in the brain stem called the parafacial nucleus, discovered by Dr. Jack Feldman.
因为我们知道生理叹息是由杰克·费尔德曼博士发现的脑干中称为面旁核的一组特定神经元控制的。
And so there must be a mechanism whereby when we tighten our visual window, we somehow, and we don't know yet how this happens, but somehow suppress the activity of these neurons in the parafacial nucleus that generate these physiological sighs.
因此，必须存在一种机制，当我们收紧视觉窗口时，我们会以某种方式（我们还不知道这是如何发生的），但会以某种方式抑制面旁核中产生这些生理叹息的神经元的活动。
Andrew Huberman:
安德鲁·休伯曼：
So again, you have two choices.
同样，你有两个选择。
Or I suppose you have many choices, but two main choices to contend with this new information.
或者我想你有很多选择，但有两个主要选择来应对这个新信息。
One is that you remind yourself to engage in deep breathing, and in particular physiological sighs, every five minutes or so while reading anything or texting on your smartphone.
一是在智能手机上阅读任何内容或发短信时，每隔五分钟左右提醒自己进行一次深呼吸，特别是生理叹息。
The other would be, again, if there's material that you really need to learn for sake of regurgitation later or for something particularly important, try and read that from either a larger screen, or even better would be from printed materials or books.
另一个是，如果你确实需要学习一些材料，以便以后反胃或为了一些特别重要的事情，请尝试从更大的屏幕上阅读，或者更好的是从印刷材料或书籍中阅读。
Andrew Huberman:
安德鲁·休伯曼：
Another reason I bring all that up is that it relates to a larger theme, which is that I get many, many questions about ADHD and about people's challenges with focus.
我提出所有这些的另一个原因是它与一个更大的主题相关，即我收到了很多很多关于多动症以及人们在注意力集中方面面临的挑战的问题。
Much of what we're told these days is that we are challenged with focus because of the hundreds of videos that we can see streaming by us in any moment on our phone, which probably is true; the fact that the information that we're reading on the internet and on our phones is emotionally disturbing or distressing in some way, and that probably is true as well in many cases.
如今，我们被告知的大部分内容是，我们在注意力方面面临挑战，因为我们随时可以在手机上看到数百个视频，这可能是真的；事实上，我们在互联网和手机上阅读的信息在某种程度上令人情绪不安或痛苦，在许多情况下可能也是如此。
Andrew Huberman:
安德鲁·休伯曼：
This study really points to the fact that independent of the information that we are looking at or consuming, independent whether or not it's movies or texts, or anything of that sort, the mere size of the window, the aperture, the screen that we are looking at, is also strongly impacting our ability to learn and remember information.
这项研究确实指出了这样一个事实：无论我们正在查看或消费的信息，无论是电影还是文本，还是其他类似的东西，我们正在查看的窗口、光圈、屏幕的大小，也会强烈影响我们学习和记住信息的能力。
So broaden that visual window, print things out, look at a book.
因此，扩大视觉窗口，打印出来，看看书。
I didn't design the system.
我没有设计这个系统。
I always say, "However our visual system and respiratory system happened to evolve, I wasn't consulted at the design phase." This is just simply how your brain circuits work.
我总是说，“尽管我们的视觉系统和呼吸系统发生了进化，但在设计阶段并没有征求我的意见。”这就是你的大脑回路的工作原理。
So if you want to learn things, widen that visual window.
因此，如果你想学习东西，就扩大视野。
Even better, print things out, pick up a book, or read on a tablet even, but try and make that tablet larger than a smartphone screen size.
更好的是，打印出来，拿起一本书，甚至在平板电脑上阅读，但尝试使平板电脑比智能手机屏幕尺寸更大。
Andrew Huberman:
安德鲁·休伯曼：
Before we begin our discussion about the power of play, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford.
在我们开始讨论游戏的力量之前，我想强调一下，这个播客与我在斯坦福大学的教学和研究角色是分开的。
It is, however, part of my desire and effort to bring zero-cost-to-consumer information about science and science-related tools to the general public.
然而，我的愿望和努力的一部分是将有关科学和科学相关工具的零成本消费者信息带给公众。
In keeping with that theme, I'd like to thank the sponsors of today's podcast.
为了与这个主题保持一致，我要感谢今天播客的赞助商。
Andrew Huberman:
安德鲁·休伯曼：
Let's talk about play.
我们来谈谈玩吧。
Now in researching this episode, I thought that I was going to come across a bunch of papers that say, "This brain area connects to that brain area, which controls play in animals, and there's similar areas in babies and in adults." And indeed, that's true, and we will talk about brain circuitry.
现在，在研究这一集时，我想我会遇到一堆论文，上面写着：“这个大脑区域与控制动物玩耍的那个大脑区域相连，婴儿和成人也有类似的区域。”事实上，这是真的，我们将讨论大脑电路。
But I think more importantly is to understand, what is the utility of play?
但我觉得更重要的是要明白，玩的用处是什么？
Why do we play when we're younger?
我们年轻时为什么要玩？
Why do we tend to play less as we get older?
为什么随着年龄的增长，我们玩得越来越少？
And what in the world is play for?
玩到底是为了什么？
Andrew Huberman:
安德鲁·休伯曼：
Some of us would be categorized as more playful.
我们中的一些人会被归类为更爱玩的人。
I'm sure that you know people like this.
我相信你认识这样的人。
Maybe you are like this.
也许你就是这样的。
People that can walk into a room, a social setting of any kind, and they seem to already kind of have a playful, maybe even a mischievous quality about them; we'll talk about mischief a little bit later.
那些能够走进一个房间、任何一种社交场合的人，他们似乎已经具有一种顽皮的、甚至可能是顽皮的品质；我们稍后再讨论恶作剧。
But they sort of look at an environment or a social setting as an opportunity for different kinds of novel interactions.
但他们有点将环境或社会环境视为不同类型的新颖互动的机会。
Other people, and I'd probably put myself into this category, if I walk into a novel environment, I tend to be more in the mode of kind of just assessing what that environment is like.
其他人，我可能会把自己归入这一类，如果我走进一个新的环境，我倾向于更多地评估那个环境是什么样的。
I'm not a particularly spontaneously playful person, although around certain individuals I might be more spontaneously playful.
我不是一个特别爱玩的人，尽管在某些人面前我可能会更爱玩。
Andrew Huberman:
安德鲁·休伯曼：
We are all on a continuum of this kind of seriousness-to-playful nature.
我们都处于这种从严肃到有趣的本质的连续体中。
Turns out that all young animals, including humans, have more playfulness and tend to engage in more spontaneous play in their earlier years than in their later years.
事实证明，所有年轻的动物，包括人类，早年都比晚年更爱玩耍，也更倾向于自发地玩耍。
And therein lies a very interesting portal to understanding what the utility, what the purpose of play is.
其中存在一个非常有趣的门户，可以帮助您了解游戏的效用和目的。
First of all, I want to lay down a couple of key facts about play that point to the fact that play is not just about games.
首先，我想阐述一些关于游戏的关键事实，这些事实表明游戏不仅仅是游戏。
Play is about much, much more.
玩耍的意义远不止于此。
Play, and in particular how we played as a child and still how we can play as adults, is really how we test and expand our potential roles in all kinds of interactions.
玩耍，尤其是我们小时候的玩耍方式以及成年后的玩耍方式，实际上是我们在各种互动中测试和扩展我们的潜在角色的方式。
Andrew Huberman:
安德鲁·休伯曼：
One of the most important, interesting and surprising features of play that I'd like everyone to know about is that it is homeostatically regulated.
我希望每个人都知道，游戏最重要、最有趣和令人惊讶的特征之一是它是稳态调节的。
Some of you are familiar with the term homeostasis.
你们中的一些人熟悉“稳态”这个术语。
Homeostasis is just this aspect of biological systems to try and remain in balance.
体内平衡就是生物系统试图保持平衡的一个方面。
If you stay awake for a long period of time, you tend to want to sleep for a long period of time.
如果你长时间保持清醒，你往往会想睡很长时间。
If you slept for a long period of time and you're very rested, then you tend to be very energetic the next day.
如果你睡了很长一段时间并且休息得很好，那么第二天你往往会非常精力充沛。
And of course, I know people out there will immediately say, "Oh, well, if I sleep too long, then I'm groggy the next day." Of course there are exceptions, but in general, sleep and wakefulness are in homeostatic balance.
当然，我知道人们会立即说：“哦，好吧，如果我睡得太久，那么第二天我就会昏昏沉沉的。”当然也有例外，但一般来说，睡眠和清醒是处于稳态平衡的。
Thirst and water consumption are in homeostatic balance.
口渴和饮水量处于体内平衡状态。
If you don't drink any fluids for a while, you tend to get more thirsty.
如果您一段时间不喝任何液体，您往往会变得更口渴。
You drink fluids, and your thirst tends to diminish.
您喝了液体，口渴感就会减弱。
Likewise with food, likewise with most all motivated behaviors.
食物也是如此，大多数动机行为也是如此。
Andrew Huberman:
安德鲁·休伯曼：
Well, one of the most important discoveries of the last century was largely the work of a guy named Jaak Panksepp.
上个世纪最重要的发现之一主要是一个名叫雅克·潘克塞普 (Jaak Panksepp) 的人的工作。
No, it's not Jack.
不，这不是杰克。
It's Jaak Panksepp, who really pioneered this understanding of the biology of play and relating that to the psychology of play in animals and humans.
Jaak Panksepp 真正开创了对游戏生物学的理解，并将其与动物和人类的游戏心理学联系起来。
He's considered a kind of luminary in the field of play, and what a great title to have, right?
他被认为是赛场上的杰出人物，拥有这个头衔真是太棒了，对吧？
If you could have a title and be a scientific luminary, you might as well be the play guy.
如果你能拥有一个头衔并成为一名科学名人，那么你也可能成为一个小丑。
Andrew Huberman:
安德鲁·休伯曼：
In fact, he was known, and I'll get into this later as to why, but he was known as the rat tickler because he tickled rats.
事实上，他是众所周知的，我稍后会解释为什么，但他被称为“老鼠痒痒者”，因为他给老鼠挠痒痒。
He actually found that rodents and animals of many kind generate laughter in response to tickling.
他实际上发现啮齿动物和许多种类的动物会因挠痒痒而发出笑声。
And in fact, they don't have the capacity to tickle themselves, something we'll also talk about why that is.
事实上，他们没有能力给自己挠痒痒，我们也会讨论为什么会这样。
He was called the rat tickler, but then he discovered that many species of animals engage in laughter in response to tickling, and that they tickle each other.
他被称为“老鼠痒痒者”，但后来他发现许多种类的动物都会因挠痒痒而发出笑声，而且它们还会互相挠痒痒。
And the reason you don't hear them laughing — no, you can't hear your dog laughing, that isn't laughing, it's something else — is that most animals besides humans laugh at kind of ultrasonic levels of auditory output, meaning the frequencies of sound are just too high for you to hear.
你听不到它们笑的原因——不，你听不到你的狗在笑，那不是笑，而是别的东西——是因为除了人类之外，大多数动物的笑声都是超声波级别的听觉输出，这意味着声音的频率太高了，你听不到。
But with the appropriate devices, he was able with his colleagues to isolate the so-called, the rat laughter.
但通过适当的设备，他能够与同事隔离所谓的老鼠笑声。
Then it turns out there's kitten laughter, and there's puppy laughter, and of course there's human laughter.
结果发现有小猫的笑声，有小狗的笑声，当然还有人类的笑声。
Andrew Huberman:
安德鲁·休伯曼：
Jaak Panksepp was a very interesting and pioneering person in this field.
Jaak Panksepp 是该领域非常有趣且具有开拓性的人物。
He also discovered that play is homeostatically regulated, meaning if animals, including children, are restricted from playing for a certain amount of time, they will play more when given the opportunity.
他还发现，游戏是稳态调节的，这意味着如果动物（包括儿童）在一定时间内被限制玩耍，那么一旦有机会，它们就会玩得更多。
In the same way that if I food restrict you for a long period of time, you will eat more when you are finally allowed to eat.
同样的道理，如果我长期限制你的食物，当你最终被允许吃东西时，你会吃得更多。
This is important because it moves this thing that we call play from the dimension of higher order functions, or things that evolved recently that are really kind of at the front edge of human evolution, deeper into the circuitry of the brain, whereby we say the brain stem, the kind of ancient parts of the brain, are going to be involved.
这很重要，因为它将我们称之为游戏的东西从高阶功能的维度，或者最近进化的东西，真正处于人类进化的前沿，更深入地移动到大脑的电路中，我们说脑干，大脑的一种古老部分，将参与其中。
And in fact, that's the case.
事实上，情况正是如此。
Andrew Huberman:
安德鲁·休伯曼：
As we're going to learn later in the podcast, play is generated through the connectivity of many brain areas, but one of the key brain areas is an area called PAG, periaqueductal gray.
正如我们稍后将在播客中了解到的那样，游戏是通过许多大脑区域的连接产生的，但关键的大脑区域之一是称为 PAG（导水管周围灰质）的区域。
The periaqueductal gray is a brain stem area, so it's pretty far back as the brain kind of transitions into the spinal cord, and it's rich with neurons that make endogenous opioids.
导水管周围灰质是脑干区域，因此它距离大脑过渡到脊髓的位置相当远，并且富含产生内源性阿片类药物的神经元。
So these are not the kinds of opioids that are causing the opioid crisis; these are neurons that you and I all have that release endogenous, meaning self-made or biologically made, opioids.
因此，这些并不是导致阿片类药物危机的阿片类药物，而是导致阿片类药物危机的药物。这些是你我都有的神经元，可以释放内源性的，即自制的或生物制造的阿片类药物。
They go by names like enkephalin and things of that sort.
它们的名字有脑啡肽之类的。
Andrew Huberman:
安德鲁·休伯曼：
Play evokes small amounts of opioid release into the system.
玩耍会引起少量阿片类药物释放到系统中。
They kind of dope you up a little bit.
他们有点让你兴奋。
Not so much as one would see if one were to take exogenous opioids.
如果服用外源性阿片类药物，人们不会看到那么多。
In fact, exogenous opioids, as we now know, are potentially very hazardous, high addiction potential, high overdose potential.
事实上，正如我们现在所知，外源性阿片类药物可能非常危险，具有很高的成瘾性和服药过量的可能性。
They cause all sorts of problems.
它们会引起各种各样的问题。
Yes, there are clinical uses for them, but they're causing a lot of problems nowadays.
是的，它们有临床用途，但它们现在引起了很多问题。
But these endogenous opioids are released in children and adults anytime we engage in play.
但无论何时我们参与游戏，这些内源性阿片类药物都会在儿童和成人体内释放。
And that turns out to be a very important chemical state, because there's something about having an abundance of these endogenous opioids released into the brain that allows other areas of the brain, like the prefrontal cortex, the area of the front that's responsible for what we call executive function.
事实证明，这是一种非常重要的化学状态，因为大量的内源性阿片类药物释放到大脑中，可以让大脑的其他区域（例如前额皮质）发挥作用，该区域负责我们所说的执行功能。
Executive function is the ability to make predictions, to assess contingencies.
执行功能是做出预测、评估突发事件的能力。
Like, "If I do this, then that happens.
就像，“如果我这样做，那么就会发生。
If I do that, then that happens."
如果我这样做，那么事情就会发生。”
Andrew Huberman:
安德鲁·休伯曼：
Prefrontal cortex is often seen as a kind of rigid executive of the whole brain.
前额叶皮层通常被视为整个大脑的刚性执行机构。
That's one way to view it, but probably a better way to view it is that the prefrontal cortex works in concert with these other more primitive circuitries.
这是看待它的一种方式，但可能更好的看待它的方式是前额叶皮层与这些其他更原始的电路协同工作。
And when the periaqueductal gray releases these endogenous opioids during play, the prefrontal cortex doesn't get stupid, it actually gets smarter.
当导水管周围灰质在玩耍过程中释放这些内源性阿片类药物时，前额叶皮层并没有变得愚蠢，它实际上变得更聪明。
It develops the ability to take on different roles and explore different contingencies.
它培养承担不同角色并探索不同突发事件的能力。
We're going to talk about role play later in a different context, and what we will find is that so much of play is really about exploring things in a way that feel safe enough to explore.
稍后我们将在不同的背景下讨论角色扮演，我们会发现很多游戏实际上都是以一种足够安全的方式探索事物。
Right?
正确的？
Andrew Huberman:
安德鲁·休伯曼：
This is not what happens when we drive down the street or when we bike down the street.
当我们开车沿着街道或骑自行车沿着街道行驶时，不会发生这种情况。
When we are headed to work, commuting on our bicycle, or walking or driving, we tend to be very linear, and we tend to be very goal directed.
当我们去上班、骑自行车上下班、步行或开车时，我们往往是非常线性的，而且我们往往非常有目标导向。
We're not going to just take a new street just because.
我们不会仅仅因为这样就选择一条新街道。
We're not going to be spontaneously riding in the middle of the road and then on the sidewalk and then back and forth.
我们不会自发地在路中间骑行，然后在人行道上，然后来回骑行。
Although I can remember as a kid, I was doing some of that.
虽然我记得小时候我就做过一些这样的事。
I liked to jump off curb cuts when I was a kid, and then eventually I graduated, sorry to the cyclists, but I graduated to skateboarding, and on skateboarding you're always kind of exploring terrain.
当我还是个孩子的时候，我喜欢从路缘石上跳下来，然后最终我毕业了，对骑自行车的人来说很抱歉，但我毕业后开始玩滑板，而在滑板上你总是在探索地形。
But as I got older, actually, I find myself becoming much more linear.
但实际上，随着年龄的增长，我发现自己变得更加线性。
I just don't play with my commute very much.
我只是不太喜欢通勤。
It's really just about getting to work and then working.
这实际上只是开始工作然后工作。
Andrew Huberman:
安德鲁·休伯曼：
When endogenous opioids are in our system, when we are in this mode of play, the prefrontal cortex starts seeing and exploring many more possibilities of how we interact with our environment, with others, and the roles that we can assume for ourselves.
当内源性阿片类药物存在于我们的系统中时，当我们处于这种游戏模式时，前额叶皮层开始看到并探索我们如何与环境、与他人互动以及我们可以为自己承担的角色的更多可能性。
We're going to dissect one by one the different aspects of play, role play, social play, individual play, imaginary play, competitive play; there are an enormous number of dimensions of play.
我们将一一剖析游戏的不同方面，角色扮演、社交游戏、个人游戏、想象游戏、竞争游戏；游戏有很多维度。
Andrew Huberman:
安德鲁·休伯曼：
By the end of this episode, we are going to arrive at a very key feature.
在本集结束时，我们将看到一个非常关键的功能。
The key feature is one that's called your personal play identity.
关键功能是您的个人游戏身份。
All of us have what we call a personal play identity.
我们所有人都有所谓的个人游戏身份。
This personal play identity was laid down during development.
这种个人游戏身份是在开发过程中确定的。
It is the identity that you assume in playful scenarios, and it is the identity that you adopt in nonplayful scenarios.
这是您在玩耍的场景中采用的身份，也是您在非玩耍的场景中采用的身份。
The great news is that your personal play identity is plastic throughout your entire lifespan.
好消息是，你的个人游戏身份在你的整个一生中都是可塑的。
You can adjust your personal play identity in ways that will benefit you in work, in relationships, and your overall level of happiness.
你可以调整你的个人游戏身份，使你在工作、人际关系和整体幸福水平上受益。
We will discuss protocols and ways to do that.
我们将讨论协议和方法。
Andrew Huberman:
安德鲁·休伯曼：
But I do want give a nod to the late Jaak Panksepp, the rat tickler.
但我确实想向已故的老鼠挠痒痒者雅克·潘克塞普（Jaak Panksepp）致敬。
I also want to just give a nod to play generally.
