#NSDR (Non-Sleep Deep Rest) with Dr. Andrew Huberman
Summary
TLDRThis 10-minute non-sleep deep breast protocol is a relaxation technique that harnesses specific breathing patterns to slow the heart rate and control the nervous system. It guides users through a seated or lying position with closed eyes, focusing on sensations from the feet up to the entire body. By directing an 'attentional spotlight' and controlling perception, the protocol promotes deep relaxation, demonstrating the brain's power to manage actions and perceptions for heightened states of alertness or calm.
Takeaways
- 🧘♂️ Non-sleep deep breast protocol is a relaxation technique that controls the state of the nervous system and mind.
- 🌬 It utilizes specific breathing patterns to induce deep relaxation by slowing the heart rate.
- 👁️ Control over perception is emphasized, shifting the brain from stress or planning to pure sensation and relaxation.
- 💺 The protocol should be performed seated or lying down with eyes closed for optimal results.
- 🌀 Deep inhalation through the nose or mouth and exhalation through pursed lips is a key breathing pattern.
- 🕵️♀️ Visualization is used to focus attention on different parts of the body, starting from the feet and moving upwards.
- 🔦 The 'attentional spotlight' metaphor is used to direct focus and enhance the sensation of relaxation in various body parts.
- 🧘♀️ Deep inhalation and exhalation are used to imagine the body sinking into the surface it's in contact with.
- 🤲 The protocol includes physical movements like toe wiggling, ankle moving, and slight head nodding to regain control.
- 👀 Opening the eyes at the end of the protocol signifies the return to normal sensory perception.
- 🧠 The script highlights the brain's ability to control actions and perceptions for relaxation or heightened alertness.
Q & A
What is the purpose of the non-sleep deep breast protocol?
-The non-sleep deep breast protocol is designed to control the relaxation state of your nervous system and overall state of mind through specific breathing techniques.
How does the protocol affect the heart rate and nervous system?
-The protocol uses deep, extended exhales to slow down the heart rate and relax the nervous system.
What is the role of perception in this relaxation technique?
-Perception plays a key role as it allows you to focus on specific sensations, shifting your brain state from stress or planning to pure sensation and deep relaxation.
What is the recommended position for performing the protocol?
-The protocol should be performed while seated or lying down with eyes closed for optimal relaxation.
What type of breathing pattern is suggested in the protocol?
-The protocol suggests inhaling deeply, ideally through the nose, and exhaling completely through the mouth with pursed lips, as if through a small straw.
How many times should the deep breathing pattern be repeated?
-The deep breathing pattern should be repeated three times as per the instructions in the script.
What is the significance of visualizing a spotlight in the protocol?
-Visualizing a spotlight helps to direct attention to different parts of the body, enhancing the focus on sensations and contributing to relaxation.
What part of the body should you start focusing on with the 'spotlight' visualization?
-You should start focusing on the bottoms of your feet,感知 the sensations there, and then gradually expand the 'spotlight' to include other body parts.
How does the protocol help in controlling the nervous system?
-By directing attention to specific body sensations and controlling breath, the protocol allows you to manage your nervous system's response to stimuli.
What is the final step of the protocol after the deep relaxation?
-The final step is to slowly open your eyes, becoming aware of the sensory information around you, and recognizing the control you have over your perception and actions.
How does the protocol help in achieving a heightened state of alertness or relaxation?
-The protocol uses breathing and focused attention to shift the brain and body into the desired state, whether it's alertness or deep relaxation.
Outlines
🧘 Introduction to Non-Sleep Deep Breathing Protocol
This paragraph introduces a 10-minute deep breathing exercise designed to control the relaxation state of the nervous system and overall mental state. It emphasizes the power of specific breathing patterns to induce deep relaxation by slowing the heart rate. The protocol encourages focusing on sensations rather than thoughts, shifting the brain from a state of stress or planning to pure sensation and relaxation. Instructions are given to find a comfortable seated or lying position, close the eyes, and follow a specific breathing pattern, including inhaling deeply and exhaling through pursed lips to further relax the nervous system. The exercise begins with a visualization of directing a spotlight onto different parts of the body, starting with the feet, to focus attention on physical sensations.
🔍 Expanding Awareness Through Body Sensations
The second paragraph continues the deep breathing protocol by directing the 'spotlight' of awareness to various parts of the body, including the abdomen, chest, neck, arms, and back. The focus is on the sensations experienced at points of contact with clothing or surfaces. The breathing pattern of deep inhalation and slow exhalation is reiterated, with the added instruction to imagine the body sinking slightly into the supporting surface with each exhale. The protocol aims to heighten the perception of body sensations and control over the nervous system, culminating in a full-body awareness exercise that includes dimming the mental 'spotlight' and sinking the entire body into the contact surface.
💡 Harnessing the Power of Perception and Control
The final paragraph concludes the deep breathing protocol by highlighting the ability to control perception and actions through focused attention on body sensations. It underscores the brain's capacity to direct actions and perceptions, either towards heightened alertness or, as practiced in this protocol, deep relaxation. The exercise ends with subtle movements of the toes, ankles, knees, head, and hands, followed by a gradual opening of the eyes. This signifies the return to normal sensory input, emphasizing the control gained over perception during the non-sleep deep breathing session.
Mindmap
Keywords
💡Non-sleep deep breast protocol
💡Relaxation state
💡Nervous system
💡Perception control
💡Breathing patterns
💡Mental state
💡Spotlight
💡Sensation
💡Exhale
💡Body awareness
💡Control
Highlights
Non-sleep deep breast protocol is a powerful relaxation tool for the nervous system and mind.
