Skill Acquisition: Mental & Physical
On the Huberman Lab Podcast this month, the focus is on physical performance and how to quickly learn new skills. Today's episode will focus specifically on Motor skills, with the understanding that the principles discussed can also be applied to other types of skills. The science of Skill learning will be explored, with an emphasis on how to best embed new learning for quick recall and performance. Mental visualization will also be addressed, with an explanation of how and when this practice can be most beneficial.
Clarification About Cold, Heat & Caffeine
The last episode talked about how cooling the palms can help athletes or just recreational exercisers to do more work. However, on the episode before that, it was said that heating up the body is good for release of growth hormone. It is important to clarify that both things are true and that they are two separate protocols. Heating up the body with exercise and focusing on heat increases or using sauna for heat increases is geared toward growth hormone release, which is a separate matter. If you're interested in doing more work, being able to do more sets and reps per unit time and feel better doing it or to run further or to cycle further, then cooling the palms periodically is going to be the way to go. If you're interested in getting growth hormone release, well then hot sauna is the way to go.
Tool: How To Quickly Eliminate the Side-Stitch ‘Cramp’ & Boost HRV Entrainment
The side stitch, or side cramp, is a pain experienced during exercise that is caused by the way we breathe. When we breathe shallowly, the phrenic nerve, which controls our breathing, can become irritated and cause referenced pain in other parts of the body. The side stitch is not a cramp, and the way to relieve it is to breathe deeply. The double inhale, long exhale pattern is a way to breathe deeply and relieve the side stitch.
Physical Skills: Open-Loop Versus Closed-Loop
There are two types of skills- open loop and closed loop. Open loop skills are those where you perform a motor action and then wait to get immediate feedback as to whether or not it was done correctly. An example of an open loop skill would be throwing darts at a dartboard. Closed loop skills are those that are more continuous, where you can get feedback on a moment-to-moment basis. An example of a closed loop skill would be running, where you can adjust your behavior as you go. It's important to know before you try and learn a skill whether or not it's open loop or closed loop.
Three Key Components To Any Skill
There are three components to any skill that involves motor movement: sensory perception, actual movements, and proprioception. Sensory perception is what you see, hear, and pay attention to while you are doing the skill. Actual movements are the movements of your limbs and body. Proprioception is knowing where your limbs are in relation to your body. When you are learning a skill, you are typically focusing more on proprioception than you do ordinarily.
Sources of Control for Movement: 1) CPGs Govern Rhythmic Learned Behavior
There are three types of CPGSs: those in the brain, those in the spinal cord, and those in the body. Each type of CPGS has a different function. The brain type controls movement that has already been learned, such as walking, running, and swimming. The spinal cord type controls repetitive movements, such as breathing. The body type controls movements that are not repetitive, such as those in the gastrointestinal tract.
Upper Motor Neurons for Deliberate Movement & Learning
CPGs, or central pattern generators, are responsible for controlling a lot of our behavior - even things that we're really good at. For example, CPGs are responsible for the golf swing. Even though the golf swing isn't a repetitive behavior, somebody who is really good at golf has a lot of control over their CPGs. This is because upper motor neurons are involved in learning new behaviors. So when you're really good at something, it's because your CPGs are controlling a lot of that behavior and your upper motor neurons are really good at learning new behaviors.
Lower Motor Neurons Control Action Execution
CPGs, or Central Pattern Generators, are networks of interconnected neurons that are responsible for the coordinated firing of muscles that produce rhythmic movements, such as walking. Lower motor neurons are the ones in our spinal cord that send little wires out to our muscles which actually cause the firing of those muscle fibers. So the way to think about this is you've got upper motor neurons which talk to CPGs and the lower motor neurons.
What To Focus On While Learning
The first question to ask when learning something new is whether it is open loop or closed loop. Closed loop activities are those in which you receive feedback from your surroundings and can adjust accordingly; golfing is an example. Open loop activities are those in which you do not receive feedback; shooting free throws is an example. The second question to ask is what you should focus your attention on while doing the activity. For example, when dancing tango, you can focus on the movements of your partner, the positions of your feet, or the position and posture of your body. Allocating your attention in this way will help you learn faster.
The Reality of Skill Learning & the 10,000 Hours Myth
The 10,000 hours rule is often brought up when talking about acquiring a new skill. However, this rule is not as accurate as people think. The 10,000 hours rule implies that learning takes time, which is true. However, it overlooks the fact that it is not about the hours spent learning, but the repetitions that are done. In other words, it is not about the amount of time spent learning, but the quality of the repetitions.