我也想对一般的游戏表示认可。
As we move forward in the discussion, what I'd love for everyone to do is to stop thinking about play as just a child activity, not just a sport-related activity, but really as an exploration in contingencies.
随着我们讨论的进展，我希望每个人都不要再将游戏视为一项儿童活动，而不仅仅是一项与体育相关的活动，而是真正作为对突发事件的探索。
Again, it's an exploration of, "If I do A, what happens?
同样，这是对“如果我做 A，会发生什么？
If I do B, what happens?
如果我做B，会发生什么？
If someone else takes on behavior or attitude C, what am I going to do?" Play is really where we can expand our catalog of potential outcomes, and it can be enormously enriching.
如果其他人采取行为或态度 C，我该怎么办？”游戏确实是我们可以扩展潜在结果目录的地方，而且它可以极大地丰富我们的内容。
And indeed, as we'll talk about the tinkerers of the world, the true creatives, the people that build incredible technologies and art, and also that just have incredibly rich emotional and intellectual and social lives, all have a strong element of play.
事实上，正如我们将要谈论的世界上的修补匠、真正的创意者、创造令人难以置信的技术和艺术的人们，以及拥有极其丰富的情感、智力和社交生活的人们，他们都具有很强的游戏元素。
And so today, I hope to convince you of some protocols that will allow you to expand your various roles in life through the portal of play.
因此，今天，我希望让您相信一些协议，这些协议将使您能够通过游戏门户扩展生活中的各种角色。
Andrew Huberman:
安德鲁·休伯曼：
We established that play is homeostatic, meaning we all need to do it.
我们确定游戏是稳态的，这意味着我们都需要这样做。
Many of us, including myself, probably haven't played that much as adults.
我们中的许多人，包括我自己，可能在成年后都没有玩过那么多游戏。
We're all pretty busy.
我们都很忙。
A number of us are stressed.
我们中的一些人压力很大。
We got a lot to do in life.
生活中我们有很多事情要做。
But as children, most all of us engage in a lot of play.
但作为孩子，我们大多数人都会进行大量的游戏。
In looking at the way that very young children and especially toddlers play, we can learn a lot, because it reveals the fundamental rules by which the toddler brain interacts with the world.
通过观察幼儿，尤其是幼儿的玩耍方式，我们可以学到很多东西，因为它揭示了幼儿大脑与世界互动的基本规则。
Andrew Huberman:
安德鲁·休伯曼：
Now, one of the key things about the baby brain is that the baby brain somehow knows that it can't do everything in the world.
现在，关于婴儿大脑的关键事情之一是婴儿大脑以某种方式知道它无法完成世界上的所有事情。
If a baby needs something, it generally will cry or make some sort of vocalization or some sort of facial expression or combination of those, and the caretaker, whoever that may be, will provide it.
如果婴儿需要什么，它通常会哭泣或发出某种声音或某种面部表情或这些的组合，而看护者（无论是谁）都会提供。
This is an ancient hardwired mechanism whereby the so-called autonomic nervous system that generates stress will create this kind of whining and discomfort, maybe a writhing, maybe the baby gets kind of red in the face, and the caretaker delivers some thing based on a good guess of what that baby needs.
这是一种古老的硬连线机制，产生压力的所谓自主神经系统会产生这种抱怨和不适，也许是扭动，也许是婴儿的脸变红，而看护者会根据对婴儿需求的良好猜测来提供一些东西。
So maybe it's breast milk, maybe it's bottle milk, maybe it's a diaper change.
所以也许是母乳，也许是奶瓶，也许是换尿布。
Maybe it's to be warmed up if the baby is cold; maybe it's to be cooled down if the baby's too warm.
如果宝宝冷的话可能需要保暖；如果宝宝太热，也许需要降温。
Maybe if the baby's in this little onesie thing, it's feeling restricted and it just wants to move, and they'll get taken out of their crib or their stroller, or whatever it is, and allowed to stretch out on the floor.
也许如果宝宝穿着这个小连体衣，他会感觉受到限制，只想动一动，他们就会被从婴儿床或婴儿车或其他什么东西中抱出来，并允许在地板上伸展。
Remember, the baby doesn't know exactly what it needs.
请记住，婴儿并不确切知道自己需要什么。
It only knows the state of discomfort.
它只知道不舒服的状态。
And of course, we don't know exactly what babies and toddlers are thinking because they can't express themselves with language yet.
当然，我们并不确切地知道婴儿和幼儿在想什么，因为他们还不能用语言表达自己。
Andrew Huberman:
安德鲁·休伯曼：
But what's key to understand is the rule or the contingency that is set up in that scenario.
但理解的关键是该场景中设置的规则或意外情况。
In that scenario, the child feels some discomfort, expresses that discomfort verbally or through a facial expression or both, and then some force, some person from the outside world resolves it.
在这种情况下，孩子会感到一些不适，通过口头或面部表情或两者来表达这种不适，然后通过某种力量，来自外界的某个人来解决它。
And so the very young baby and, indeed, many children up to certain ages and, let's confess, many adults are not able to meet or adjust their internal states of stress, and so they look to things outside of them.
所以，很小的婴儿，事实上，许多达到一定年龄的孩子，让我们承认，许多成年人无法应对或调整他们内部的压力状态，所以他们会寻找外部的事物。
That's the first rule, the fundamental rule that we all learn when we come into life, that when in a state of discomfort to look outside our immediate biology, beyond the confines of our skin and find a solution.
这是第一条规则，也是我们在生活中都学到的基本规则，即当处于不适状态时，要跳出我们直接的生物学、超越我们皮肤的限制并找到解决方案。
A sip of water.
喝一口水。
For adults, it might be sip of alcohol, right?
对于成年人来说，可能就是喝点酒吧？
Probably not the best tool to relieve stress, but that's one that many people do, in fact, engage in.
也许不是缓解压力的最佳工具，但事实上，这是很多人都在使用的工具。
For the baby that's hungry, the bottle milk comes from the outside.
对于饥饿的宝宝来说，奶瓶里的奶是从外面来的。
Andrew Huberman:
安德鲁·休伯曼：
As we gain more proficiency in moving through life and we can get things for ourselves, we still often bring things from the external world in to resolve this, what I'm calling autonomic discomfort or autonomic dysregulation.
当我们在生活中变得更加熟练并且我们可以为自己获取东西时，我们仍然经常从外部世界引入一些东西来解决这个问题，我称之为自主神经不适或自主神经失调。
That's not a game, but that's a rule.
这不是游戏，但这是规则。
As we advance from infant to toddler, we start to think more in terms of where we are and what we own relative to what's out there in the world.
当我们从婴儿成长为幼儿时，我们开始更多地思考我们所处的位置以及我们拥有的东西相对于世界上的东西。
In the world of child psychology, there's a somewhat famous poem that was written by a research child psychologist.
在儿童心理学领域，有一首颇有名气的诗，是由一位研究儿童心理学家写的。
His name was Burton White, and he wrote a poem called, "The Toddler's Creed." "The Toddler's Creed" defines well what the rules and contingencies of play are in very young children.
他的名字叫伯顿·怀特，他写了一首诗，名叫《幼儿信条》。 《幼儿信条》很好地定义了幼儿的游戏规则和意外情况。
It reveals to us just how narrow and limited their worldview is, and how self-centered their world is.
它向我们揭示了他们的世界观是多么狭隘和有限，他们的世界是多么以自我为中心。
Andrew Huberman:
安德鲁·休伯曼：
So "The Toddlers Creed," read quickly because I don't want to take up too much time with this, is "If I want it, it's mine.
因此，“幼儿信条”，请快速阅读，因为我不想花太多时间在这上面，它是“如果我想要它，它就是我的。
If I give it to you and change my mind later, it's mine." For anyone that's played with a toddler, you can imagine this in your mind.
如果我把它给了你，但后来改变了主意，它就是我的。”对于任何一个和幼儿一起玩过的人来说，你都可以在脑海中想象这一点。
"If I can take it away from you, it's mine.
“如果我能把它从你手中夺走，它就是我的了。
If I had it a little while ago, it's mine.
如果我不久前拥有它，它就是我的。
If we are building something together, all the pieces are mine.
如果我们一起构建一些东西，所有的部分都是我的。
If it looks just like mine, it's mine.
如果它看起来像我的，那就是我的。
If it's mine, it will never belong to anyone else no matter what."
如果它是我的，无论如何它都不会属于任何人。”
Andrew Huberman:
安德鲁·休伯曼：
Of course as we hear this, it sounds quite awful, right?
当然，当我们听到这个时，听起来很糟糕，对吧？
And yet this is actually a reflection of what a healthy toddler would think about the world, that the objects and things and even the people in the world are theirs, that they are actually possessions that belong to them.
然而，这实际上反映了一个健康的幼儿对世界的看法，世界上的物体、事物甚至人都是他们的，他们实际上是属于他们的财产。
Now of course, some people never actually transition beyond this stage of moral and social development.
当然，现在有些人从未真正超越这个道德和社会发展阶段。
There are, indeed, some adults that fit "The Toddler's Creed," and you're welcome to share this with them if ever you think that it might be of benefit to their self-reflection.
确实，有一些成年人符合“幼儿信条”，如果您认为这可能对他们的自我反思有益，欢迎您与他们分享。
Andrew Huberman:
安德鲁·休伯曼：
But in all seriousness, Burton White's "Toddler's Creed" is really grounded in this transition from when we are infants, and we have to have things delivered to us, to the point where we are toddlers and we can access things in the world but we tend to assume that they are all ours.
但严肃地说，伯顿·怀特的《幼儿信条》确实植根于这样的转变：从我们还是婴儿时，我们必须有人交付给我们东西，到我们是幼儿时，我们可以接触到世界上的东西，但我们倾向于认为它们都是我们的。
Andrew Huberman:
安德鲁·休伯曼：
The next stage is the really key stage as it relates to play because in the next stage of development is where young children start to interact with other children, and there's an exchange, and a possession, and then a letting go of certain things.
下一阶段是真正关键的阶段，因为它与游戏有关，因为在下一阶段的发展中，幼儿开始与其他孩子互动，有交换、占有，然后放弃某些东西。
Learning that not everything is yours and that the entire world is not about you is one of the key contingencies that is established during play.
认识到并非一切都是你的，整个世界也不是关于你的，这是游戏过程中建立的关键偶发事件之一。
It's one of the key ways in which children go from being very self-centered and basically unable to engage with other kids for very long without some sort of eruption of crying and some sort of battle, a kind of push-pull over an object, to things like sharing and things like cooperative play.
这是孩子们从非常以自我为中心、基本上无法长时间与其他孩子交往而没有某种哭声和某种战斗、某种物体上的推拉，转变为分享和合作游戏之类的事情的关键方式之一。
Andrew Huberman:
安德鲁·休伯曼：
As we transition from forms of play that are all about the self, that are all me, me, me, me, me, "The Toddlers Creed," to forms of play that involve some discomfort in assuming roles that maybe we don't want and not getting what we want, it's really an opportunity for the brain to start to explore different roles that people take, how they work as individuals and as pairs and in larger groups, and to do that in a low-stakes environment.
当我们从完全以自我为中心的游戏形式（即“幼儿信条”）过渡到在扮演我们可能不想要的角色并且没有得到我们想要的东西时感到一些不适的游戏形式时，这确实是大脑开始探索人们所扮演的不同角色的机会，他们如何作为个人、成对和在更大的群体中工作，并在低风险的环境中做到这一点。
You wouldn't want this to be worked out on the battlefield or when searching for food, or in some high-stakes environment where the survival of the species was important.
你不会希望在战场上或在寻找食物时，或在某些物种生存至关重要的高风险环境中解决这个问题。
Andrew Huberman:
安德鲁·休伯曼：
It appears that these circuitries for play evolved so that rules and contingencies around who's most important, whether or not the group is important, whether or not individuals are going to be leaders, are followers, et cetera that can be explored in a low-stakes environment.
看来，这些游戏循环的发展使得围绕谁最重要、团队是否重要、个人是否成为领导者、追随者等等的规则和意外事件可以在低风险环境中探索。
Andrew Huberman:
安德鲁·休伯曼：
Now, there are hundreds of different types of play and hundreds of different types of contingency testing, but the key theme here is that play allows children, and adults for that matter, to explore different outcomes in a kind of low-stakes environment.
现在，有数百种不同类型的游戏和数百种不同类型的应急测试，但这里的关键主题是游戏允许儿童和成人在一种低风险的环境中探索不同的结果。
Andrew Huberman:
安德鲁·休伯曼：
...
...
to explore different outcomes in a kind of low-stakes environment.
在低风险环境中探索不同的结果。
If you're playing a board game or a card game, you might get really into that game, but unless there's a lot of money on the table, so to speak, or you're really playing for something important, or unless your ego is swollen way out of proportion to reality, if you lose, you might not feel good about it, but it's truly not the end of the world.
如果你正在玩棋盘游戏或纸牌游戏，你可能真的很喜欢这个游戏，但除非桌上有很多钱，可以这么说，或者你真的是在为一些重要的事情而玩，或者除非你的自我膨胀得与现实不成比例，如果你输了，你可能会感觉不舒服，但这确实不是世界末日。
And if you win, you might feel really good about it, but you're not really incredible.
如果你赢了，你可能会感觉很好，但你并不是真的不可思议。
You were just incredible in that particular situation for that particular moment.
在那个特定的时刻，在那个特定的情况下，你真是令人难以置信。
It doesn't really transform the rest of your life unless that game is of a particular type, for sport, for instance.
它不会真正改变你的余生，除非该游戏属于特定类型，例如体育运动。
We'll talk about sport later.
我们稍后再讨论运动。
So the key theme here is that play is contingency testing.
所以这里的关键主题是游戏是应急测试。
Play is contingency testing under conditions where the stakes are sufficiently low that individuals should feel comfortable assuming different roles, even roles that they're not entirely comfortable within their outside life.
游戏是在风险足够低的条件下进行的应急测试，个人应该能够轻松地承担不同的角色，甚至是他们在外界生活中并不完全舒服的角色。
Andrew Huberman:
安德鲁·休伯曼：
And that all relates again to the release of these endogenous opioids in this brain center, periaqueductal gray, and the way that allows the prefrontal cortex, in a very direct way — I mean truly it allows it in a biological way — to expand the number of operations that it can run and start thinking about.
这一切都与这些内源性阿片类药物在大脑中枢、导水管周围灰质的释放有关，以及允许前额皮质以一种非常直接的方式——我的意思是它确实以生物学的方式——扩大它可以运行并开始思考的操作数量。
"Oh, well, okay, normally I'm kind of a loner and I like to read and work and hang out alone maybe and play alone.
“哦，好吧，好吧，通常我是一个孤独的人，我喜欢读书、工作，也许一个人出去玩，一个人玩。
But okay, I'll play a board game or a game of tennis where I have a partner and we're going to play as partners against two other people.
但是好吧，我会玩棋盘游戏或网球游戏，我有一个搭档，我们将作为搭档与另外两个人比赛。
Okay, that's a little uncomfortable, but I'll do it." And in doing that, you discover certain ways in which you are proficient and certain ways in which you are less proficient.
好吧，这有点不舒服，但我会做的。”在这样做的过程中，你会发现你擅长的某些方式和你不那么熟练的某些方式。
You discover that the other person actually tends to cheat a little bit, or the other person is extremely rigid about the rules, or maybe is extremely rigid about the way they organize their pieces on the board, or they're crossing the line into your side of the tennis court.
你发现对方实际上有点作弊的倾向，或者对方对规则极其严格，或者对他们在棋盘上组织棋子的方式极其严格，或者他们越线进入你这边的网球场。
There are all sorts of things that we learn in these rather low-stakes scenarios.
在这些风险较低的场景中，我们可以学到各种各样的东西。
That's the key theme here.
这是这里的关键主题。
Andrew Huberman:
安德鲁·休伯曼：
So before I continue, I just want to point to a tool that anyone can use, but in particular the less playful of the group.
因此，在继续之前，我只想指出一个任何人都可以使用的工具，尤其是那些不那么好玩的群体。
And I would put myself into this category.
我会把自己归入这一类。
Again, I'm not somebody who really engages in spontaneous play.
再说一次，我不是一个真正喜欢自发玩耍的人。
I enjoy sports, I enjoy exercise, but that is distinct from play because the sports and exercise that I engage in, I take pretty seriously.
我喜欢运动，我喜欢锻炼，但这与玩耍不同，因为我非常认真地对待我从事的运动和锻炼。
They're not low-stakes for me.
它们对我来说并不低风险。
Actually, I put a lot of importance on them.
事实上，我非常重视它们。
Actually, as I'm saying all this, I probably should put a little less importance on them and have a little more fun with those.
事实上，正如我所说的，我可能应该不那么重视它们，并从中获得更多乐趣。
And yet what I'm about to tell you is that anyone and everyone can benefit from engaging in a bit more of this playful mindset.
然而我要告诉你的是，任何人和每个人都可以从更多地参与这种有趣的心态中受益。
Andrew Huberman:
安德鲁·休伯曼：
The playful mindset is not necessarily about smiling and jumping around or being silly.
顽皮的心态不一定是微笑、跳跃或愚蠢。
That's not it at all.
根本不是这样的。
It's not the Tigger character from "Winnie the Pooh," necessarily.
这不一定是《小熊维尼》中的跳跳虎角色。
It could be.
可能是。
But it's really about allowing yourself to expand the number of outcomes that you're willing to entertain and to think about how you relate to those different outcomes.
但这实际上是让自己扩大你愿意接受的结果的数量，并思考你如何与这些不同的结果联系起来。
So what this means is putting yourself into scenarios where you might not be the top performer, right?
那么这意味着将自己置于可能不是最佳表现者的场景中，对吧？
Playing a game that you're not really that good at.
玩一个你不太擅长的游戏。
Andrew Huberman:
安德鲁·休伯曼：
I had this experience recently; friends that like to play cards, they like to do some low-stakes gambling.
我最近就有这样的经历；喜欢打牌的朋友，喜欢做一些小赌注的赌博。
This is not an illegal gambling ring.
这不是非法赌博团伙。
They play for trivial things.
他们为一些琐碎的事情而玩。
And I generally don't buy into the game.
而且我一般不买这个游戏。
I generally don't play mostly because they end up winning and taking whatever it is that I have.
我通常不参加比赛，因为他们最终会赢并拿走我拥有的一切。
But in the mode of assuming a more playful spirit, the idea would be, well, if the stakes are low enough, then to play simply for the sake of playing because there's something to learn there about the other people in the group and about oneself and how one reacts to things like someone who's clearly trying to take everybody's money or somebody who is clearly trying to cheat, or somebody who's clearly very, very rigid about every last detail, including how the cards are dealt and shuffled, right?
但在假设一种更有趣的精神的模式下，我们的想法是，好吧，如果赌注足够低，那么就只是为了玩而玩，因为可以了解一些关于团体中的其他人和自己的东西，以及一个人对诸如明显试图拿走每个人的钱的人或明显试图作弊的人，或者对每一个细节都非常非常严格的人的反应如何，包括如何发牌和洗牌，对吧？
There is learning in this exploration.
在这种探索中，有学习。
Andrew Huberman:
安德鲁·休伯曼：
And that is, at a biological level, the prefrontal cortex starting to entertain different possibilities, starting to entertain different outcomes in this low-stakes way.
也就是说，在生物学层面上，前额叶皮层开始接受不同的可能性，开始以这种低风险的方式接受不同的结果。
And if you think about it, that's not something that we allow ourselves to do very often, even if we listen to new forms of music or we go see new art or new movies; those are new experiences, but that's not us making new predictions about what's going to happen next.
如果你想一想，这不是我们经常允许自己做的事情，即使我们听新形式的音乐或者去看新的艺术或新的电影；这些都是新的体验，但这并不是我们对接下来会发生什么的新预测。
It's not the brain working to figure out new possibilities.
