Brain-derived neurotrophic factor, or BDNF, is a molecule that supports adapting to changes quickly. Think of it as fertilizer for the brain. It enhances neuroplasticity: the brain’s ability to rewire itself through experience and repetition. This rewiring helps athletes build and reinforce the patterns of connections between brain cells to control their emotion, manage their attention and move with precision.
BDNF levels increase with intense physical activity, mental focus and deliberate practice, especially when combined with recovery strategies such as sleep and deep breathing.
Elevated BDNF levels are linked to better resilience against stress and may support faster motor learning, which is the process of developing or refining movement patterns.
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Importantly, this adaptation isn’t exclusive to elite athletes. Studies on adults of all ages show that regular physical activity – particularly exercises that challenge both body and mind – can raise BDNF levels, improve the brain’s ability to adapt and respond to new challenges, and reduce stress reactivity.
Programs that combine aerobic movement with coordination tasks, such as dancing, complex drills or even fast-paced walking while problem-solving have been shown to preserve skills such as focus, planning, impulse control and emotional regulation over time.
After an intense training session or a match, you will often see athletes hopping on a bike or spending some time in the pool. These low-impact, gentle movements, known as active recovery, help tone down the nervous system gradually.
Outside of active recovery, sleep is where the real reset and repair happen. Sleep aids in learning and strengthens the neural connections challenged during training and competition.
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