Repetitions & The Super Mario Effect: Error Signals vs. Error Signals + Punishment
In the "Super Mario Effect" experiment, two groups of people attempted to learn a computer programming skill by organizing a series of instructions. One group was told that they would lose points every time they made a mistake, while the other group was simply told that their attempt did not work and to please try again. The group that was told they would lose points per mistake tried fewer times and had a lower success rate than the other group. This flies in the face of the popular belief that people work harder to avoid losing something than to gain something. The data from this experiment suggests that in order to learn a skill more quickly, it is better to be willing to make mistakes and try again.
Learning To Win, Every Time
The tube test is an experiment where two rats are put in a tube and the one that gets pushed out is the loser. The experimenters found that if they stimulated a particular area of the brain in the prefrontal cortex, the mouse or rat became a winner every single time. This showed that stimulation of this brain area led to more forward steps, more repetitions, more effort. The super Mario effect, this online experiment and the tube test, which has been done by various labs and repeated again and again, point to a simple but very important rule, which is neither the 10,000 hours rule nor the magic wand Hollywood version of learning. But rather the neuro-biological explanation for learning a skill is you want to perform as many repetitions per unit time, as you possibly can. At least when you're first trying to learn a skill.
Errors Solve the Problem of What Focus On While Trying to Learn Skills
The nervous system is able to change in response to experience, a process known as neuroplasticity. This allows for the brain to improve its performance of a task. Errors are important for this process as they cue the nervous system that something needs to change. The more errors made, the more plastic the brain becomes, leading to a better understanding and performance of the task.
Why Increasing Baseline Levels of Dopamine Prior To Learning Is Bad
Dopamine is a neurotransmitter associated with learning. The signal to noise ratio refers to the relationship between the background level of dopamine and the spikes of dopamine that occur when a motor pattern is performed correctly. If the background level of dopamine is high, the spikes will be smaller and the person will learn less well.
The Framing Effect (& Protocol Defined)
Increasing dopamine levels is not a good idea for motor skill learning because it can hinder the plasticity process. The plasticity process is important for motor skill learning because it helps the brain to learn from mistakes. Designating a particular block of time for repetitions is the best way to approach learning for most sessions.
A Note & Warning To Coaches
In order to learn a skill effectively, coaches should allow for a period of time in each training session for the athlete to focus on their errors. This will cue the attentional systems and allow for plasticity. The athlete should then focus on generating as many repetitions as possible from the new, corrected stance. Science has shown that this is the most effective way to learn a skill and retain the information.
What To Do Immediately After Your Physical Skill Learning Practice
If you want to learn a new skill quickly, it is important to do something very specific after your training session. You need to sit quietly with your eyes closed for 1-10 minutes to allow your brain to replay the motor sequence of the skill. This is important for the consolidation of the skill and will help you learn the skill more quickly.
Leveraging Uncertainty
There are four categories of virtuosity, with the fourth category being where someone invites uncertainty back into their practice. This is because only with uncertainty can you express your full range of abilities. Laird Hamilton is a big wave surfer who is a phenomenal example of this fourth category of virtuosity. He and another surfer, Luca Patua, are able to surf waves that bring an element of uncertainty, and they recognize this as the opportunity to perform better than they would otherwise. When learning any skill, it is important to reduce uncertainty. This can be done by performing a lot of repetitions and using a period immediately after to allow for deeper learning.
What to Pay Attention To While Striving To Improve
When trying to learn a new skill, it is beneficial to focus your attention on one specific thing. It does not matter what you pay attention to, as long as it is related to the motor behavior you are trying to perform. For example, when learning to play the piano, you can focus on the sound of the keys, or you can focus on the motor sequence of your fingers. Both will help you learn the skill faster.
Protocol Synthesis Part One
The brain is plastic, meaning that it can change and adapt. In order to learn a new skill, it is important to make many errors at first in order to let the brain learn. As you become more skilled, you can focus your attention on other aspects of the movement. It is important to have breaks in between learning sessions and to get plenty of sleep in order to embed the plasticity in the motor pattern most deeply.
Super-Slow-Motion Learning Training: Only Useful After Some Proficiency Is Attained
Some people may think that performing movements in slow motion will help them learn the movement better, when in reality, it is only beneficial once a person has already gained some proficiency in the movement. This is because when a movement is performed slowly, two things happen that make it difficult to learn from. One is that the proprioceptive feedback is not accurate, and the other is that it is too accurate. This means that the person never generates errors, and therefore the brain doesn't have the opportunity to learn from them.