大脑并不是在寻找新的可能性。
Andrew Huberman:
安德鲁·休伯曼：
And so you can immediately see how just a small increase in your willingness to put yourself into conditions where you don't understand all the rules, perhaps, or you're not super proficient at something, but you enter it because it is low-stakes and because there is information to learn about yourself and others, could start to open up these prefrontal cortex circuits.
因此，你可以立即看到，如果你愿意将自己置于不了解所有规则的环境中，也许，或者你对某件事不是非常精通，但你进入它是因为它的风险很低，并且因为有信息可以了解你自己和他人，那么你的意愿就会开始打开这些前额叶皮层回路。
And when I say open up, I don't mean that literally there's an opening in your skull.
当我说打开时，我并不是说你的头骨上确实有一个开口。
What I mean is that your prefrontal cortex can work in very rigid ways, meaning if A, then B, "If I go down this street, turn left and go that way to work, it is fast.
我的意思是，你的前额叶皮层可以以非常严格的方式工作，这意味着如果 A，然后 B，“如果我沿着这条街走，向左转，然后走那条路去上班，速度很快。
If I go down the other street, it's slow.
如果我沿着另一条街走，就会很慢。
If there's a traffic jam there, I'm going to go there." But it's starting to explore different possibilities, and there're very, very few opportunities in life to explore contingencies in this low-stakes way such that it engages neuroplasticity of the prefrontal cortex.
如果那里堵车，我就会去那里。”但它开始探索不同的可能性，生活中很少有机会以这种低风险的方式探索突发事件，从而调动前额皮质的神经可塑性。
Andrew Huberman:
安德鲁·休伯曼：
So play is powerful at making your prefrontal cortex more plastic, more able to change in response to experience, but not just during the period of play, but in all scenarios, because you get one prefrontal cortex, you don't get a prefrontal cortex just for play.
因此，玩耍可以让你的前额叶皮层更具可塑性，更能根据经历做出改变，但不仅仅是在玩耍期间，而是在所有情况下，因为你拥有一个前额叶皮层，你不会仅仅为了玩耍而得到一个前额叶皮层。
You get a prefrontal cortex that engages in everything.
你的前额叶皮层可以参与所有事情。
So going forward, I will layer on some more concrete aspects of tools.
因此，接下来，我将介绍工具的一些更具体的方面。
But for now, if you're somebody that doesn't consider yourself particularly playful, consider and maybe even engage in just a little bit of play in some way that is of discomfort to you, with the understanding that it is increasing your prefrontal cortical plasticity.
但就目前而言，如果你认为自己不是特别爱玩，请考虑甚至可能以某种令你不舒服的方式进行一点游戏，并了解这会增加你的前额皮质可塑性。
Andrew Huberman:
安德鲁·休伯曼：
Another really interesting and important aspect of play is so-called play postures.
游戏的另一个真正有趣且重要的方面是所谓的游戏姿势。
These are seen in animals, and these are seen in humans.
这些可以在动物身上看到，也可以在人类身上看到。
And for those of you that are watching this podcast on YouTube, I'll do my best to adopt them here.
对于那些在 YouTube 上观看此播客的人，我会尽力在这里采用它们。
For those of you that are listening, you'll just have to imagine them in your mind's eye.
对于那些正在聆听的人来说，您只需在脑海中想象它们即可。
But Jaak Panksepp and, indeed, Darwin himself studied these play postures that all animals engage in.
但雅克·潘克塞普，事实上，达尔文本人研究了所有动物都会采取的这些游戏姿势。
Perhaps the most familiar one is seen in dogs and in wolves, where they will lower their head to the ground and they'll put their paws out in front of them and they will make eye contact with another, typically, dog or wolf to so-called "call the play".
也许最熟悉的一种是在狗和狼身上看到的，它们会把头低到地上，把爪子伸出前面，与另一只狗或狼进行眼神交流，所谓的“指挥比赛”。
Now, when they do this posture, it's obvious that they're lowering themselves.
现在，当他们做出这个姿势时，很明显他们在降低自己。
They're not in an aggressive stance, because they're lowering their head.
他们并没有采取咄咄逼人的姿态，因为他们正在低着头。
And this is universally known among canines as play posture.
这在犬科动物中被普遍称为游戏姿势。
Andrew Huberman:
安德鲁·休伯曼：
There's some famous videos online, you can look these up, of dogs actually doing this with bears that they're confronted with, and the bears, at least in these videos, in exchange also lowering their head, and there you see bear/dog playful interactions.
网上有一些著名的视频，你可以查一下，狗实际上是在与它们所面对的熊做这种事，而熊，至少在这些视频中，也低下头作为交换，在那里你可以看到熊/狗有趣的互动。
Now, you always have to be cautious with bears.
现在，您必须始终对熊保持谨慎。
In general, I would say you have to be cautious with bears.
总的来说，我想说你必须对熊保持谨慎。
But this speaks to the universality of this bowing, what some people call the puppy bow or the play bow that dogs do.
但这说明了这种鞠躬的普遍性，有些人称之为小狗鞠躬或狗所做的游戏鞠躬。
Andrew Huberman:
安德鲁·休伯曼：
Turns out that humans do this as well, although in a different form, I'm sure there are some that go into the down-dog play posture, but more typically, when humans want to play, they will do a subtle or not so subtle head tilt.
事实证明，人类也会这样做，虽然形式不同，但我确信有些人会采取下犬式玩耍姿势，但更典型的是，当人类想要玩耍时，他们会做一个微妙或不那么微妙的头部倾斜。
The head tilt with eyes open is considered the universal head and facial expression posture of play in humans.
睁着眼睛倾斜头部被认为是人类玩耍时常见的头部和面部表情姿势。
So when two people see one another, if they are aggressive towards one another, they will assume certain facial expressions and postures.
因此，当两个人见面时，如果他们对彼此有攻击性，他们就会做出某种面部表情和姿势。
But if they're feeling playful towards one another, oftentimes they'll tip their head to the side just a little bit and they'll open their eyes.
但如果他们对彼此感到好玩，通常他们会把头稍微偏向一边，然后睁开眼睛。
They might even raise their eyebrows briefly.
他们甚至可能会短暂地扬起眉毛。
This has been seen again and again and again.
这已经被一次又一次地看到。
Andrew Huberman:
安德鲁·休伯曼：
Another hardwired feature of so-called play postures is what's called soft eyes.
所谓游戏姿势的另一个硬连线特征是所谓的柔和的眼睛。
When animals are aggressive or when they're sad, they tend to reduce the size of their eye openings by basically making their eyelids closer together somewhat by keeping their eyes together; in particular for aggression, they'll bring their eyes towards what we call a vergence eye movement, bringing it towards the center, that actually narrows the aperture of the visual field.
当动物具有攻击性或悲伤时，它们往往会缩小眼睛的张开尺寸，基本上是通过将眼睛保持在一起来使眼睑稍微靠得更近；特别是在攻击性的情况下，他们会将眼睛转向我们所说的视线聚散运动，将其移向中心，这实际上会缩小视野的孔径。
When people or animals want to engage in play, they tend to open their eyelids somewhat, and they tend to purse their lips just a little bit.
当人或动物想要玩耍时，他们往往会稍微张开眼睑，并且往往会稍微撅起嘴唇。
So it's not like strongly pursing their lips like this.
所以这不像是这样用力撅起嘴唇。
It's pursing their lips.
它正在撅起嘴唇。
They'll open their eyes a little bit, and they'll often do the head tilt as well, sometimes with a little bit of a smile.
他们会稍微睁开眼睛，并且经常会歪着头，有时还会微笑。
Andrew Huberman:
安德鲁·休伯曼：
These are reflexive, these are not trained up.
这些都是条件反射，没有经过训练。
Children do this, adults do this, dogs, wolves do this.
孩子们这样做，大人这样做，狗、狼也这样做。
Even certain birds will do this.
甚至某些鸟类也会这样做。
Most birds have eyes on the side of their heads, but they do a sort of form of this soft eyes approach.
大多数鸟类的眼睛都长在头的一侧，但它们的眼睛却有一种柔和的方式。
And certainly in raptors you see a softening of the eyes, and, indeed, raptors like hawks and eagles, they actually do have a certain form of play, but only early in life.
当然，在猛禽身上，你会看到眼睛的柔和，事实上，像鹰和老鹰这样的猛禽，它们实际上确实有某种形式的游戏，但只是在生命的早期。
Andrew Huberman:
安德鲁·休伯曼：
The other thing that we see during play are what are called partial postures.
我们在游戏中看到的另一件事是所谓的部分姿势。
Partial postures are a kind of play enactment of postures that would otherwise be threatening.
部分姿势是一种游戏性的姿势，否则会造成威胁。
So a partial posture that we see during play in animals and humans that relates to aggressive play — so things like wrestling or things like rough-and-tumble play, which is very common in animals and kids and some adults — is that because there's going to be physical interaction, in animals what will happen is they will march toward one another, often very slowly, but rather than having their hair up, which we call piloerection, which is when the hair goes up, animals do this to make themselves look bigger.
因此，我们在动物和人类的游戏过程中看到的一种与攻击性游戏相关的部分姿势——比如摔跤或打闹游戏，这在动物、儿童和一些成年人中很常见——是因为会有身体互动，在动物中，会发生的情况是，它们会走向彼此，通常非常缓慢，但不是竖起毛发，我们称之为立毛，即毛发竖起，动物这样做是为了让自己看起来更大。
Think about the cat that's trying to look bigger, or an animal that's being aggressive, trying to look bigger in the presence of a foe, a different animal that they're either going to try and kill or fight in some way, even if it's to defend themselves.
想想那些试图看起来更大的猫，或者一种具有攻击性的动物，试图在敌人面前看起来更大，他们要么试图杀死这种不同的动物，要么以某种方式战斗，即使是为了自卫。
Partial postures occur when animals will approach one another, but they'll keep their fur down.
当动物互相接近时，就会出现部分姿势，但它们会保持皮毛向下。
Andrew Huberman:
安德鲁·休伯曼：
Humans will do this too.
人类也会这样做。
They will approach during play, but unless it's highly competitive play like a football game or a boxing match, they will actually shrink their body size somewhat.
他们会在比赛中靠近，但除非是像足球比赛或拳击比赛这样竞争激烈的比赛，否则他们的身体尺寸实际上会有所缩小。
We have hair on our bodies, some of us more than others, and that hair is capable of piloerection.
我们身上有毛发，有些人比其他人多，而且这些毛发能够竖立。
It can stand up.
它可以站起来。
That's the "hair standing up on end" phenomenon.
这就是“头发竖起来”的现象。
But most of us don't have enough hair on our bodies that we can actually use that to make ourselves larger.
但我们大多数人的身体上都没有足够的毛发，我们实际上可以利用它们来让自己变得更大。
So what you see with people who are about to engage in play is they tend to make their body a little bit smaller unless they are highly competitive, and highly competitive play is its own distinct form of play that we'll talk about later, such as during sport, when the stakes are high.
因此，你会看到，那些即将参加比赛的人往往会让自己的身体变得更小，除非他们具有高度竞争性，而高度竞争性的比赛是其独特的比赛形式，我们稍后会讨论，例如在运动期间，当风险很高时。
Andrew Huberman:
安德鲁·休伯曼：
A Super Bowl football game, I'm revealing my ignorance about sports here, the Super Bowl, as it's typically called, is a very high-stakes game, right?
超级碗橄榄球比赛，我在这里暴露了我对体育的无知，超级碗，正如它通常所说的那样，是一场风险很高的比赛，对吧？
Salaries depend on it, sponsorships depend on it, it's on television, reputations depend on it.
薪水取决于它，赞助取决于它，电视上也取决于它，声誉取决于它。
So that's not really playing a game, that's playing a very high-stakes game, and there you're not going to see these partial postures.
所以这并不是真正在玩游戏，而是在玩一个风险非常高的游戏，在那里你不会看到这些部分的姿势。
You're not going to see soft eyes and tilting of the head, at least not between the opposing players on the team.
你不会看到柔和的眼神和倾斜的头部，至少不会在球队的对手球员之间看到。
You're going to see quite the opposite: grunting; screaming; shouldering; people not blinking, lowering their eyes or rather shrinking their eyes down to appear more aggressive — these kinds of things — staring right through the other person, verbal threats, et cetera.
你会看到完全相反的情况：咕哝；尖叫；肩负；人们不眨眼，低下眼睛，或者更确切地说，缩小眼睛以显得更具攻击性——诸如此类的事情——直视对方，口头威胁等等。
So that's not really play, even though we say they're playing a game of football.
所以这并不是真正的比赛，尽管我们说他们在踢足球。
It's very high-stakes play.
这是一个非常高风险的游戏。
Andrew Huberman:
安德鲁·休伯曼：
What I'm referring to here is when it's fairly low stakes, and we see this again in animals and in humans.
我在这里指的是当风险相当低的时候，我们在动物和人类身上再次看到了这种情况。
So there are many, many of these partial postures.
所以这样的局部姿势还有很多很多。
Again, they happen spontaneously.
同样，它们是自发发生的。
So if someone ever looks at you and they tilt their head a little bit and they raise their eyebrows and they maybe smile a little bit, they're looking at you playfully.
因此，如果有人看着你，稍微倾斜一下头，扬起眉毛，或者微笑一下，他们就是在开玩笑地看着你。
That's the universal human exchange of "I want to play.
这就是人类普遍交流的“我想玩。
Do you want to play?" There's another play expression that is considered the most extreme of the, "Come on, let's play," expressions and postures.
你想玩吗？”还有另一种游戏表情被认为是“来吧，我们玩吧”表情和姿势中最极端的。
And this is one that's seen in a lot of primates and, indeed, in some humans as well.
这种现象在许多灵长类动物身上都可以看到，事实上，在某些人类身上也有这种现象。
And that's the eyes wide open and, believe it or not, tongue out.
不管你信不信，那就是睁大眼睛，吐舌头。
It's that kind of silly thing, and I don't think that I've ever done that before.
这是一种愚蠢的事情，我想我以前从来没有这样做过。
Just that kind of thing is basically what primate species of all kinds, and, indeed, we are Old World primates as well, do when they want to say, "I'm definitely here to play and that's why I'm here," okay?
这种事情基本上就是各种灵长类动物，事实上，我们也是旧世界的灵长类动物，当他们想说“我绝对是来这里玩的，这就是我在这里的原因”时所做的，好吗？
It has this kind of silly look or connotation.
它有这种愚蠢的外观或内涵。
Andrew Huberman:
安德鲁·休伯曼：
But if you watch chimpanzees or you look at bonobos or even in the so-called New World monkeys, which tend to be the smaller monkeys — Old World monkeys tend to be the ones that in general see the world as we do.
但如果你观察黑猩猩、倭黑猩猩，甚至所谓的新世界猴子（它们往往是体型较小的猴子），那么旧世界猴子往往是那些与我们一般看待世界的动物。
They have what we call trichromacy.
他们具有我们所说的三色视觉。
They're the ones that often can look very human-like.
他们通常看起来非常像人类。
The New World monkeys tend to be the little ones, in general.
一般来说，新世界猴往往体型较小。
Andrew Huberman:
安德鲁·休伯曼：
I'll give you a little trick here, a little tool based on primatology.
我在这里给你一个小技巧，一个基于灵长类动物学的小工具。
If you see a monkey and it's making very slow movements, or you see an ape of any kind, it's making very slow movements, very likely to be an Old World primate.
如果你看到一只猴子，它的动作非常缓慢，或者你看到任何种类的猿，它的动作非常缓慢，很可能是旧世界的灵长类动物。
If you see a monkey and it's making very quick movements, like it's doing this kind of thing, it's like a, could be a squirrel monkey, could be a marmoset, likely to be a New World monkey, and they don't see the world the same way we do.
如果你看到一只猴子，它的动作非常快，就像它在做这种事情，它就像，可能是一只松鼠猴，可能是一只狨猴，可能是一只新大陆猴子，他们看待世界的方式与我们不同。
They see the world more like a dog.
他们看世界更像是一只狗。
They don't really see reds, they see reds as orange, et cetera.
他们实际上并没有看到红色，他们将红色视为橙色，等等。
That's not a hard and fast rule, and I'm sure the primatologists are going to come after me with whatever primatologists come after you with, monkey biscuits, or something like that.
这不是一个硬性规定，我确信灵长类动物学家会用任何灵长类动物学家来追随你的东西来追随我，猴子饼干或类似的东西。
But in general, it's a good rule.
但总的来说，这是一个很好的规则。
If you're at the zoo and you see a slow-moving monkey with slow, deliberate gestures, kind of moves its eyes, makes eye contact every once in a while, those tend to be the Old World primates; those kind of jittery ones that look like they're really nervous, wrapping their tail and kind of hiding there in a little bundle, those tend to be the New World monkeys.
如果你在动物园里看到一只动作缓慢的猴子，动作缓慢、从容，眼睛会转动，时不时地进行眼神交流，那么这些猴子往往是旧大陆的灵长类动物；那些神经兮兮的猴子，看起来真的很紧张，把尾巴卷起来，藏在一个小包里，这些往往是新世界猴子。
Again, not a black-and-white-type division, but that'll get you most of the way.
再说一次，这不是一个黑白分明的划分，但这会让你得到最大的帮助。
Andrew Huberman:
安德鲁·休伯曼：
So the whole purpose of these partial postures or the tongue-out thing is to limit power in deliberate ways, to really take bodily expressions that could be portrayed or could be interpreted as aggressive or as threatening or as wanting to mate or as wanting to do anything, for that matter, and to limit the power with which they are expressed in very deliberate ways.
因此，这些部分姿势或吐舌头的全部目的就是以故意的方式限制权力，真正采取可能被描绘或可能被解释为攻击性或威胁性或想要交配或想做任何事情的身体表达，并以非常故意的方式限制它们表达的权力。
So that's putting the hair down despite getting into a fighting stance.
因此，尽管处于战斗姿态，但还是放下了头发。
That's saying, "Let's fight, but I'm not really here to fight-fight.
这就是说，“我们来战斗吧，但我并不是真的来这里战斗。
It's low-stakes fighting.
这是低风险的战斗。
Like if I pin you, then I'll let you go.
就像如果我钉住你，我就会放你走。
Or if you pin me, then you ought to let me go." And so, immediately you can start to see how play starts to call into action social dynamics in which both parties have to make some sort of agreement about how high the stakes are.
或者说，如果你压制了我，那你就应该放开我。”因此，您立即可以开始看到游戏如何开始激发社会动态的行动，其中双方必须就赌注的高低达成某种协议。
Andrew Huberman:
安德鲁·休伯曼：
Now, the failures to do this are also very informative in how we develop in social groups, and this also can inform why some people really play well with others and other people don't.
现在，未能做到这一点对于我们如何在社会群体中发展也提供了非常丰富的信息，这也可以解释为什么有些人确实与其他人相处得很好，而另一些人则不然。
And some people seem to get along well with groups and can handle other people, and some people are very rigid.
而且有的人看起来跟群体相处的很好，能处理好其他人，而有的人却很刻板。
Andrew Huberman:
安德鲁·休伯曼：
In fact, I have an anecdote about this.
事实上，我有一个关于这件事的轶事。
When I was a kid, we used to play this game; it's not a game I suggest, but we used to do what were called dirt clod wars.
当我还是个孩子的时候，我们经常玩这个游戏；这不是我建议的游戏，但我们曾经做过所谓的土块战争。
So a friend of mine, his parents were generally not home in the afternoon, so we must have been somewhere around 10 or 11 years old, and we would set up these two big dirt mounds.
所以我的一个朋友，他的父母下午一般不在家，所以我们一定是在10岁或11岁左右的某个地方，我们会搭建这两个大土堆。
We would shovel them to big dirt mounds on two sides of the yard, and then we would just take dirt clods and we'd throw them at one another and just have dirt clod wars.
我们会把它们铲到院子两侧的大土堆上，然后我们只拿土块，然后把它们互相扔去，然后就进行土块战争。
Again, not suggesting this, I'm not responsible for what happens if you do.