Breathing patterns can induce deep relaxation by slowing the heart rate.
Controlling perception and focusing on sensations can shift the brain state from stress to relaxation.
The protocol should be done seated or lying down with eyes closed.
Inhaling deeply and exhaling through pursed lips helps slow the heart rate and relax.
Visualizing a spotlight helps focus attention on different body parts for relaxation.
Focusing on the sensation in the feet and lower body can induce relaxation.
Breathing deeply while focusing on the lower body helps it sink into the surface it contacts.
Attention on the abdomen and its movement during breathing can enhance relaxation.
Expanding focus to the upper body and arms while breathing deeply promotes overall relaxation.
Visualizing the back's contact points with the surface can deepen relaxation.
Relaxing facial muscles and extending exhale duration can further induce relaxation.
Controlling the entire body's sensations by directing attention with the 'spotlight' technique.
Diminishing the 'spotlight' and sinking the body into the surface enhances deep relaxation.
Moving toes, ankles, and other body parts demonstrates control over the nervous system.
The protocol allows control over perception and sensations for heightened alertness or deep relaxation.
Transcripts
welcome to this 10-minute non-sleep deep
breast protocol
non-sleep deep breast is a powerful tool
that can allow you to control the
relaxation state of your nervous system
and your overall state of mind
it takes advantage of the fact
that specific forms of breathing
place us into a state of deep relaxation
by slowing our heart rate down
it also takes advantage of the fact that
we can control our perception
that is
which sensations
we are focused on
and by doing so we can shift our brain
state from thinking
from stress from planning
from anticipation of any kind positive
or negative
to one of pure sensation
and deep relaxation
you'll want to do this protocol seated
or lying down so if you're not already
seated or lying down
please do so now
you'll also want to close your eyes
so if your eyes aren't already closed
please close them now
throughout this protocol you'll want to
breathe normally
unless instructed to do otherwise
one pattern of breath you'll be asked to
do is to inhale deeply ideally through
your nose
but if you can't do it through your nose
inhale through your mouth
try that now
and then exhale all of your air through
your mouth
let's do that again
inhale deeply through your nose
or your mouth
and then exhale completely
and as you do that exhale through thinly
pursed lips as if through a small straw
repeat that
two more times
and understand that long extended
exhales through the mouth
slow our heart rate down and relax our
nervous system
then you can go back to breathing
normally
now in your mind's eye
imagine yourself standing
over yourself looking down at your body
which is seated
or lying down
and imagine holding a flashlight or a
spotlight
and directing that at your feet
focus your attention
on whatever it is
that your feet happen to be in contact
with
could be socks
sandals shoes
or merely the air
it doesn't matter
focus your attention specifically on the
bottoms of your feet
and try and perceive whatever it is they
are sensing
they could be tingling
could even be numb
it doesn't matter
focus your attention specifically
on the bottoms of your feet
now imagine expanding that spotlight
to include the tops of your feet
your shins
your calves
expanding that spotlight further to
include your thighs
your hamstrings
and up to your waist
now with your entire lower body
illuminated
the beam of that spotlight
inhale deeply through your nose
or through your mouth
and exhale completely
through thinly pursed lips
until your lungs are empty
repeat that twice more
and each time
as you exhale
imagine your lower body sinking down
about a centimeter into whatever surface
they happen to be in contact with now
now move the spotlight
to your abdomen
and focus your attention
on whatever it is that your abdomen is
sensing
as you inhale
your stomach should move out slightly
and as you exhale
it should sink down
the spotlight to include
your upper abdomen
your chest
your neck
and now in your mind's eye imagine that
spotlight expanding to include your arms
continue to breathe normally
now focus your perception
on whatever contact surface your back
happens to be in contact with
a shirt
a chair
a sofa
it doesn't matter
simply focus on the contact points
bring your attention
and your perception
to those points of contact
inhale deeply through your nose or
through your mouth
and as you exhale
imagine your back and your upper body
sinking about a centimeter into whatever
surface
they're in contact with
[Music]
continue to breathe normally
now move the spotlight up to include
your face
the top of your head
and the back of your head
and as you continue to breathe normally
focus your perception
on relaxing
the muscles
of your face
see if you can extend the duration of
your exhales ever so slightly
and now in your mind's eye
expand the spotlight
downward
to include your neck
your chest
your arms
your abdomen
your waist
your legs
and down to your feet
imagine yourself looking down
at your own body
illuminated inside of this spotlight
and in your mind's eye
deliberately dim that spotlight
make the illumination less intense
inhale deeply again through your nose or
through your mouth
and exhale completely through thinly
pursed lips
and as you do so
imagine your entire body
sinking into the surface that it's in
contact with
now while continuing to breathe normally
move your toes ever so slightly
you'll notice that you are in control of
your nervous system
you direct your perceptions and your
actions
move your ankles
bend your knees
just the slightest
bit can move your upper body from side
to side
your head from side to side or even nod
just a slight
move your head from side to side
or nod ever so slightly
then move your hands
lift your arms a tiny bit and set them
down again
and now slowly open your eyes and as you
do so
you'll notice that normally your nervous
system is bombarded with sensory
information
mostly visual information
which you have eliminated
during this non-sleep deep breath
protocol
you are able to control your perception
by focusing on your sensations
and you can control which sensations you
perceive
by directing that attentional spotlight
to whatever part or parts
or entirety of your body
that you like
this is the remarkable power of your
brain
it can direct your actions
and your perceptions
and it can do so in order to bring your
actions and perceptions into heightened
states of alertness or
as you've done now during this non-sleep
depressed protocol
to bring your brain
and body into a state of deep relaxation
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