How To Move From Intermediate To Advanced Skill Execution faster: Metronomes
Some people are skilled in a certain practice, sport, or instrument. A way to help improve their skills even more is by using a metronome. A metronome is a device that helps keep a steady beat. This can help athletes or musicians increase their repetitions and output. There are different types of metronomes, such as one that goes in a swim cap or one that is a tone that cues the runner when to lift their heel. Metronomes are helpful because they help create an outside pressure that generates more errors. These errors then help improve the skill even more.
Increasing Speed Even If It Means More Errors: Training Central Pattern Generators
The metronome is a powerful tool for helping to improve speed and efficiency while sprinting, swimming, or running. The rate of the metronome is important in order to lengthen stride, take fewer strokes, or glide further. Additionally, the metronome can help to train the central pattern generators to operate at a higher speed. Speed walking, for example, is difficult to do without breaking into a run. This is because different central pattern generators are used at different speeds. By using the metronome, it is possible to bring the activity of the central pattern generators into their upper range and extend their range.
Integrated Learning: Leveraging Your Cerebellum (“Mini-Brain”)
The cerebellum is the mini brain located in the back of the head. This structure is responsible for movement, timing, and proprioception. A lot of learning of motor sequences and skill learning that involves timing occurs in the cerebellum. You can use this knowledge to increase range of motion and flexibility.
Protocol For Increasing Limb Range of Motion, Immediately
Our flexibility is not only determined by the length of our tendons or the elasticity of our muscles, but also by the way our nervous system is innervated. When we move our eyes to the far periphery, it sends a signal to our cerebellum that our field of view is much wider, which in turn increases our range of motion.
Visualization/ Mental Rehearsal: How To Do It Correctly
Mental rehearsal and visualization are powerful tools that can help improve skill acquisition and learning. However, they are not as effective as actual physical training and execution of the skill. Mental rehearsal engages the activity of upper motor neurons, which are responsible for the command of movement. Visualization is a powerful tool that can help improve skill acquisition and learning.
Results From 15 Minutes Per Day, 5 Days Per Week Visualization (vs. Actual Training)
In a study, people were asked to perform a mental rehearsal of a skill they wanted to improve on for 15 minutes a day, 5 days a week. The study found that those who only did the mental rehearsal improved just as much as those who also physically practiced the skill. This suggests that mental rehearsal is a helpful tool for improving skills.
Imagining Something Is Very Different Than Actually Experiencing It
So the point is that visualization training is not as effective as actually engaging in the behavior. The brain needs proprioceptive feedback in order to learn and execute a movement, and this is generated when the body is actually physically engaged in the behavior. Visualization can create some level of improvement, but it is not as effective as actual physical training.
Cadence Training & Learning “Carryover”
The article Herholz and Zatorre published in the Journal Neuron discusses how musical training can improve physical skills. The cadence training mentioned in the article, which can be done with tones or auditory feedback, can help with learning new physical skills. The article is available online for free.
Ingestible Compounds That Support Skill Learning: Motivation, Repetitions, Alpha-GPC
In order to accelerate skill learning, you have to be motivated and focused. This can be done by creating the right conditions for yourself, such as drinking coffee or getting hydrated before a training session. There is no magic pill that will allow you to get more out of less, but there are a few compounds that can improve physical performance and cognitive function. One of these is alpha GPC, which is sold over the counter.
Summary & Sequencing Tools: Reps, Fails, Idle Time, Sleep, Metronome, Visualization
In a previous episode, it was mentioned that spiking epinephrin levels after cognitive learning is beneficial for mental retention. However, for physical learning, it is more beneficial to take caffeine or alpha GPC before the training session, as their effects will extend throughout the duration of the training. It is also important to have some idle time afterwards, where the brain can replay motor sequences in reverse, in order to consolidate the information. Too much caffeine before bedtime will compromise sleep, so it is important to plan accordingly.
Density Training: Comparing Ultradian- & Non-Ultradian Training Sessions
The ultradian cycle is a concept that refers to the natural cycles our bodies go through every 90 minutes. These cycles are optimal for learning and attention, and can be helpful in planning physical activities or skill-based training. However, the ultradian cycle is not necessarily a good constraint for skill learning in most cases, as the amount of time needed to learn a skill can vary depending on the activity.