再说一遍，我不是建议这样做，如果您这样做，我对发生的后果不承担任何责任。
But there were rules, and the rules were, for instance, you couldn't pack rocks into the dirt clods, and you could run across to the other side, and you could jump on the other person's mount, and you could throw dirt clods in there; I guess this is stuff that we thought was entertaining, but if someone got hit in the head, generally there was an unspoken rule that you would kind of stop and see whether or not they were damaged or not before you'd continue — you couldn't continue pelting them.
但是有规则，规则就是，比如土块里不能塞石头，你可以跑到另一边，你可以跳到对方的坐骑上，你可以往里面扔土块；等等。我想这是我们认为很有趣的东西，但如果有人头部被击中，通常有一个不言而喻的规则，你会停下来看看他们是否受损，然后再继续 - 你不能继续向他们投掷。
Andrew Huberman:
安德鲁·休伯曼：
And of course, people broke this rule.
当然，人们打破了这条规则。
In fact, I remember one kid, I'm not going to name him because actually he's grown into a very, very actually prominent and functional adult, but he got hit once in the head, and then I think someone had thrown a dirt clod shortly thereafter, and all of a sudden he just went into a rage, picking up rocks and sticks and attacking another kid.
事实上，我记得有一个孩子，我不会说出他的名字，因为实际上他已经成长为一个非常非常杰出和有能力的成年人，但他的头部被击中了一次，然后我认为不久之后有人扔了一个土块，突然间他变得愤怒，捡起石头和棍棒并攻击另一个孩子。
And so, clearly that was a case in which the rules of the game were now being violated.
因此，显然这是违反游戏规则的情况。
But it served a very important purpose.
但这有一个非常重要的目的。
There was the typical thing that there were some tears, I think, as I recall from one kid or the other.
我想，据我回忆，有一个孩子流下了眼泪，这是一件很典型的事情。
There was snot coming out of the nose and turning bright red.
鼻涕从鼻子里流出来，变成鲜红色。
A kid went home, it was a mess.
孩子回家了，家里一片狼藉。
The parents had to say something, or maybe there was a phone call.
父母必须说点什么，或者也许有电话。
I don't quite recall how it got resolved.
我不太记得它是如何解决的。
But the idea is that there's an agreed-upon set of rules about how high the stakes are and what we're all going to do.
但我们的想法是，有一套商定的规则，规定风险有多高以及我们要做什么。
And this is separate from sport where there are clearly defined rules about what's out of bounds, what's in bounds, what sorts of behaviors will get you a yellow card or a red card, for instance, on the soccer field.
这与体育运动不同，体育运动有明确的规则，规定什么是界外、什么是界内、什么样的行为会给你一张黄牌或红牌，例如在足球场上。
Andrew Huberman:
安德鲁·休伯曼：
All animals, including humans, are doing this low-stakes contingency testing.
所有动物，包括人类，都在进行这种低风险的应急测试。
And all animals, including humans, you'll find start to up the stakes.
你会发现所有动物，包括人类，都开始加大赌注。
And inevitably in group play, one member of the group will kind of break rules.
在集体游戏中，不可避免地会有一名成员违反规则。
You see this also in puppies.
你在小狗身上也可以看到这一点。
So for instance, puppies will bite one another with those sharp, little needle-like puppy teeth.
例如，小狗会用那些锋利的、小针状的小狗牙齿互相咬伤。
I remember when Costello had those teeth, those things were so darn sharp, and puppies will yelp when one of their litter mates bites them.
我记得当科斯特洛有那些牙齿时，那些东西非常锋利，当小狗的同伴咬它们时，它们会尖叫。
That yelp actually serves a very important inhibitory function, this is well-defined, to tell the other one, "That's too tough." And this is how animals learn soft bite.
这种叫声实际上起到了非常重要的抑制作用，这是明确定义的，告诉对方“这太难了”。这就是动物学习软咬的方式。
If they don't get that feedback from other litter mates, they never actually learn what's too hard and what's soft.
如果它们没有从其他同窝伙伴那里得到反馈，它们就永远不会真正了解什么是太硬，什么是软。
Andrew Huberman:
安德鲁·休伯曼：
And so humans do this as well.
所以人类也会这样做。
Now, you can look at your adult counterparts, and, indeed, we should probably look at ourselves, and ask, did we learn proper play contingency when we were younger?
现在，你可以看看你的成年同伴，事实上，我们或许应该看看自己，问问自己，我们在年轻时是否学会了适当的游戏应急措施？
Do we tend to take things too seriously?
我们是否倾向于把事情看得太严肃？
Do we tend to overreact aggressively when other people are clearly engaging in playful jabbing or sarcasm, or things of that sort?
当其他人明显在开玩笑或讽刺或类似的事情时，我们是否倾向于反应过度？
So each of you will have a different experience of this, but the point is that play serves many functions.
所以你们每个人都会有不同的体验，但重点是游戏有很多功能。
It's not just about the self, it's also about interactions between multiple people.
这不仅仅是关于自我，还涉及多人之间的互动。
It's about rule testing, and low-stakes contingency rule-breaking also serves an important role, as is with the example of the dirt clod war, puppies biting other puppies, et cetera.
这是关于规则测试的，低风险的偶然性违反规则也起着重要作用，就像土块战争、小狗咬其他小狗等等的例子一样。
Andrew Huberman:
安德鲁·休伯曼：
And last but not least, there are different forms of play that help us establish who we will become as adults.
最后但并非最不重要的一点是，有不同形式的游戏可以帮助我们确定成年后我们将成为什么样的人。
One of the more powerful of these is role play, when children and sometimes adults will take on different roles that are distinct from their natural world roles in order to, for instance, establish hierarchies.
其中更强大的功能之一是角色扮演，儿童（有时是成人）会扮演与自然世界角色不同的不同角色，例如，为了建立等级制度。
So someone's going to be the leader and someone's going to be the follower.
因此，有人将成为领导者，有人将成为追随者。
Someone will be dominant and someone will be submissive.
有人会占主导地位，有人会顺从。
Someone will work alone, other people will work in a group.
有人会单独工作，其他人会在团队中工作。
These kinds of role playing are, again, ways in which the prefrontal cortex has to expand the number of operations — in neuroscience, we call these algorithms — that it has to run in order to make predictions.
这些类型的角色扮演又是前额叶皮层必须扩大操作数量的方式——在神经科学中，我们称之为算法——它必须运行这些操作才能做出预测。
You have to take in a lot of information about your environment all the time and make predictions.
您必须始终获取有关环境的大量信息并做出预测。
But if you are suddenly cast into a new role, well, then you definitely have to make even more predictions from a different standpoint.
但如果你突然被赋予一个新的角色，那么你肯定需要从不同的角度做出更多的预测。
So these are very powerful for teaching the brain how to function.
因此，这些对于教导大脑如何运作非常有效。
Andrew Huberman:
安德鲁·休伯曼：
I had a sister growing up — I still have a sister, fortunately, and she and her friends largely played with dolls and doll houses in the room next door, and they would take on different roles.
我有一个长大的妹妹——幸运的是，我还有一个妹妹，她和她的朋友们主要在隔壁的房间里玩娃娃和娃娃屋，他们会扮演不同的角色。
In fact, some kids, if they play alone, will start to take on the role of leader by creating an imaginary friend.
事实上，有些孩子如果独自玩耍，会开始通过创造一个想象中的朋友来扮演领导者的角色。
And my apologies to my sibling, but for a long time she had an imaginary friend.
我向我的兄弟姐妹道歉，但长期以来她有一个想象中的朋友。
Eventually, that imaginary friend disappeared.
最终，那个想象中的朋友消失了。
I don't know the science around imaginary friends and what makes them disappear or not at what stage of development, but imaginary friends are pretty common, and that's just another way of being able to boss somebody around, if that's your thing, or to engage in cooperative play.
我不知道想象中的朋友的科学原理，也不知道是什么让他们在发展的哪个阶段消失或消失，但想象中的朋友很常见，这只是另一种能够对别人发号施令的方式，如果那是你的事，或者参与合作游戏。
Andrew Huberman:
安德鲁·休伯曼：
So we can look at this stage of development we call childhood, and we can look at each stage of it and we can say, "Wow, there are all these different dimensions of play that really are about testing out how we feel, comfortable or uncomfortable, how we react, good or bad, how we react with stress or with glee when others behave in certain ways." And so what I'm hoping is coming through is that play is not just about having fun.
所以我们可以看看我们称之为童年的这个发展阶段，我们可以看看它的每个阶段，我们可以说，“哇，游戏有所有这些不同的维度，它们实际上是为了测试我们的感觉，舒适或不舒服，我们如何反应，好或坏，当别人以某种方式行事时，我们如何应对压力或高兴。”所以我希望我们能明白，玩耍不仅仅是为了获得乐趣。
Play is about testing, it's about experimenting, and it's about expanding your brain's capacity.
玩耍就是测试、实验、扩展大脑的能力。
And that's true early in development, and it's true throughout the lifespan.
这在发育早期是正确的，在整个生命周期中也是如此。
Andrew Huberman:
安德鲁·休伯曼：
So at this point in the discussion, I want to take a step back, look at the biology and neurochemistry of play just a little bit.
因此，在讨论的这一点上，我想退后一步，稍微了解一下游戏的生物学和神经化学。
And in doing that, really define what is effective play.
在此过程中，真正定义什么是有效的游戏。
If the goal of play is to explore different contingencies in low-stakes environments and to expand the function of our prefrontal cortex so that we can see new possibilities and new ways of being, become more flexible, more creative, more effective outside of the games of play, or the arenas of play, I should say, well, then we should be asking how do I know if I'm playing?
如果游戏的目标是在低风险环境中探索不同的突发事件，并扩展我们前额叶皮层的功能，以便我们能够看到新的可能性和新的存在方式，在游戏或游戏领域之外变得更灵活、更有创造力、更有效，那么我应该说，那么我们应该问我如何知道我是否在玩？
How do I know if I'm playing correctly?
我怎么知道我的演奏是否正确？
Andrew Huberman:
安德鲁·休伯曼：
Turns out there's an answer to that.
事实证明，这个问题有一个答案。
Earlier, I referred to this brain area, the periaqueductal gray, that releases opioids, endogenous opioids, into our brain and body, and tends to relax us a bit.
早些时候，我提到了这个大脑区域，即导水管周围灰质，它将阿片类药物、内源性阿片类药物释放到我们的大脑和身体中，并且往往会让我们放松一点。
It actually is what leads to these things like soft eyes and head tilts and puppies making puppy postures, and things of that sort, and how that opens up the number of different functions or algorithms that the prefrontal cortex can run.
实际上，正是它导致了诸如柔和的眼睛、头部倾斜和小狗做出小狗姿势之类的事情，以及如何开启前额叶皮层可以运行的不同功能或算法的数量。
But there's another piece of the puzzle, which is for something to genuinely be play and playful, and for it to have this effect of expanding our brain and engaging neuroplasticity, of really changing our brain so that we can see and engage in more possible behaviors and thoughts, et cetera, we also have to have low amounts of adrenaline, so-called epinephrine in our brain and body.
但还有另一个难题，那就是要让某些东西真正具有玩耍性和好玩性，并且要使其具有扩展我们的大脑和参与神经可塑性的效果，真正改变我们的大脑，以便我们能够看到并参与更多可能的行为和想法，等等，我们的大脑和身体中还必须有少量的肾上腺素，即所谓的肾上腺素。
Andrew Huberman:
安德鲁·休伯曼：
Now, the background science for this is quite extensive, but for those of you that are interested in papers and manuscripts, perhaps the best one is a review published in Neuroscience & Biobehavioral Reviews by the very Jaak Panksepp, although he has a co-author, which is Steven Siviy, S-I-V-I-Y.
现在，这方面的背景科学相当广泛，但对于那些对论文和手稿感兴趣的人来说，也许最好的一篇评论是 Jaak Panksepp 在《神经科学与生物行为评论》上发表的评论，尽管他有一位合著者，即 Steven Siviy，S-I-V-I-Y。
I'll provide a link to this in the caption show notes.
我将在标题显示注释中提供指向此内容的链接。
And the title of this paper is "In search of the neurobiological substrates for social playfulness in mammalian brains." And it's a quite extensive review, but it basically boils down to some key findings, whereby any sorts of drugs or behaviors or scenarios that increase levels of adrenaline too much will tend to inhibit play.
这篇论文的标题是“寻找哺乳动物大脑中社交乐趣的神经生物学基础”。这是一次相当广泛的审查，但它基本上可以归结为一些关键发现，即任何种类的药物、行为或场景会过多地增加肾上腺素水平，从而往往会抑制玩耍。
And drugs and scenarios, and I'm not suggesting recreational drugs here, but these were experiments that were done in the laboratory setting, that increase the endogenous opioid output will tend to increase playfulness.
还有药物和场景，我在这里并不是建议使用娱乐性药物，但这些是在实验室环境中进行的实验，增加内源性阿片类药物的输出往往会增加乐趣。
Andrew Huberman:
安德鲁·休伯曼：
And so really, the state of mind that one needs to adopt when playing is, first of all, you have to engage in the play, whatever it happens to be, with some degree of focus and seriousness, and focus and seriousness in the neurobiological context generally means epinephrine.
因此，实际上，一个人在玩耍时需要采取的心态是，首先，你必须以某种程度的专注和严肃性参与到游戏中，无论发生什么，而集中和严肃在神经生物学背景下通常意味着肾上腺素。
Being able to focus is largely reliant on things like adrenaline, epinephrine, but also the presence of dopamine, which is a molecule that generates motivation and focus in concert with epinephrine, but also that these endogenous opioids be liberated.
能否集中注意力在很大程度上依赖于肾上腺素、肾上腺素等物质，但也依赖于多巴胺的存在，多巴胺是一种与肾上腺素协同产生动力和注意力的分子，而且还释放了这些内源性阿片类药物。
And it's really the low-stakes feature of play that allows those endogenous opioids to be liberated.
正是游戏的低风险特性才使得这些内源性阿片类药物得以释放。
What do I mean by that?
我这么说是什么意思？
Well, if you are very, very concerned about the outcome, you've put a lot of money on the table in a given game, or you're a football player in the Super Bowl, or you're playing a game for which defeating the other person, or your team winning, is absolutely crucial to you, well, then that's not really going to engage the play circuitry.
好吧，如果你非常非常关心结果，你在一场特定的比赛中投入了很多钱，或者你是超级碗的橄榄球运动员，或者你正在玩一场比赛，击败对方或你的球队获胜对你来说绝对至关重要，那么这并不会真正参与游戏电路。
Andrew Huberman:
安德鲁·休伯曼：
On the contrary, if you are engaging in those same behaviors or any other behavior in a way that you're simply there to explore, but you don't have high levels of adrenaline in your system, you're not stressed about the potential outcome, well then, that constitutes play.
相反，如果你以一种只是为了探索的方式参与这些相同的行为或任何其他行为，但你的系统中没有高水平的肾上腺素，那么你不会对潜在的结果感到压力，那么，这就构成了游戏。
Now, that's somewhat obvious on the one hand, that you take seriously what you take seriously, and you can be more playful about things that you don't take so seriously.
现在，这一点很明显，一方面，你认真对待你认真对待的事情，而你可以对你不那么认真对待的事情变得更有趣。
But what is absolutely not obvious is that the state of playfulness is actually what allows you to perform best, because the state of playfulness offers you the opportunity to engage in novel types of behaviors and interactions that you would not otherwise be able to access if you are so focused on the outcome.
但绝对不明显的是，玩耍的状态实际上可以让你表现最好，因为玩耍的状态为你提供了参与新奇类型的行为和互动的机会，如果你如此专注于结果，你将无法获得这些行为和互动。
Okay?
好的？
So a state of playfulness is absolutely critical, not just during play, but during competitive scenarios of any kind.
因此，玩耍的状态绝对是至关重要的，不仅是在比赛期间，而且是在任何类型的竞争场景中。
Andrew Huberman:
安德鲁·休伯曼：
I actually started to cultivate a practice related to this when I was in college.
其实我在大学的时候就开始培养与此相关的实践。
I had this kind of general practice of when I wanted to learn something, I would tell myself that it was the most important information in the world and that I was very, very interested in it.
我有这样的一般做法，当我想学习某样东西时，我会告诉自己这是世界上最重要的信息，而且我对它非常非常感兴趣。
I would kind of lie to myself and say, "Oh, I'm super interested in ...
我会对自己撒谎说：“哦，我对……非常感兴趣。”
" I won't name the topics, but super interested in this or super interested in that.
“我不会说出主题，但对这个超级感兴趣或对那个超级感兴趣。
And I could sort of delude myself into being hyperfocused on whatever it is that I was learning, in ways that surprised me.
我可能会以令我惊讶的方式欺骗自己，让自己过度专注于我正在学习的任何东西。
Andrew Huberman:
安德鲁·休伯曼：
However, when we are hyperfocused on something and we are rigidly attached to the outcome, we can't engage in flexible thinking.
然而，当我们过度专注于某件事并且执着于结果时，我们就无法进行灵活的思考。
So it's a great tool to be hyperfocused on something and take it very, very seriously when we're simply trying to learn things by kind of rote memory, learn things, and regurgitate, learn, and regurgitate, of the sort that, frankly, a lot of schooling involves.
因此，当我们只是试图通过死记硬背来学习东西、学习东西、反省、学习、再反省时，它是一个很好的工具，可以让我们高度专注于某件事，并非常非常认真地对待它，坦率地说，很多学校教育都涉及到这种情况。
But if we are trying to get better at something, we've sort of hit a wall in athletic performance or in cognitive performance where we're not creative enough, or we're finding, let's just use a sports example, that we only have a certain number of moves that we can deploy, or a certain number of swings of the racket that we can deploy.
但是，如果我们试图在某件事上做得更好，我们在运动表现或认知表现方面就会遇到障碍，我们缺乏足够的创造力，或者我们发现，让我们用一个体育例子，我们只能部署一定数量的动作，或者我们可以部署一定数量的球拍挥杆。
The way to actually expand your practice is to engage in this kind of low-stakes thinking.
真正扩展你的实践的方法是进行这种低风险的思考。
The idea that, "Well, I'm just going to kind of play and tinker.
这个想法是，“好吧，我只是去玩和修补。
I'm going to explore in a way that it doesn't really matter if the ball goes back over the net.
我将探索一种方式，即球是否回过网并不重要。
Doesn't really matter if the ball goes in the hole," and it's counterintuitive because you think, "No, the thing that we need to do is drill and drill and drill ...
球是否进洞并不重要，”这是违反直觉的，因为你会想，“不，我们需要做的就是钻、钻、钻......
"
”
Andrew Huberman:
安德鲁·休伯曼：
...
...
counter-intuitive because you think, "No, the thing that we need to do is drill and drill and drill and drill." And indeed, there's a place for that, but this mode of play with modest levels of endogenous opioids being released in our system, plus low levels of adrenaline, right, epinephrine, low levels of epinephrine and adrenaline are possible only when the stakes are low enough that we're not stressed.
违反直觉，因为你会想：“不，我们需要做的就是钻啊钻啊钻啊钻。”确实，有这样的地方，但只有当赌注足够低以至于我们没有压力时，这种在我们的系统中释放适度水平的内源性阿片类药物，加上低水平的肾上腺素，右肾上腺素，低水平的肾上腺素和肾上腺素的游戏模式才有可能。
Well, that combination really allows the prefrontal cortex to explore different possibilities in ways that can truly expand our capabilities over time.
嗯，这种结合确实让前额叶皮层能够探索不同的可能性，从而随着时间的推移真正扩展我们的能力。
Now, this has been seen again and again also in the business sector.
现在，这种情况在商业领域也一再出现。
Some of the more challenging, or I should say competitive, companies to get jobs at are very interested in hiring people that, as children, were so called tinkerers.
一些更具挑战性的，或者我应该说是有竞争力的，找工作的公司非常有兴趣雇用那些小时候被称为修补匠的人。
And actually, NASA was first famous for this, that many of the people that achieved great success in engineering at NASA, when they looked back into their childhood histories, those people tended to be tinkerers.
事实上，NASA 最初是因为这一点而闻名的，许多在 NASA 的工程领域取得巨大成功的人，当他们回顾自己的童年历史时，这些人往往都是修补匠。
Andrew Huberman:
安德鲁·休伯曼：
They were people that would kind of play with things in a way that wasn't about rigidly following a recipe or an instruction manual.
他们是那种会以一种不严格遵循食谱或说明手册的方式玩弄事物的人。
Great cooks discover new forms of food.
伟大的厨师发现新的食物形式。
They indeed created entire genres of food by way of being tinkerers.
他们确实通过修补匠的方式创造了整个食物类型。
Okay?
好的？
Musicians do this.
音乐家就是这么做的。
I grew up playing various sports, but skateboarding was one that I was particularly involved in for a long time.
我从小就参加各种运动，但滑板是我长期参与的一项运动。
One of the greatest skateboarders of all time is ...
有史以来最伟大的滑板手之一是......
Some of you may recognize his name ...
你们中有些人可能认识他的名字......
is the great Rodney Mullen.
是伟大的罗德尼·马伦。
And Rodney was kind of famous for evolving the sport and continuing to evolve the sport in ways that no one could predict, using skateboards in all sorts of ways that no one had thought of previously.
罗德尼因发展这项运动而闻名，并以无人能预测的方式继续发展这项运动，以以前没有人想到的各种方式使用滑板。
Andrew Huberman:
安德鲁·休伯曼：
And of course, there are other skateboarders that did that as well, but he's particularly well known for that.
当然，还有其他滑板运动员也这样做过，但他尤其以此而闻名。
And his process is his own, I can't speak to it too much, but he was also known as a tinkerer, as somebody who would spend a lot of time just flipping the board and just flipping it in the air and watching the ways in which it flipped and studying the physics of it, really, and expanding on his existing understanding of what could happen on a skateboard by way of just playing.
他的过程是他自己的，我不能说太多，但他也被称为修补匠，他会花很多时间只是翻转板子，只是在空中翻转它，观察它翻转的方式并研究它的物理原理，实际上，并通过仅仅玩滑板来扩展他对滑板上可能发生的事情的现有理解。
Andrew Huberman:
安德鲁·休伯曼：
Now, he took it very seriously, but it's this kind of razor's edge between taking something very seriously, but also tinkering and playing and exploring and just seeing what happens, kind of like, "Well, let's just see what happens if we did this." That mindset is extremely powerful to export from this thing that we call play into what we could call more serious endeavors of one's occupation or sport, whether or not it's behind a desk, or whether or not it's running around on a field, or engineering, any endeavor.
现在，他非常认真地对待这件事，但这是一种剃刀边缘，既要非常认真地对待某件事，又要修补、玩耍、探索，看看会发生什么，有点像，“好吧，让我们看看如果我们这样做会发生什么。”这种心态非常强大，可以从我们称之为游戏的事物中导出到我们可以称之为更严肃的职业或运动的努力中，无论它是否在桌子后面，或者是否在田野上奔跑，或工程，任何努力。
Andrew Huberman:
安德鲁·休伯曼：
And so the whole purpose of this episode on play is, yes, on the one hand to illustrate the incredible evolutionary utility of play for setting up the self and relation of the self to others — indeed, for setting up cultures entirely, because cultures will watch sport together, or they'll celebrate their team winning.
因此，这一集关于游戏的全部目的是，一方面是为了说明游戏在建立自我以及自我与他人的关系方面令人难以置信的进化效用——实际上，是为了完全建立文化，因为文化会一起观看体育比赛，或者他们会庆祝他们的球队获胜。
I mean, World Cup ...
我的意思是，世界杯...
I've never been a big soccer fan, even though my dad is Argentine, but it's incredible.
我从来都不是一个狂热的足球迷，尽管我的父亲是阿根廷人，但这太不可思议了。
I mean, the entire world kind of lights up and gets engaged around whether or not their team, their country, is going to win.
我的意思是，整个世界都在关注他们的球队、他们的国家是否会获胜。
The Olympics also being another example.
奥运会也是另一个例子。
Andrew Huberman:
安德鲁·休伯曼：
But play and sport are not quite the same, as I've pointed out before.
但正如我之前指出的，玩耍和运动并不完全相同。
And for all of us who are thinking about tools and things that we can extract from science to enrich our lives, I would say for those of you that are already playing on a regular basis, in one form or another, terrific.
对于我们所有正在思考可以从科学中提取工具和事物来丰富我们生活的人来说，我想说，对于那些已经以某种形式定期玩游戏的人来说，这太棒了。
Start to expand other forms of play — in particular, forms of play that involve new groups of individuals.
开始扩大其他形式的游戏——特别是涉及新的个人群体的游戏形式。
So if you're somebody that typically plays one-on-one with somebody, try to expand into playing as teams.
因此，如果您通常与某人进行一对一比赛，请尝试扩展到团队比赛。
If you're somebody who only plays alone, then try to expand into playing in perhaps one-on-one first, and in groups.
如果你是一个只单独玩的人，那么首先尝试扩展到一对一的游戏，然后是小组游戏。
This is the way that your brain learns and evolves and changes and gets better.
这就是你的大脑学习、进化、改变和变得更好的方式。
Andrew Huberman:
安德鲁·休伯曼：
And I raised this because another one of the top 10 questions I get is "How can I keep my brain young?
我提出这个问题是因为我收到的十大问题之一是“我怎样才能让我的大脑保持年轻？
How can I continue to learn?
我怎样才能继续学习？
How can I get better in school, in sport, in life, in relationships, et cetera emotionally, cognitively?" And on and on and on.
我怎样才能在学校、运动、生活、人际关系等情感、认知方面变得更好？”不断不断。
And yes, there are supplements that can support neuroplasticity.
是的，有些补充剂可以支持神经可塑性。
Yes, there are brain games and apps that can support neuroplasticity, but if you really want to engage neuroplasticity at any age, what you need to do is return to the same sorts of practices and tools that your nervous system naturally used throughout development and that evolved over hundreds of thousands of years to trigger this thing that we call neuroplasticity.
是的，有一些脑力游戏和应用程序可以支持神经可塑性，但如果你真的想在任何年龄参与神经可塑性，你需要做的就是回到你的神经系统在整个发育过程中自然使用的相同类型的实践和工具，这些实践和工具经过数十万年的进化来触发我们所说的神经可塑性。
And the reason this is so important is because it starts to move us away from what some people called hacks.
这之所以如此重要，是因为它开始让我们远离一些人所说的黑客行为。
I define hacks as using one thing for a different purpose to get a shortcut.
我将黑客定义为将一件事用于不同的目的以获得捷径。
I don't really like the term, frankly, and I don't like it because it's not grounded in any biological mechanism.
坦率地说，我真的不喜欢这个词，而且我不喜欢它，因为它没有任何生物机制的基础。
Andrew Huberman:
安德鲁·休伯曼：
But when we look at play, we can say play is the portal to plasticity.
但当我们审视游戏时，我们可以说游戏是通向可塑性的门户。
Play at every stage of life is the way in which we learned the rules for that stage of life.
人生每个阶段的玩耍是我们学习该阶段人生规则的方式。
And play is the way in which we were able to test how we might function in the real-world context.
游戏是我们能够测试我们在现实世界中如何运作的方式。
So play is powerful, and we could even say that play is the most powerful portal to plasticity.
所以说，玩耍是强大的，我们甚至可以说，玩耍是通向可塑性的最强大的门户。
The reason for that is that, yes, this high-opioid, low-epinephrine or adrenaline state is what opens up play.
原因是，是的，这种高阿片类药物、低肾上腺素或肾上腺素状态才是开启游戏的开始。
But then inside of the arena of play, when the prefrontal cortex is running all these different possibilities in this low-stakes way, but with some degree of focus, there are a number of other chemicals that are deployed.
但在比赛的舞台上，当前额叶皮层以这种低风险的方式运行所有这些不同的可能性时，但在一定程度上的集中，还会部署许多其他化学物质。
Things like brain-derived neurotrophic factor and other growth factors that actually trigger the rewiring of brain circuits that allow for it to expand, and, indeed, that's what is neuroplasticity.
诸如脑源性神经营养因子和其他生长因子之类的东西实际上会触发大脑回路的重新布线，从而使其能够扩展，事实上，这就是神经可塑性。
Andrew Huberman:
安德鲁·休伯曼：
If you're interested in those chemicals and the arena of things that happen when one engages in neuroplasticity, there's vast literature out there.
如果您对这些化学物质以及参与神经可塑性时发生的事情感兴趣，那里有大量文献。
But one of the more popular books that I think is quite good is from my friend and colleague John Ratey, who's a psychiatrist at Harvard Medical School; that's R-A-T-E-Y.
但我认为比较受欢迎的一本相当不错的书来自我的朋友兼同事约翰·雷蒂（John Ratey），他是哈佛医学院的精神病学家；那是 R-A-T-E-Y。
He wrote the book "Spark" a few years back, and I think it's still very relevant.
几年前他写了《Spark》一书，我认为它仍然非常有意义。
And John talks about the important role that play exerts in the neuroplasticity process and points to a number of different protocols that one can engage in.
约翰谈到了游戏在神经可塑性过程中发挥的重要作用，并指出了人们可以参与的许多不同的方案。
He also points to the importance of navigating new environments, to not just go on the same hike every week or take the same walk, but actually get into new novel environments.
他还指出了探索新环境的重要性，不仅仅是每周进行同样的徒步旅行或散步，而是真正进入新的新颖环境。
So you're starting a sense of theme here.
所以你在这里开始了一种主题感。
There's novelty, exploring contingencies, keeping the stakes relatively low, et cetera, et cetera.
有新颖性、探索突发事件、保持相对较低的风险等等。
But these really are the gates to this holy grail that we call neuroplasticity.
但这些确实是通往我们称之为神经可塑性的圣杯的大门。
Andrew Huberman:
安德鲁·休伯曼：
Neuroplasticity, as I've talked about in the podcast before, is a two-step process.
正如我之前在播客中谈到的，神经可塑性是一个两步过程。
It involves focusing very intensely, or at least focusing somewhat on whatever it is that one is trying to learn, and then engaging in deep rest, ideally deep sleep, in the following nights.
它涉及非常集中地集中注意力，或者至少在某种程度上集中于一个人正在尝试学习的任何内容，然后在接下来的夜晚进行深度休息，最好是深度睡眠。
And I've also talked about the benefits of things like naps and yoga nidra, so called NSDR, non-sleep deep rest, for enhancing or accelerating plasticity.
我还谈到了小睡和瑜伽休息术（所谓的 NSDR，非睡眠深度休息）等对于增强或加速可塑性的好处。
You can check out the episodes on focus at hubermanlab.com or the episodes on how to learn faster that detail all of those.
您可以在 hubermanlab.com 上查看焦点剧集或有关如何更快学习的剧集，详细介绍所有这些内容。
We had a newsletter that lists out all the tools for neuroplasticity, enhancing neuroplasticity.
我们有一份时事通讯列出了神经可塑性的所有工具，增强了神经可塑性。
All that is available at zero cost to you at hubermanlab.com, et cetera.
所有这些都可以在 hubermanlab.com 等网站以零成本获得。
You can just download that information.
您只需下载该信息即可。
Andrew Huberman:
安德鲁·休伯曼：
But John's book, that newsletter, those episodes, they really point to this two-step process, where it's focus and then rest, focus and then rest.
但是约翰的书，那份时事通讯，那些情节，他们确实指出了这个两步过程，即专注，然后休息，专注，然后休息。
And play is its own unique form of focused and then rest, focus and rest.
游戏有其独特的形式，先集中注意力，然后休息，集中注意力，再休息。
It's not the same as learning something for sake of school or critically trying to learn a motor behavior for sake of sport.
这与为了学校而学习某些东西或为了运动而批判性地尝试学习运动行为不同。
It's really about expanding the number of things that you could learn down the line.
这实际上是为了扩大你以后可以学到的东西的数量。
Okay?
好的？
So said once again — I just want to make sure it's abundantly clear — play is about establishing a broader framework within which you can learn new things.
所以我再说一遍——我只是想确保它非常清楚——游戏是建立一个更广泛的框架，你可以在其中学习新事物。
Andrew Huberman:
安德鲁·休伯曼：
It's not about learning some specific thing, It's not about the game you happen to be playing.
这不是关于学习某些特定的东西，也不是关于你碰巧正在玩的游戏。
It's not about the dollhouse that the kids are playing with so that they could become amazing dollhouse players when they grow up, right?
这并不是关于孩子们正在玩的玩具屋，这样他们长大后就能成为令人惊叹的玩具屋玩家，对吧？
The dirt clod war that I referred to earlier, for better or for worse, was not about becoming the best dirt clod thrower or winning the trophy for dirt clods in the neighborhood.
我之前提到的土块战争，无论好坏，并不是要成为最好的土块投掷者或赢得附近的土块奖杯。
Although, we actually had a trophy for the best dirt clod team.
尽管如此，我们实际上还是获得了最佳泥土队的奖杯。
Alas, it was not my team that year.
唉，那一年不是我的队。
But the point is that you're learning rules and establishing a broader foundation of practices that then you can learn more things within that context.
但重点是，你正在学习规则并建立更广泛的实践基础，然后你可以在该背景下学习更多东西。
Andrew Huberman:
安德鲁·休伯曼：
Thus far, I've tried to convince you, through a combination of data and anecdote and explanation, that adopting a stance of playfulness and, indeed, engaging in play on a somewhat regular basis could be beneficial to you, regardless of circumstances or goals.
到目前为止，我试图通过数据、轶事和解释的结合来说服你，无论环境或目标如何，采取一种有趣的态度，事实上，定期参与游戏可能对你有益。
If I haven't done that already, what I'm about to tell you hopefully will push you over the line.
如果我还没有这样做，那么我接下来要告诉你的内容希望能帮助你越过界限。
It turns out that when you look across the kingdom of all animals, what you find is that animals that engage in playful behaviors for the longest period of time are also the animals that have the greatest degree of neuroplasticity, the brain and nervous system's ability to change in response to experience.
事实证明，当你纵观所有动物王国时，你会发现，玩闹行为时间最长的动物也是神经可塑性最强的动物，即大脑和神经系统根据经历而改变的能力。
Put differently, animals that only play for a very small fraction of their entire life have very rigid brains that don't learn new things, whereas animals that play for a long period throughout their life have very plastic brains.
换句话说，一生中只玩耍一小部分的动物的大脑非常僵化，无法学习新事物，而一生中长时间玩耍的动物则具有非常可塑的大脑。
Andrew Huberman:
安德鲁·休伯曼：
And there's even some evidence that's at this point largely anecdotal, but there's some data starting to emerge that adults that maintain a playful stance, that engage in things, again, that are low stakes, contingency exploring, important enough that people focus and that people pay attention to what they're doing, but that they are not filled with adrenaline, freaked out about the outcome being A or B, they're not super, super competitive, maybe just a little bit competitive or not competitive at all, that allows for more ongoing plasticity.
甚至有一些证据在这一点上主要是轶事，但有一些数据开始出现，成年人保持一种顽皮的态度，参与一些低风险、偶然性探索的事情，足够重要，人们会集中注意力，人们会关注他们正在做的事情，但他们不会充满肾上腺素，不会对结果 A 或 B 感到害怕，他们不是超级、超级有竞争力的，也许只是有点竞争力或根本没有竞争力，这使得以获得更多持续的可塑性。
And one of the people that comes to mind in thinking about this is, of course, the physicist, and I should say the great physicist, Richard Feynman, Nobel Prize winner, professor at Caltech, was involved in the Manhattan Project, but was also known for being a lifelong tinkerer, right?
想到这一点，我想到的人之一当然是物理学家，我应该说伟大的物理学家理查德·费曼，诺贝尔奖获得者，加州理工学院教授，参与了曼哈顿计划，但也以终生修补匠而闻名，对吗？
He also was a mischievous tinker.
他也是一个淘气的修补匠。
Andrew Huberman:
安德鲁·休伯曼：
If you read any of the books about Feynman, or by Feynman, "Surely You're Joking, Mr. Feynman," or "What Do You Care What Other People Think?" these are wonderful short stories, mostly about Feynman doing things like picking all the locks at the Los Alamos laboratory and putting all the top-secret documents out on the floor of the office so that when people came in the morning, they were all out there.
如果您读过任何有关费曼或费曼的书，“费曼先生，你肯定在开玩笑”或“你在乎别人怎么想吗？”这些都是精彩的短篇故事，主要是关于费曼所做的事情，比如撬开洛斯阿拉莫斯实验室的所有锁，把所有绝密文件放在办公室的地板上，这样当人们早上来的时候，他们都在外面。
Obviously, they weren't released to the general public.
显然，它们没有向公众发布。
He didn't want to threaten national security.
他不想威胁国家安全。
Playing pranks like that.
搞这样的恶作剧。
And actually, Caltech, I don't know if this is still the case, but Caltech, where he was employed, was always known for doing very technologically challenging pranks.
事实上，加州理工学院，我不知道情况是否仍然如此，但他受雇的加州理工学院总是以进行技术上非常具有挑战性的恶作剧而闻名。
They're not known for their athletic prowess at Caltech, sorry, Caltech.
他们在加州理工学院并不以运动能力闻名，对不起，加州理工学院。
But they were known, for example, disrupting the scoreboard at the Rose Bowl in Pasadena, for instance, and things of that sort, through technological feats that, at least at the time, required a lot of playfulness and technological prowess.
但他们众所周知，例如，通过技术壮举扰乱帕萨迪纳玫瑰碗的记分牌，以及类似的事情，至少在当时，这些技术壮举需要大量的乐趣和技术实力。
Andrew Huberman:
安德鲁·休伯曼：
So if you look in science, or you look in art ,or you look in medicine, or you look in any domain, what you find is the people that continue to evolve new practices tend to be people that were tinkerers, people that are very creative, tend to be people that are unafraid of exploring things in this low-stakes way.
因此，如果你研究科学，或者你研究艺术，或者你研究医学，或者你研究任何领域，你会发现不断发展新实践的人往往是修补匠，非常有创造力的人，往往是不害怕以这种低风险方式探索事物的人。
They're not so rigidly attached to the outcome that they have to do everything perfectly all the time.
他们并不那么执着于结果，以至于必须一直把每件事都做得完美。
Now, they might cloak these playful behaviors so that their final works always look perfect or always look incredible, but they have this kind of playful nature about them.
现在，他们可能会掩盖这些俏皮的行为，以便他们的最终作品总是看起来完美或总是看起来令人难以置信，但他们有这种俏皮的本质。
Andrew Huberman:
安德鲁·休伯曼：
I would venture even to say that the street artist Banksy, for instance, obviously an incredible artist, puts a ton of thought and preparation into their work.
我什至敢说，例如街头艺术家班克斯，显然是一位令人难以置信的艺术家，在他们的作品中投入了大量的思考和准备。
But there's a kind of playfulness to the whole thing too, of using two-dimensional paintings in concert with three-dimensional city dwellings in ways that I think that most people hadn't previously.
但整件事也有一种乐趣，将二维绘画与三维城市住宅结合起来，我认为大多数人以前没有这样做过。
There were other people like Christo and artists of that sort that did that.
还有其他像克里斯托这样的人以及类似的艺术家也这样做了。
But I think Banksy recognizes the modern rendition of that kind of playfulness, using cities in ways that most people don't use cities, using art in ways that most people don't use art, for instance.
但我认为班克斯认识到这种乐趣的现代演绎，例如以大多数人不使用城市的方式使用城市，以大多数人不使用艺术的方式使用艺术。
Andrew Huberman:
安德鲁·休伯曼：
So to go back to the example of Feynman, Feynman was somebody who learned to paint and draw quite well into his 60s.
回到费曼的例子，费曼在 60 多岁的时候就已经学会了绘画。
He was somewhat famous or infamous, I should say, for bongo drumming on the roof of Caltech.
我应该说，他因在加州理工学院屋顶上打邦戈鼓而有些出名或臭名昭著。
I say infamous because he was known also for doing that naked, something that is certainly not in concert with the ethical standards and behaviors of universities today.
我说“臭名昭著”是因为他也因裸体而闻名，这肯定不符合当今大学的道德标准和行为。
But Feynman had this playful spirit as a child, he had that playful spirit as a teenager, and he had that playful spirit as an adult.
但费曼小时候有这种顽皮的精神，青少年时期有这种顽皮的精神，成年后他也有这种顽皮的精神。
And that's one of the hallmarks of Feynman, was that he wasn't just a rigid physicist who could explain things clearly to the general public.
这就是费曼的标志之一，那就是他不仅仅是一个可以向公众清楚解释事物的僵化物理学家。
He always carried through this playful spirit.
他始终秉承着这种顽皮的精神。
Andrew Huberman:
安德鲁·休伯曼：
And in some of his writings, he pointed to the fact that that playful spirit was something that he worked very hard to continue to cultivate in himself because it was the way in which he could see the world differently and to, indeed, make great discoveries in the field of physics, but also to kind of evolve his relationship to life more generally.
在他的一些著作中，他指出这样一个事实，即他非常努力地继续在自己身上培养这种顽皮的精神，因为这是他能够以不同的方式看待世界的方式，并且确实可以在物理领域做出伟大的发现，同时也可以更广泛地发展他与生活的关系。
And so he comes to mind as a prominent example of somebody who did this.
因此，他被认为是这样做的一个突出例子。
And if I could achieve anything with this episode, besides teaching you something about the biology of play, it would be to teach you about the utility of play.
如果我能通过这一集取得什么成就的话，除了教你一些有关游戏生物学的知识之外，那就是教你有关游戏的实用性。
Again, I don't consider myself a particularly playful person by nature, but I've tried over the years to adopt this stance of exploring things that are very focused on contingencies of different kinds, but keep the stakes low enough that I can have some fun doing them, and I like to think that it's benefited me somewhat.
再说一次，我不认为自己本质上是一个特别爱玩的人，但多年来我一直尝试采取这种立场，探索非常关注不同类型的突发事件的事物，但将风险保持在足够低的水平，这样我就可以在做这些事情时获得一些乐趣，而且我认为这对我有所裨益。
Andrew Huberman:
安德鲁·休伯曼：
Now I'd like to drill a little bit further into this thing that we call neuroplasticity.
现在我想进一步深入研究我们称之为神经可塑性的东西。
Again, neuroplasticity is the brain and nervous system's ability to change in response to experience.
同样，神经可塑性是大脑和神经系统响应经验而改变的能力。
And I should just say that throughout the entire lifespan, the nervous system can change very quickly in response to negative experiences.
我只想说，在整个生命周期中，神经系统可以很快地改变以应对负面经历。
We can almost all engage in what's called one-trial learning, where if something really terrible or traumatic happens to us, our nervous system will rewire almost immediately, at least within a few days, such that we tend to want to avoid the experience that led to that trauma.
我们几乎所有人都可以参与所谓的“一次性尝试学习”，如果一些非常可怕或创伤性的事情发生在我们身上，我们的神经系统几乎会立即重新连接，至少在几天之内，这样我们就会倾向于避免导致这种创伤的经历。
Now, the whole business of why people return to things that are traumatic to them is a whole other issue.
现在，人们为什么会回到那些对他们造成创伤的事情上，这完全是另一个问题了。
There are books about things like trauma bonding.
有一些关于诸如创伤联系之类的书籍。
There's the so-called repetition compulsion from psychoanalysis that people go back into trauma to retest and gain new opportunities to overcome the trauma, et cetera, et cetera.
精神分析中有所谓的重复强迫，人们会回到创伤中重新测试并获得新的机会来克服创伤，等等。
Andrew Huberman:
安德鲁·休伯曼：
But in general, what I'm referring to here is: you have a bad experience at the swimming pool when you're a kid, where someone holds your head underwater too long, and then you just don't want to get back in the water.
但总的来说，我在这里指的是：当你还是个孩子的时候，你在游泳池有过一次糟糕的经历，有人把你的头放在水下太久，然后你就不想再回到水里了。
That's one-trial learning of sorts.
这就是一种一次性学习。
That of course can be overcome through proper exposure therapy or someone that you trust taking you there, or any number of behaviors that allow you to overcome that particular scenario and experience something new in that same context.
当然，可以通过适当的暴露疗法或您信任的人带您去那里，或者任何可以让您克服特定情况并在同一环境中体验新事物的行为来克服这一点。
But across the lifespan, the learning of new things, new contingencies, new possibilities occurs very differently from about age zero, when we're born, until about age 25 and thereafter.
但在整个生命周期中，从我们出生的零岁开始，一直到 25 岁左右以及此后，学习新事物、新突发事件、新可能性的情况都非常不同。
Andrew Huberman:
安德鲁·休伯曼：
So from about, I want to emphasize approximately age 25 onward, neuroplasticity occurs through the process that is exactly as I described before: focus, rest, focus, rest.
因此，我想强调，大约从 25 岁开始，神经可塑性的发生过程与我之前描述的完全一样：专注、休息、专注、休息。
We focus very intensely.
我们非常专注。
We can't do the thing, we can't do the new movement, we can't do the golf swing, we can't learn the math.
我们不能做这件事，我们不能做新的动作，我们不能做高尔夫挥杆，我们不能学习数学。
We try, we try, we try, we sleep a few nights, and then all of a sudden we can do it, right, because the rewiring actually occurs during deep rest, or naps, but mostly during deep sleep.
我们尝试，我们尝试，我们尝试，我们睡了几个晚上，然后突然我们就可以做到了，对吧，因为重新布线实际上发生在深度休息或小睡期间，但主要是在深度睡眠期间。
Andrew Huberman:
安德鲁·休伯曼：
From birth till about age 25, however, we can learn things, new things and new contingencies, not just negative things and traumatic things, through somewhat passive exposure to those things, right?
然而，从出生到25岁左右，我们可以通过被动地接触这些事物来学习新事物和新的偶然事件，而不仅仅是消极的事物和创伤性的事物，对吗？
I will never forget the first time that we went on a family trip to Washington, D.C., and we went to the Smithsonian.
我永远不会忘记我们第一次全家去华盛顿特区旅行，我们去了史密森尼博物馆。
I got to see the old fighter planes, and I think the Kitty Hawk or one of the first planes was there.
我看到了老式战斗机，我认为小鹰号或第一批飞机就在那里。
Anyway, obviously my recollection isn't terrific.
无论如何，显然我的记忆力并不好。
My hippocampus is flailing on that one.
我的海马体在那个上猛烈地攻击。
But I'll never forget the trip, and I'll never forget who went.
但我永远不会忘记那次旅行，也永远不会忘记谁去了。
I think I was probably eight or nine years old.
我想我大概八九岁了。
It's embedded somewhere in my memory.
它已嵌入我记忆中的某个地方。
Andrew Huberman:
安德鲁·休伯曼：
So just through passive experience and my focusing on the things that excited me about that trip, I have a recollection of that experience.
因此，仅仅通过被动的经历和我专注于那次旅行中让我兴奋的事情，我就对那次经历有了回忆。
I didn't have to deliberately focus.
我不必刻意集中注意力。
I wasn't telling myself, "Focus, you're going to need to remember this trip someday, Andrew.
我并没有告诉自己，“集中注意力，有一天你需要记住这次旅行，安德鲁。
You're going to be podcasting about this in 39 years or whenever." Again, I forget exactly how old I was.
39 年后或任何时候你都会发布有关此内容的播客。”我又忘记了自己当时多大了。
But the key feature here is that the developing brain is able to learn through passive experience because the neurons, the nerve cells in the developing brain, are much more overconnected than they will be later in life.
但这里的关键特征是，发育中的大脑能够通过被动经验来学习，因为神经元（发育中的大脑中的神经细胞）比晚年的连接更加过度。
Andrew Huberman:
安德鲁·休伯曼：
The way to think about this is if you use Google Maps, as I do too often, I think, when I drive.
思考这个问题的方法是，如果你使用谷歌地图，就像我在开车时经常使用的那样。
There are a number of roads in pathways that would get you from point A to point B.
路径中有许多道路可以将您从 A 点带到 B 点。
We could imagine those as neural circuits, or we could imagine neural circuits as those roads.
我们可以将它们想象成神经回路，或者我们可以将神经回路想象成那些道路。
Early in development, the nerve connections are much more extensive.
在发育早期，神经连接更加广泛。
It's like having a Google maps that where everything is connected to everything through tiny little cross streets, and the whole thing is just a complete mess.
这就像谷歌地图一样，所有东西都通过微小的十字路口连接在一起，整个事情就是一团糟。
But then by taking particular routes of behavior, of thought, of emotion, certain routes become well established, and the other routes that are not taken simply disappear.
但是，通过采取特定的行为、思想、情感路线，某些路线就会变得牢固，而其他不采取的路线就会消失。
Andrew Huberman:
安德鲁·休伯曼：
Now, in the biological context, in the brain, we call that process pruning.
现在，在生物学背景下，在大脑中，我们称这个过程为修剪。
And the simple way to envision this is, early in development, you have many, many more neurons than you will have as an adult.
设想这一点的简单方法是，在发育早期，你拥有的神经元比成年后要多得多。
Those neurons are extensively interconnected, and approximately 40% of those interconnections will disappear by the time you're 25 years old.
这些神经元之间存在广泛的互连，到您 25 岁时，大约 40% 的互连将会消失。
They are gone.
他们走了。
They are actively removed through processes that involve things like glial cells that come in and literally sneak their little processes in between neurons at the synapse, which are the points of contact and communication between neurons, and push those apart, even eat neurons, right?
它们通过涉及神经胶质细胞之类的过程被主动清除，这些过程实际上是在突触的神经元之间偷偷地潜入它们的小过程，这些神经元是神经元之间的接触和交流点，并将它们推开，甚至吃掉神经元，对吗？
Andrew Huberman:
安德鲁·休伯曼：
There's incredible work from, for instance, Beth Stevens' lab at Harvard Medical School, showing that glial cells go in and eat synapses that are not functional for that particular circuit.
例如，哈佛医学院贝丝史蒂文斯实验室的一项令人难以置信的工作表明，神经胶质细胞会进入并吃掉对该特定电路不起作用的突触。
Now, what this tells us is that much of our learning during development is the removal of incorrect connections, but it also involves the strengthening of connections that are going to serve certain emotions, certain functions, motor functions, cognitive functions, et cetera.
现在，这告诉我们，我们在发育过程中的学习大部分是消除不正确的连接，但它也涉及加强连接，这些连接将服务于某些情绪、某些功能、运动功能、认知功能等。
The process of play is largely a process of engaging pruning of neural connections and strengthening of the remaining connections.
游戏的过程很大程度上是一个修剪神经连接和加强剩余连接的过程。
I'm sure that many of you have heard the term "fire together, wire together." That phrase is often incorrectly attributed to the great Donald Hebb, who indeed was great, did incredible work — a psychologist from Canada who established a lot of the basic cellular learning rules for learning and memory.
我相信你们很多人都听说过“一起火，一起接线”这个词。这句话经常被错误地归因于伟大的唐纳德·赫布，他确实很伟大，做了令人难以置信的工作——一位来自加拿大的心理学家，他建立了许多学习和记忆的基本细胞学习规则。
Andrew Huberman:
安德鲁·休伯曼：
But it was the also great Dr. Carla Shatz, who is now at Stanford, and was at Berkeley and Harvard as well, but who is at Stanford Medical School, who coined this term "fire together, wire together." Indeed, that's what happens.
但同样伟大的卡拉·沙茨博士（现就职于斯坦福大学，也曾在伯克利分校和哈佛大学任职，但现在就职于斯坦福大学医学院）创造了“fire Together，wire Together”这个术语。确实，事情就是这样。
When children play, when adolescents play, and when young adults play, whether or not it's social play or play with an object, whether or not it's a sport or play of any kind, imaginary play, imaginary friend play, there is a strengthening of certain neural connections and a pruning away of up to 40%, perhaps even more, of connections that are not necessary for certain types of behaviors, emotions, and thoughts.
当儿童玩耍时，当青少年玩耍时，当年轻人玩耍时，无论是社交游戏还是玩物体，无论是运动还是任何类型的游戏，想象中的游戏，想象中的朋友游戏，某些神经连接都会得到加强，并且会修剪掉高达 40% 甚至更多的对于某些类型的行为、情感和思想来说不必要的连接。
What this means is that it is through the process of play that we become who we are as adults.
这意味着，正是通过玩耍的过程，我们才成为成年人。
And as I mentioned earlier, it is through the process of play that we that are able to adjust who we are as adults.
正如我之前提到的，通过玩耍的过程，我们能够调整我们作为成年人的身份。
Andrew Huberman:
安德鲁·休伯曼：
Now, there are bounds on this process.
现在，这个过程是有限制的。
As far as I know, there's never been a reported case of an individual who had a hyperplastic, or I should say a brain that was as plastic in adulthood as it was in childhood.
据我所知，从未有过关于患有增生性大脑的报道，或者我应该说，成年后的大脑与童年时的可塑性一样。
But what this tells us is that what we do in the process of play as children is really how we set up the rules for how we behave as adults in almost all domains, which is really incredible.
但这告诉我们的是，我们在孩童时期玩耍的过程中所做的事情实际上就是我们在几乎所有领域为我们成年人的行为方式制定规则的方式，这确实令人难以置信。
And of course, the reassuring thing is that playing as an adult will allow you to expand on those neural circuits.
当然，令人放心的是，作为成年人玩游戏可以让你扩展这些神经回路。
You can literally grow new connections.
您确实可以建立新的联系。
Andrew Huberman:
安德鲁·休伯曼：
Some of you may be saying, "Does it create new neurons?" For better or for worse, it does not seem that many new neurons are added to your brain in adulthood.
你们中的一些人可能会说，“它会创造新的神经元吗？”无论好坏，成年后的大脑中似乎并没有添加许多新的神经元。
There are some papers that report a few neurons in certain brain areas, isolated brain areas, but by and large, most of the rewiring of neural connections is the removal of certain connections in this process we're calling pruning, and the strengthening of the remaining connections that make those Google Maps roads, in the analogy I laid out before, thicker and more robust.
有一些论文报告了某些大脑区域中的一些神经元，孤立的大脑区域，但总的来说，大多数神经连接的重新布线是在这个我们称之为修剪的过程中删除某些连接，并加强剩余的连接，使那些谷歌地图道路（在我之前提出的类比中）更粗、更坚固。
Think about it as taking little trails and turning them into roads, then paving those roads, then turning those roads into highways, then putting up more lanes on those highways and eliminating all the small, little backcountry roads that one could take.
可以将其想象为开辟小路并将其变成道路，然后铺设这些道路，然后将这些道路变成高速公路，然后在这些高速公路上设置更多车道，并消除人们可以走的所有小型偏远道路。
And again, this is an analogy for what is happening at the level of neural circuitry.
再说一次，这是对神经回路层面发生的事情的类比。
Andrew Huberman:
安德鲁·休伯曼：
Now, one of the key findings that has emerged from the literature is that children that have been subjected to trauma, or immense amounts of stress of any kind, have a harder time both engaging in play, but also a harder time accessing neuroplasticity later in life.
现在，文献中出现的一项重要发现是，遭受过创伤或任何形式的巨大压力的儿童在玩耍时会遇到困难，而且在以后的生活中也更难获得神经可塑性。
Now, the good news is this is not a permanent effect, and we'll talk about some of the ways to overcome that in a moment.
现在，好消息是这不是永久性的影响，我们稍后将讨论一些克服该影响的方法。
But this should make sense to you because earlier we talked about how a high level of adrenaline, epinephrine, in the brain body actually inhibits, blocks the circuits in the brain and body that generate play behavior.
但这对你来说应该是有意义的，因为之前我们讨论了大脑中高水平的肾上腺素实际上是如何抑制、阻断大脑和身体中产生游戏行为的回路的。
And when I say that, I mean that in a very concrete way, that epinephrine and adrenaline can actually suppress the sorts of circuitry that can lead to things like soft eyes or tongue out or the head tilt or what we called partial postures, of being able to engage in a rough and tumble play, but not take that to the point of outright aggression and damaging the other person, or them damaging you.
当我这么说时，我的意思是，以一种非常具体的方式，肾上腺素和肾上腺素实际上可以抑制某种电路，这些电路可以导致诸如柔和的眼睛或伸出舌头或头部倾斜或我们所说的部分姿势，能够进行粗暴的游戏，但不会达到彻底攻击和伤害他人的程度，或者他们伤害你。
Andrew Huberman:
安德鲁·休伯曼：
So when I say that trauma and stress can inhibit neuroplasticity by way of inhibiting play, at a deeper, neurobiological level, what I'm really saying is that the high levels of adrenaline that are generated from trauma and stress actually shut down the circuits that allow a child or a young adult to enter the game of play or engage in the game of play in the same way that a child or young adult who didn't have high levels of adrenaline in their system could possibly engage in.
因此，当我说创伤和压力可以通过抑制游戏来抑制神经可塑性时，在更深的神经生物学层面上，我真正想说的是，创伤和压力产生的高水平肾上腺素实际上关闭了允许儿童或年轻人进入游戏的回路，或者以与系统中肾上腺素水平不高的儿童或年轻人可能参与游戏的方式相同的方式进行游戏。
Andrew Huberman:
安德鲁·休伯曼：
Now, the good news is that many of the existing trauma therapies that are out there now, including things like EMDR, exposure therapy, cognitive behavioral therapy, and on and on, including some of the therapies that are more neurochemical, things like ketamine, are more engineering-based, things like transcranial magnetic stimulation, for instance, many of those are paired with forms of talk therapy that are really about the same thing that play is about, which is exploring different contingencies.
现在，好消息是，许多现有的创伤疗法，包括EMDR、暴露疗法、认知行为疗法等等，包括一些更神经化学的疗法，比如氯胺酮，更多的是基于工程的，比如经颅磁刺激，其中许多疗法都与谈话疗法相结合，这些疗法实际上与游戏的目的相同，即探索不同的意外情况。
It's about exploring different types of emotional experiences as they relate to the same sort of scenario that created the trauma.
这是关于探索不同类型的情感体验，因为它们与造成创伤的同类场景相关。
And we did an entire episode on fear and trauma, and I recommend you check out that episode.
我们做了一整集关于恐惧和创伤的内容，我建议你看看那一集。
It's easy to find, again, at hubermanlab.com.
在 hubermanlab.com 上也很容易找到。
It's on YouTube, Apple, Spotify, et cetera, et cetera, very easy to find.
它在 YouTube、Apple、Spotify 等上很容易找到。
And there, I talk all about trauma treatments and the various kinds of trauma treatments that are out there, their efficacy in different scenarios and traumas, and so on.
在那里，我谈论了所有关于创伤治疗和现有的各种创伤治疗，它们在不同情况和创伤中的功效等等。
Andrew Huberman:
安德鲁·休伯曼：
But the point I'd like to make now is that the reason why children who experience a lot of trauma and stress have limited plasticity later on is because of the neurochemical substrates that are created from trauma and stress, because after all, stress is epinephrine and epinephrine is stress.
但我现在想说的一点是，经历过很多创伤和压力的孩子后来的可塑性有限，是因为创伤和压力产生的神经化学底物，因为毕竟压力是肾上腺素，肾上腺素就是压力。
Those are inseparable, and the way in which it more or less shuts down, or at least inhibits, suppresses those play circuits.
这些是密不可分的，它或多或少地关闭或至少抑制、抑制了这些游戏电路。
And again, the reassuring thing is that by engaging in play as adults, we can reactivate some of those circuits and reopen the plasticity.
再说一次，令人放心的是，通过作为成年人参与游戏，我们可以重新激活其中一些回路并重新恢复可塑性。
In fact, one very prominent trauma treatment now, especially for people that have been subjected to very severe traumas in the ongoing sense, meaning traumas that went on for many, many years, is to get them to engage in play, in things like dance, and basically getting them to engage their bodily movements in ways that they would otherwise not feel comfortable to engage in.
事实上，现在一种非常突出的创伤治疗方法，特别是对于那些持续遭受非常严重创伤的人来说，意味着创伤已经持续了很多很多年，就是让他们参与游戏，比如跳舞，基本上让他们以他们不会感到舒服的方式进行身体运动。
Andrew Huberman:
安德鲁·休伯曼：
And I find this area so interesting because, on the face of it, you could say, "Is that really biomedical treatment?
我发现这个领域非常有趣，因为从表面上看，你可能会说，“这真的是生物医学治疗吗？
You're taking people who are traumatized and having them dance?" I mean, it seems kind of silly, on the one hand, depending on your particular orientation.
你要带受创伤的人让他们跳舞吗？”我的意思是，一方面，这似乎有点愚蠢，具体取决于您的特定方向。
But on the other hand, it's actually quite profound and quite grounded in the mechanisms by which the brain circuits change.
但另一方面，它实际上非常深刻，并且非常植根于大脑回路变化的机制。
So again, back to this original principle, which is that play isn't just one portal to plasticity, play is the fundamental portal to plasticity.
再次回到这个最初的原则，即游戏不仅仅是可塑性的一个入口，游戏是可塑性的基本入口。
And that play and dance and exploration of novel movements, exploration of novel athletic movements, are the route by which we access new ways of thinking, new contingencies.
玩耍、舞蹈、对新颖动作的探索、对新颖体育动作的探索，是我们获得新思维方式、新偶发事件的途径。
And I find it wonderful that the trauma release and the psychiatric and psychology community are exploring-
我发现创伤释放以及精神病学和心理学界正在探索的事情很棒-
Andrew Huberman:
安德鲁·休伯曼：
...
...
psychiatric and psychology community are exploring things like play and dance and other forms of reopening these circuits because, indeed, we would all love for there to be a magic pill by which trauma could be erased and new memories could be laid down or a device that could do that, but frankly, if you ask me or a number of my colleagues whether or not that's likely to happen anytime soon in an effective way, I think the short answer is going to be no.
精神病学和心理学界正在探索游戏、舞蹈和其他形式的重新开放这些回路，因为事实上，我们都希望有一种神奇的药丸可以消除创伤，可以留下新的记忆，或者有一种设备可以做到这一点，但坦率地说，如果你问我或我的一些同事，这是否可能很快以有效的方式发生，我认为简短的答案是否定的。
Andrew Huberman:
安德鲁·休伯曼：
That there are going to be chemicals and things that can augment and support that process, but that there's not going to be just a magic pill that will suddenly reverse trauma altogether.
将会有化学物质和其他东西可以增强和支持这一过程，但不会只是一种神奇的药丸可以突然完全扭转创伤。
That it's always going to be a case whereby shifts in neurochemical states are going to have to be combined with new ways of thinking and new behaviors, and I find it wonderful and reassuring that people are looking at play and play behavior as a, not just one tiny shard of possibility there, but that it might actually be the main driver and a highly productive lever by which to rewire the traumatized brain.
神经化学状态的变化总是必须与新的思维方式和新的行为相结合，我发现人们将游戏和游戏行为视为一种可能性，而不仅仅是其中的一小部分，而且它实际上可能是重新连接受创伤的大脑的主要驱动力和高效杠杆，这真是太棒了，也令人放心。
Andrew Huberman:
安德鲁·休伯曼：
If you're like me, you might be thinking, "Okay, I'm willing to be more playful.
如果你像我一样，你可能会想，“好吧，我愿意变得更有趣。
I'm willing to explore play as a portal to plasticity, and that all makes good sense, but what should I play?
我愿意探索游戏作为可塑性的门户，这一切都很有意义，但我应该玩什么？
What should I do?" We've already established that you want to keep your adrenaline low.
我该怎么办？”我们已经确定您希望保持较低的肾上腺素水平。
You have to keep the stakes slow enough that you're not going to get totally consumed by the outcome.
你必须保持足够缓慢的赌注，这样你才不会完全被结果所吞噬。
Now, for some people who are highly competitive, that's going to be challenging, and yet, I don't want to make it seem as if you can't be competitive during play.
现在，对于一些竞争性很强的人来说，这将具有挑战性，但是，我不想让人觉得你在玩游戏时不能具有竞争性。
Andrew Huberman:
安德鲁·休伯曼：
There are many forms of competitive play that, because you are a competitive person, allow you to derive great joy from that competitive play.
竞技游戏有很多种形式，因为你是一个好胜的人，所以你可以从竞技游戏中获得巨大的快乐。
I have a friend who's particularly good at horseshoes.
我有一个朋友，他特别擅长打马蹄铁。
I'm not particularly good at horseshoes, but whenever we play horseshoes, I can tell he's out there to crush me on horseshoes, and it's just one of these things where I can tell he derives great pleasure from crushing me at a game of horseshoes.
我不是特别擅长马蹄铁，但每当我们玩马蹄铁时，我都可以看出他是想用马蹄铁碾压我，而这只是其中之一，我可以看出他从马蹄铁游戏中碾压我中获得了极大的乐趣。
Andrew Huberman:
安德鲁·休伯曼：
I can't say, because I haven't actually done the microdialysis, which is a way of extracting chemistry from the brain in real time, nor have I recorded from his brain, or imaged it in a scanner, whether or not he has high levels of epinephrine or low levels of epinephrine during those games of horseshoes, I suspect that it is low levels of epinephrine and high levels of dopamine, especially when he wins, and yes, he wins every time, but the point is that you can be competitive during play provided that you're enjoying yourself.
我不能说，因为我实际上没有做过微透析，这是一种从大脑中实时提取化学物质的方法，我也没有从他的大脑中记录下来，或者用扫描仪对其进行成像，无论他在那些马蹄铁游戏中肾上腺素水平高还是低水平，我怀疑是低水平的肾上腺素和高水平的多巴胺，特别是当他获胜的时候，是的，他每次都赢，但重点是你只要您玩得开心，就可以在游戏过程中具有竞争力。
Okay, you can be competitive provided that you're enjoying yourself.
好吧，只要你玩得开心，你就可以有竞争力。
Andrew Huberman:
安德鲁·休伯曼：
There are particular forms of play that lend themselves best to neuroplasticity, and those particular forms of play, again, are not designed to necessarily just engage the plasticity that allows you to perform that behavior, but rather to expand the number of possibilities for your brain to change in general throughout life.
有一些特定的游戏形式最适合神经可塑性，而这些特定的游戏形式并不是为了让你能够执行这种行为而设计的，而是为了扩大你的大脑在一生中总体上发生变化的可能性。
The two major forms of those for which there's good peer-reviewed research is to engage in novel forms of movement, including different speeds of movement.
经过同行评审的研究的两种主要形式是参与新颖的运动形式，包括不同的运动速度。
Andrew Huberman:
安德鲁·休伯曼：
Let's say, for instance, you're somebody who runs.
比方说，你是一个跑步的人。
I happen to like running.
我恰好喜欢跑步。
I try and run three times a week, and generally when I run, I run forward.
我尝试每周跑3次，一般跑步时我都会向前跑。
I don't run backward, although recently because I've become very excited about the work of so-called Knees Over Toes Guy, his name is Ben Parker, but he goes by kneesovertoesguy on Instagram.
我不会倒退，尽管最近因为我对所谓“Knees Over Toes Guy”的作品感到非常兴奋，他的名字叫 Ben Parker，但他在 Instagram 上被称为“kneesovertoesguy”。
I've never met him, but we've exchanged a few messages back and forth, and some of his practices involve walking backwards or doing sled pulls backwards.
我从未见过他，但我们来回交换了一些信息，他的一些练习包括向后行走或向后拉雪橇。
Andrew Huberman:
安德鲁·休伯曼：
I found these to be very beneficial for my back and for my anterior tibialis and some things that have really helped with my posture, and so forth, but in general, when I run, I run forward.
我发现这些对我的背部和胫骨前肌非常有益，还有一些对我的姿势确实有帮助的东西等等，但总的来说，当我跑步时，我会向前跑。
I don't tend to run backward that much, and I might do that for a few minutes at the end, but not so much throughout the entire run.
我不倾向于向后跑那么多，我可能会在最后几分钟这样做，但在整个跑步过程中不会那么多。
Running doesn't lend itself to a lot of novel forms of movement, lateral movements, so for you nerds out there, movement in the sagittal plane or angled movements, but it does appear that things like dance or sports, where you end up generating a lot of dynamic movements, where there's jumping, where there's movement at different angles, where there's ducking, where there's leaping, that basically involve a lot of dynamic movement and aren't just strictly linear, those seem to open the portals for plasticity, and that's because they mimic a lot of the brain circuitry that is associated with play.
跑步并不适合很多新颖的运动形式，横向运动，所以对于你们这些书呆子来说，矢状面的运动或有角度的运动，但看起来像舞蹈或运动这样的东西，你最终会产生很多动态运动，有跳跃，有不同角度的运动，有闪避，有跳跃，基本上涉及很多动态运动，而不仅仅是严格的线性运动，这些似乎为跑步打开了大门。可塑性，这是因为它们模仿了许多与游戏相关的大脑回路。
Andrew Huberman:
安德鲁·休伯曼：
The reason for that is the way in which those dynamic movements and movements of different speeds engage the vestibular system, the balance system.
其原因在于这些动态运动和不同速度的运动与前庭系统（平衡系统）的接触方式。
The vestibular system is in the inner ear, relates to the cerebellum, which translates to mini brain; you got a little mini brain in the back of your brain.
前庭系统位于内耳，与小脑相关，小脑就是迷你大脑；你的大脑后面有一个迷你小大脑。
It brings together visual information in a very direct way.
它以非常直接的方式汇集视觉信息。
I talked a lot about this in the episode on how to learn faster.
我在关于如何更快地学习的剧集中对此进行了很多讨论。
Andrew Huberman:
安德鲁·休伯曼：
If you want to go in depth on how vestibular and different types of motor movements can open plasticity, I talk a little bit more, I should say a lot more there, but suffice to say that engaging in play that has a lot of dynamic movement or movements of different speeds, things like dance, things like sports, like soccer, where you're moving in different dimensions, that tends to be very conducive to what we would call play-related circuitry, provided you don't take it too seriously, you don't get those high levels of epinephrine.
如果你想深入了解前庭和不同类型的运动如何打开可塑性，我会多说一点，我应该在那里说更多，但我只想说，参与有很多动态运动或不同速度的运动的游戏，比如舞蹈，体育运动，比如足球，你在不同的维度上移动，这往往非常有利于我们所说的与游戏相关的电路，只要你不太认真地对待它，你就不会得到那些高水平的肾上腺素。
Andrew Huberman:
安德鲁·休伯曼：
Now, for those of you that are also interested in nonphysical or nonathletic forms of play that can really expand plasticity, there's some very interesting research about the game of chess.
现在，对于那些也对能够真正扩展可塑性的非身体或非运动形式的游戏感兴趣的人来说，有一些关于国际象棋游戏的非常有趣的研究。
I don't play the game of chess.
我不玩国际象棋。
I've played a few times.
我玩过几次了
I confess I don't know how to move all the pieces, so I'm not going to try and describe that here, but I've always wanted to learn chess, and I think after reading some of the peer-reviewed research about chess and play and neuroplasticity, now I understand why.
我承认我不知道如何移动所有棋子，所以我不会在这里尝试描述这一点，但我一直想学习国际象棋，我想在阅读了一些关于国际象棋、游戏和神经可塑性的同行评审研究后，现在我明白了原因。
Andrew Huberman:
安德鲁·休伯曼：
There's a really nice paper that was published in the International Journal of Research in Education and Science in 2017, and the title of this paper is "Is chess just a game, or is it a mirror that reflects a child's inner world?" That's a very intense title for a biologist like me, but this paper is so interesting because what it really points to is the fact that in a single game, chess, you have, at least as I understand, two players, and those two players are moving pieces on the chess board for which each piece can do different things, can move in different ways under different scenarios, but there are different rules for different pieces, and so each player actually has to assume multiple identities during the same game, and each of those identities has different rules and ways of interacting.
2017年《国际教育与科学研究杂志》上发表了一篇非常好的论文，这篇论文的标题是“国际象棋只是一种游戏，还是反映孩子内心世界的一面镜子？”对于像我这样的生物学家来说，这是一个非常激烈的标题，但这篇论文非常有趣，因为它真正指出的事实是，在一场国际象棋游戏中，至少据我所知，有两个棋手，这两个棋手在棋盘上移动棋子，每个棋子可以做不同的事情，在不同的情况下可以以不同的方式移动，但不同的棋子有不同的规则，因此每个棋手实际上必须在同一游戏中假设多个身份，并且每个身份都有不同的身份。互动的规则和方式。
Andrew Huberman:
安德鲁·休伯曼：
In a way, we can think of chess as one game, but actually chess is a substrate for exploring multiple roles for different characters.
在某种程度上，我们可以将国际象棋视为一款游戏，但实际上国际象棋是探索不同角色的多种角色的基础。
This is quite a bit different than, for instance, video games where somebody has their favorite video game player, or they have an avatar and they're always in the same role.
这与电子游戏有很大不同，在电子游戏中，某人有他们最喜欢的视频游戏玩家，或者他们有一个化身，并且他们总是扮演相同的角色。
It's also quite a bit different for when you engage in any kind of play where you are yourself, you're just being you in that game, and so now I'm highly incentivized to explore chess.
这也有很大的不同，因为当你参与任何类型的游戏时，你都是你自己，你只是在游戏中做你自己，所以现在我非常有动力去探索国际象棋。
Andrew Huberman:
安德鲁·休伯曼：
You see quotes out there, for instance, things like "Chess is life," or "Jujitsu is life." I always assumed that that meant that someone's entire life was chess or their entire life was jujitsu, for instance, but in reading over the research about chess, in particular, but also certain forms of martial arts, also certain forms of dance, what one finds is that, indeed, those games are life in the sense that they involve adopting multiple roles and exploring contingencies in a number of different ways.
例如，您会看到诸如“国际象棋就是生活”或“柔术就是生活”之类的引言。我一直认为这意味着某人的一生都是国际象棋，或者他们的一生都是柔术，但在阅读有关国际象棋的研究，特别是某些形式的武术，还有某些形式的舞蹈时，人们发现，事实上，这些游戏是生活，因为它们涉及采用多种角色并以多种不同的方式探索偶然事件。
Andrew Huberman:
安德鲁·休伯曼：
There are some games that allow you to explore a much vaster landscape of movements or of mental roles or of ways of engaging in strategic movement, as is the case with chess, and so when you hear that "Activity blank is life," it often reflects the passion for that activity, but I think looked at differently, it also reflects the fact that that activity is a portal through which you can explore life through many, many different, different lenses, and I think that that's especially powerful in terms of thinking about how play can be leveraged for plasticity.
有些游戏可以让你探索更广阔的动作、心理角色或参与战略运动的方式，就像国际象棋一样，所以当你听到“活动空白就是生活”时，它通常反映了对该活动的热情，但我认为以不同的方式来看，它也反映了这样一个事实，即该活动是一个门户，通过它你可以通过许多不同的镜头探索生活，我认为这在思考如何利用游戏来促进生活方面特别强大。可塑性。
Andrew Huberman:
安德鲁·休伯曼：
For those of you that are interested in leveraging play for neuroplasticity and expanding your mind, if you will, I highly recommend picking an activity that will allow you to adopt different roles within that activity, where it's not rigidly linear.
对于那些对利用游戏来实现神经可塑性和拓展思维感兴趣的人来说，如果愿意的话，我强烈建议您选择一项活动，让您能够在该活动中扮演不同的角色，而不是严格线性的。
This is actually a way in which I start to depart from this modern and important, but somewhat narrow, idea that exercise is the only route to plasticity.
这实际上是我开始背离这种现代而重要但有些狭隘的观念的一种方式，即锻炼是通向可塑性的唯一途径。
Yes, it's true.
是的，这是真的。
I have Nobel Prize-winning colleagues that swim for two miles a day and have done that for a long time, and they will tell you, "I always think more clearly after my swimming," and I certainly, in my experience, after a good run or a good workout, my mind seems to work best, unless of course that workout was very, very intense.
我有一些获得诺贝尔奖的同事，他们每天游泳两英里，而且已经这样做了很长时间，他们会告诉你，“游泳后我总是思考得更清楚。”当然，根据我的经验，在一次良好的跑步或一次良好的锻炼之后，我的大脑似乎运转得最好，当然，除非锻炼非常非常激烈。
Andrew Huberman:
安德鲁·休伯曼：
I've talked about this before.
我以前谈过这个。
If you work out very, very hard in, whether or not it's aerobic or resistance training or sport of any kind, your brain won't function as well afterwards, mostly because of the diversion of oxygen to tissues away from your brain, you actually are getting less oxygen to your brain, but in general, most of us feel that if we exercise regularly, our brain functions better.
如果你锻炼得非常非常努力，无论是有氧训练、阻力训练还是任何类型的运动，之后你的大脑都不会正常运作，这主要是因为氧气转移到远离大脑的组织，实际上你大脑获得的氧气较少，但总的来说，我们大多数人都觉得，如果我们经常锻炼，我们的大脑功能会更好。
But there are activities that extend beyond linear exercise, beyond just generating the same sets of movements over and over again, whether or not it's exercise or not, and that's really what play is.
但有些活动超越了线性锻炼，不仅仅是一遍又一遍地产生相同的动作，无论是否是锻炼，这就是游戏的真正含义。
Andrew Huberman:
安德鲁·休伯曼：
Play is about dynamically exploring different kinds of movements, dynamically exploring different kinds of thoughts, dynamically exploring different kinds of roles that one could adopt, and that is the way that the brain learns new things, so I encourage you to explore chess.
游戏是动态地探索不同类型的动作，动态地探索不同类型的思想，动态地探索一个人可以采取的不同类型的角色，这就是大脑学习新事物的方式，所以我鼓励你探索国际象棋。
I intend to learn chess this year.
我今年打算学棋。
I'm very excited to do that.
我很高兴能这么做。
Now, if you already play chess and you are an expert chess player, you actually will derive less benefit in terms of this play-induced neuroplasticity then you would, for instance, if you went out and, I don't know, played a game of soccer or did something that was very novel for your nervous system, because in that novelty and in that exploration of new behaviors and new ways of thinking, you are opening the portal to plasticity.
现在，如果你已经下棋并且你是一名专家棋手，那么你实际上在这种游戏引起的神经可塑性方面获得的好处要少，例如，如果你出去踢一场足球，或者做了一些对你的神经系统来说非常新奇的事情，我不知道，因为在这种新奇感以及对新行为和新思维方式的探索中，你正在打开可塑性的大门。
Andrew Huberman:
安德鲁·休伯曼：
Whereas in doing what you already know how to do and trying just to perform better and better at it, you will get better at chess, but again, that's just chess.
然而，在做你已经知道如何做的事情并尝试做得越来越好时，你会在国际象棋方面变得更好，但同样，这只是国际象棋。
You are not expanding the realms in which you can become more plastic, that you are able to learn new things in relationship, in life, in finance and friendship, et cetera.
你并没有扩大你可以变得更具可塑性的领域，你没有能够在人际关系、生活、财务和友谊等方面学习新事物。
In researching this episode, one of the most interesting areas I discovered was this notion of personal play identity.
在研究这一集时，我发现的最有趣的领域之一就是个人游戏身份的概念。
Andrew Huberman:
安德鲁·休伯曼：
Personal play identity is a term that, at least to my knowledge, was coined by a Turkish researcher by the name, and forgive me, I'm going to mispronounce this, is Gökhan Güneş, G-Ö-K-H-A-N, last name G-Ü-N-E-Ş.
至少据我所知，个人游戏身份这个术语是由一位土耳其研究人员创造的，请原谅我，我会读错这个名字，它是 Gökhan Güneş，G-Ö-K-H-A-N，姓氏 G-Ü-N-E-Ş。
And forgive me Gökhan, and if we have any Turkish-speaking members of the audience, please put the correction in the comment section on YouTube, make it phonetic so I can understand what it is.
请原谅我，Gökhan，如果我们有讲土耳其语的观众，请在 YouTube 的评论部分中进行更正，将其拼音化，以便我能够理解它是什么。
Please, I'd love to correct it, and apologies, or who knows, if I got it right then it was pure luck.
拜托，我很乐意纠正它，抱歉，或者谁知道，如果我做对了那就纯粹是运气了。
Gökhan Güneş has coined this term "personal play identity" and the key role that personal play identity establishes in who we see ourselves as being, and not just in the context of play.
Gökhan Güneş 创造了“个人游戏身份”这个术语，以及个人游戏身份在我们如何看待自己的过程中发挥的关键作用，而不仅仅是在游戏的背景下。
Andrew Huberman:
安德鲁·休伯曼：
Personal play identity has four well-defined dimensions, and I should say that if you're interested in learning more about this, the paper that I found particularly informative is published in Current Psychology, and the title is "Personal play identity and the fundamental elements in its developmental process," and the author, of course, is Gökhan Güneş, G-Ü-N-E-Ş, last name.
个人游戏认同有四个明确定义的维度，我应该说，如果你有兴趣了解更多这方面的信息，我认为信息特别丰富的论文发表在《当代心理学》上，标题是“个人游戏认同及其发展过程中的基本要素”，作者当然是 Gökhan Güneş，G-Ü-N-E-Ş，姓氏。
This is from 2021, so recent review.
这是 2021 年的，最近的评论。
Andrew Huberman:
安德鲁·休伯曼：
There are four components to personal play identity: how you play, your personality, socio-culture and environment — so that's the third one; that's together, socio-culture environment — and economics and technology.
个人游戏身份有四个组成部分：你的游戏方式、你的个性、社会文化和环境——这是第三个；这是社会文化环境以及经济和技术的结合。
Now, that sounds somewhat complex, and this paper is somewhat complex, but basically what it says is that we bring together certain aspects of ourselves and how we react to different play scenarios when we're younger, and we bring that forward into the world in all context as adults.
现在，这听起来有些复杂，这篇论文也有些复杂，但基本上它所说的是，我们将自己的某些方面以及我们年轻时对不同游戏场景的反应结合在一起，然后我们将其带到成年人的所有环境中。
Andrew Huberman:
安德鲁·休伯曼：
To illustrate this, I'm going to ask you a question.
为了说明这一点，我要问你一个问题。
When you were a child, let's say 10 years old, would you have considered yourself competitive?
当你还是个孩子的时候，比如说10岁的时候，你会认为自己有竞争力吗？
Would you have considered yourself somebody who's cooperative?
你会认为自己是一个合作的人吗？
And realize, of course, that those are not mutually exclusive.
当然，要意识到这些并不是相互排斥的。
You could be competitive and cooperative.
你们既可以竞争又可以合作。
Would you consider yourself somebody that preferred to play alone or preferred to play with one or two close friends?
您认为自己是喜欢独自玩还是喜欢与一两个亲密的朋友一起玩的人？
Or were you somebody that really enjoyed playing in large groups?
或者你是一个真正喜欢在大团体中玩耍的人吗？
Andrew Huberman:
安德鲁·休伯曼：
Here's a key one, were you somebody that enjoyed playing the leader in one moment and was equally okay with being a follower at a later moment?
关键是，你是否喜欢在某一时刻扮演领导者，而在稍后的时刻也可以成为追随者？
Were you okay with having your role switched midway through a game?
您同意在游戏中途转换角色吗？
Would you get upset or be delighted or not care at all about having to switch teams during the middle of a game because your team was winning, to even things out?
您是否会因为自己的球队获胜而在比赛中途更换球队而感到沮丧、高兴或根本不关心，以平衡局势？
You can imagine how that would play out internally.
你可以想象这在内部会如何发挥作用。
You would immediately register that you must be a valuable player because you're being moved off the winning team toward the losing team, but then again, you're now being forced to join the losing team.
你会立即表明你必须是一名有价值的球员，因为你正在从获胜球队转移到失败球队，但话又说回来，你现在被迫加入失败球队。
How did you feel about that?
你对此有何感想？
Andrew Huberman:
安德鲁·休伯曼：
Were you somebody that was comfortable with other people breaking rules or perhaps even yourself breaking rules or bending rules, kind of be able to find term, or were you somebody that really needed to know all the rules and if everyone didn't rigidly adhere to those rules was quite disturbed by that?
你是一个乐于接受其他人违反规则的人，或者甚至是你自己违反规则或扭曲规则的人，能够找到术语，或者你是一个真正需要了解所有规则的人，如果每个人都没有严格遵守这些规则，那么你会对此感到非常不安？
The number of questions goes on and on and on, and I will provide a link to a paper that asks a number of questions that helps you arrive at a score of sorts or an index of what Güneş and others have referred to as personal play identity.
问题的数量不断增加，我将提供一篇论文的链接，该论文提出了许多问题，帮助您得出某种分数或 Güneş 和其他人所说的个人游戏身份的索引。
Andrew Huberman:
安德鲁·休伯曼：
The point is that if we look back to our early adolescence, somewhere between 10 and 14 years old, a peak time for social development, a peak time for play of various kinds, a peak time for motor development, a peak time of psychosocial development, where we learn where we fit into hierarchies as we relate to members of the same sex, of the opposite sex, et cetera we can start to get a portal into how and why we show up to various activities in work and relationship, et cetera as adults.
关键是，如果我们回顾一下青春期早期，即10岁到14岁之间，这是社会发展的高峰期，各种游戏的高峰期，运动发展的高峰期，心理社会发展的高峰期，在这个时期，我们了解在与同性、异性等成员交往时，我们在等级制度中的位置，我们可以开始了解我们作为成年人如何以及为何参加工作和关系等各种活动。
Andrew Huberman:
安德鲁·休伯曼：
In fact, I'll venture to say that if we go into that process for ourselves for five or 10 minutes, you start to see some remarkable parallels between the way you were at that stage and your tendencies and your preferences as adults.
事实上，我敢说，如果我们自己花五到十分钟的时间来进行这个过程，你就会开始发现你在那个阶段的方式与你作为成年人的倾向和偏好之间有一些显着的相似之处。
We tend to look at our early childhood experiences and our families and, to some degree, our friends in terms of how we become who we become.
我们倾向于从我们如何成为自己的角度来审视我们的童年经历和我们的家庭，在某种程度上，我们的朋友。
I've talked about the incredible work of Alan Shore on previous episodes of the podcast.
我在前几集播客中谈到了艾伦·肖尔 (Alan Shore) 的出色工作。
Andrew Huberman:
安德鲁·休伯曼：
Alan Shore is a psychiatrist and has done extensive work on how parent/child interactions, in particular baby and mother, but also baby and father, shape the brain, and the brain and emotional system's ability to go from states of elation and excitement, the so-called dopamine-, epinephrine-type circuitry, to the more warm, soothing types of calm interactions that in broad terms could be described as more serotonin, oxytocin, and things of that sort.
艾伦·肖尔 (Alan Shore) 是一位精神病学家，他对父母/孩子的互动（尤其是婴儿和母亲，还有婴儿和父亲）如何塑造大脑以及大脑和情感系统从兴高采烈和兴奋状态（所谓的多巴胺、肾上腺素型回路）转变为更温暖、舒缓的平静互动（广义上可以描述为更多的血清素、催产素等）的能力进行了大量研究。
Andrew Huberman:
安德鲁·休伯曼：
That work really points to the key roles that the caregiver and the child, you, engaged in in early life, and that is incredible work.
这项工作确实指出了看护者和孩子（即您）在早期生活中所扮演的关键角色，这是一项令人难以置信的工作。
I do hope to host Dr. Shore on the podcast at some point in the not too distant future, but equally important, of course, are the interactions that we export from that early laying down of biological circuitry and psychological circuitry to the way we play by ourselves and the way we play with others, in small numbers or in great numbers, and, of course, it would be the case that how we played as a 10- or 12-year-old would impact how we behave as a 16-year-old and as a 20-year-old and as a 30-year-old, and so on and so on.
我确实希望在不久的将来在播客中主持肖尔博士的节目，但同样重要的是，当然，我们从早期建立的生物电路和心理电路到我们自己玩耍的方式以及我们与少数或大量的他人玩耍的方式之间的互动，当然，我们在 10 岁或 12 岁时的玩耍方式会影响我们作为 16 岁的孩子和作为一个孩子的行为方式。 20岁和30岁，依此类推。
Andrew Huberman:
安德鲁·休伯曼：
One of my favorite things about developmental biology and developmental psychology is that it is grounded in the fact that we don't just have a childhood and an adulthood.
关于发育生物学和发育心理学，我最喜欢的事情之一是它基于这样一个事实：我们不仅仅有童年和成年。
There isn't just our child self and our adult self, and even though there are transitions around the mechanisms that underly neuroplasticity at approximately age 25, it is simply the case that development is our entire lifespan.
不仅仅是我们儿童时期的自我和成人时期的自我，尽管在 25 岁左右神经可塑性的机制发生了转变，但发展是我们整个一生的情况。
That our lifespan is one long developmental arc.
我们的一生是一个漫长的发展弧线。
Andrew Huberman:
安德鲁·休伯曼：
How long depends on our genetics, our lifestyle, accidents, injury and disease, of course, but it is one long developmental arc, and so it shouldn't surprise us at all that how we learn to play as a 10-year-old or 12-year-old would impact how we play and interact with people as a teenager and a young adult, and on and on and on, and that play is the place in which we explore, in which we learn.
当然，持续多久取决于我们的遗传、生活方式、事故、伤害和疾病，但这是一个漫长的发展弧线，因此，我们在 10 岁或 12 岁时学习玩耍的方式会影响我们在青少年和年轻人时期玩耍和与人互动的方式，等等，这根本不应该让我们感到惊讶，而玩耍是我们探索、学习的地方。
Play is the substrate by which our nervous system changes us from this hyperconnected batch of neurons, where everything is connected to everything, more or less, to a brain and nervous system whereby certain circuits work with immense proficiency and others are less accessible to us.
游戏是我们的神经系统的基础，通过它，我们的神经系统将我们从这批超连接的神经元（所有事物或多或少地与所有事物相连）转变为大脑和神经系统，其中某些回路非常熟练地工作，而其他回路则难以为我们所用。
Andrew Huberman:
安德鲁·休伯曼：
But again, the wonderful thing about the human nervous system is that because it is plastic for the entire lifespan, and because these two elements of focus and rest can be deployed again and again and again, just because neural circuits didn't form does not mean that they can't form later in life.
但同样，人类神经系统的奇妙之处在于，因为它在整个生命周期中都是可塑的，而且因为专注和休息这两个要素可以一次又一次地部署，仅仅因为神经回路没有形成并不意味着它们在以后的生活中不能形成。
Today we've been focusing on how play itself, the same substrate that we use during development to become who we are is the portal by which we can change who we are for the better.
今天，我们一直关注如何玩耍本身，我们在发展过程中使用的相同基质是我们可以改变自己以变得更好的门户。
I hope I've convinced you that play is an extremely important, fundamental, homeostatically regulated aspect of our nervous system, which is just a mouthful of nerd-speak to say play can change your brain for the better, and that is true for every stage of life.
我希望我已经让你相信，游戏是我们神经系统中极其重要、基本、稳态调节的一个方面，说游戏可以让你的大脑变得更好，这只是一句书呆子的话，对于人生的每个阶段都是如此。
Andrew Huberman:
安德鲁·休伯曼：
The recommendation that I make, and certainly the one that I'm going to direct at myself as well, is to try and engage in at least one hour of pure play per week.
我提出的建议，当然也是我要向自己提出的建议，是尝试每周至少进行一小时的纯粹游戏。
Now, I came to that recommendation because of the literature that says, well, you need to engage in something pretty repetitively.
现在，我提出这个建议是因为有文献说，嗯，你需要重复地从事一些事情。
It should be novel, so this wouldn't be something that you are exceptionally good at already.
它应该是新颖的，所以这不会是你已经特别擅长的事情。
If you insist on doing something that you're already exceptionally good at, then you want to really do some freeform, low-stakes tinkering, so make it safe, but make it freeform, so really explore things with that, some people call this beginner's mind, although I find that a little abstract.
如果你坚持做一些你已经非常擅长的事情，那么你想要真正做一些自由形式、低风险的修补，所以要保证安全，但要让它自由，所以真正用它来探索事物，有些人称之为初学者的心态，尽管我觉得这有点抽象。
Andrew Huberman:
安德鲁·休伯曼：
I like the notion of beginner's mind, but sort of like how do you know if you're in beginner's mind?
我喜欢初学者思维的概念，但有点像你如何知道自己是否处于初学者思维？
I think beginner's mind is the expectation that you're not going to do it well yet, but play extends beyond beginner's mind.
我认为初学者的心态是指你还不会做好这件事的期望，但玩耍超出了初学者的心态。
Play is really about not even worrying if you're going to get good at it or really proficient at it.
玩耍实际上就是不用担心你是否会擅长或真正精通它。
It's really about exploring contingencies with truly low stakes.
这实际上是在探索真正低风险的突发事件。
That's what will allow you to access these neurochemical combinations of elevated endogenous opioids, low epinephrine, et cetera that will open up neuroplasticity.
这将让你获得这些由升高的内源性阿片类药物、低肾上腺素等组成的神经化学组合，从而开启神经可塑性。
Andrew Huberman:
安德鲁·休伯曼：
For those of you that need a little more guidance on how to play, there's a book out there, I actually learned about this from Tim Ferris's blog, it's called "Play It Away: A Workaholic's Cure for Anxiety," so that's more focused on anxiety.
对于那些需要更多关于如何玩游戏的指导的人，有一本书，我实际上是从蒂姆·费里斯的博客中了解到这一点的，书名是“Play It Away：工作狂治疗焦虑的方法”，所以它更关注焦虑。
The author is Charlie Hoehn, the last name, H-O-E-H-N.
作者是 Charlie Hoehn，姓氏 H-O-E-H-N。
We'll provide a link for it in the show notes in caption, "Play it Away, A Workaholic's Cure for Anxiety," but books and other resources aside, I think one hour of play per week is a reasonable amount of time to engage in dedicated play behavior for the purpose of opening up these neural circuits for plasticity.
我们将在节目说明中提供一个链接，标题为“玩吧，工作狂治疗焦虑的方法”，但除了书籍和其他资源之外，我认为每周玩一小时是进行专门游戏行为的合理时间，目的是打开这些神经回路的可塑性。
Andrew Huberman:
安德鲁·休伯曼：
The key feature, of course, is to not have immense proficiency in that given activity, or at least not the way you perform it, and if you do gain proficiency in that activity, well, then it becomes something else.
当然，关键特征是不要对某项特定活动非常熟练，或者至少在执行该活动的方式上不熟练，如果您确实熟练掌握了该活动，那么它就会变成其他东西。
It's no longer about play, it's about performance, so in that case, you would then want to adopt a new play behavior.
它不再与游戏有关，而是与性能有关，因此在这种情况下，您可能会想要采用新的游戏行为。
You'll notice that I largely avoided using the word fun throughout this episode.
你会注意到，在这一集里我基本上避免使用“有趣”这个词。
Fun is a somewhat abstract term, and like many emotions and many verbal descriptions of experience, it falls short in the context of a neurobiological discussion about play.
乐趣是一个有点抽象的术语，就像许多情感和许多对经验的口头描述一样，它在关于游戏的神经生物学讨论的背景下是不够的。
Andrew Huberman:
安德鲁·休伯曼：
If you have fun, terrific.
如果你玩得开心，那就太好了。
Some people might find, however, that engaging in play is uncomfortable.
然而，有些人可能会发现玩游戏很不舒服。
There your goal then should be to lower your level of discomfort by focusing less on the outcomes and just simply engaging in the behavior ,because, well, I'm telling you that it's good for you, but hopefully you will tell yourself that it's good for you and that you will experience that it's good for you.
那么你的目标应该是通过减少对结果的关注而只是简单地参与这种行为来降低你的不适程度，因为，好吧，我告诉你这对你有好处，但希望你会告诉自己这对你有好处，并且你会体验到这对你有好处。
The literature certainly points to that, and the literature certainly points to the fact that play is the way that we are built.
文献肯定指出了这一点，文献也明确指出了这样一个事实：玩耍是我们的构建方式。
We are built to play.
我们生来就是为了玩耍。
Andrew Huberman:
安德鲁·休伯曼：
We have brain circuits from back to front and within our body that are there for play, and they don't disappear.
我们体内有从后到前的大脑回路可供玩耍，而且它们不会消失。
They do not get pruned away as we go from development to adulthood.
当我们从发育到成年时，它们不会被修剪掉。
If ever you needed a neurobiological explanation for why play is important throughout the lifespan, it's that.
如果您需要神经生物学解释为什么游戏在一生中很重要，那就是。
It's that biology does not waste resources.
生物学不会浪费资源。
It's extremely efficient, and were the circuits for play not to be important in adulthood, they would've been pruned away, but I guarantee you, they are there in your brain and nervous system now, they will be there tomorrow, and they will be there going forward, so my suggestion is that you use them, one hour per week.
它非常有效，如果玩耍的回路在成年后不重要，它们就会被修剪掉，但我向你保证，它们现在就存在于你的大脑和神经系统中，它们明天就会在那里，而且将来也会在那里，所以我的建议是你每周使用它们一小时。
Andrew Huberman:
安德鲁·休伯曼：
If you're learning from and/or enjoying this podcast, please subscribe to our YouTube channel.
如果您正在学习和/或喜欢此播客，请订阅我们的 YouTube 频道。
That's a terrific zero-cost way to support us.
这是支持我们的绝佳零成本方式。
In addition, please subscribe to the podcast on Spotify and/or Apple, and on Apple, you have the opportunity to leave us up to a five-star review.
此外，请订阅 Spotify 和/或 Apple 上的播客，在 Apple 上，您有机会给我们留下五星级的评论。
Please leave us comments and suggestions and feedback, including suggestions for future podcast guests in the comments section on YouTube.
请在 YouTube 的评论部分给我们留下评论、建议和反馈，包括对未来播客嘉宾的建议。
We do read all those comments.
我们确实阅读了所有这些评论。
Andrew Huberman:
安德鲁·休伯曼：
Please also check out the sponsors mentioned at the beginning of the episode.
另请查看本集开头提到的赞助商。
That's the best way to support this podcast.
这是支持这个播客的最佳方式。
If you're not already following us on Twitter and Instagram, we are Huberman Lab on Twitter and also Huberman Lab on Instagram.
如果您还没有在 Twitter 和 Instagram 上关注我们，我们在 Twitter 上是 Huberman Lab，在 Instagram 上也是 Huberman Lab。
On Instagram, I do short posts that are related to topics covered on the podcast, but also some additional topics, so these would include science-based tools for things like focus, for sleep, for learning, and many other topics as well.
在 Instagram 上，我会发布与播客中涵盖的主题相关的简短帖子，但也会发布一些其他主题，因此这些内容将包括基于科学的工具，例如专注、睡眠、学习以及许多其他主题。
Thank you once again for joining me for this discussion about the incredible biology and psychology and power of this thing that we call play, and last but certainly not least, thank you for your interest in science.
再次感谢您与我一起讨论令人难以置信的生物学和心理学以及我们称之为游戏的事物的力量，最后但同样重要的是，感谢您对科学的兴趣。