20 Minute Non-Sleep Deep Rest (NSDR) to Restore Mental & Physical Energy | Dr. Andrew Huberman

Summary

This 20-minute non-sleep deep rest protocol offers a powerful method to control relaxation and mental state, restoring mental and physical vigor at any time. By focusing on specific breathing techniques and directing attention to bodily sensations, the practice shifts the brain from stress to deep relaxation. It involves visualizing a spotlight on different body parts, promoting a sense of control over one's nervous system and aiding in achieving heightened states of alertness or restfulness.

Takeaways

• 😌 Non-sleep deep rest is a technique to control relaxation and mental state, which can be done at any time of day or night.
• 💆‍♂️ It can help restore mental and physical vigor and partially offset the negative effects of insufficient sleep.
• 🧘 The protocol uses specific breathing patterns to induce a state of deep relaxation by slowing the heart rate.
• 🔬 Perception is the focus of sensations, which can be controlled to shift from thinking to pure sensation and relaxation.
• 👀 Perception involves two types: exteroception (external environment) and interoception (internal bodily sensations).
• 🌟 The process involves visualizing a spotlight to focus attention on different parts of the body for relaxation.
• 🌀 Breathing deeply through the nose and exhaling through the mouth with pursed lips is a key part of the relaxation technique.
• 🧘‍♀️ The protocol guides you through a mental journey from focusing on the feet to the entire body for a comprehensive relaxation.
• 🤔 It emphasizes the control over one's nervous system by directing attention to specific sensations.
• 🔉 The script encourages listening to the environment and focusing on sounds as part of the relaxation process.
• 💪 Awareness of muscle control is highlighted by the end of the protocol, with gentle movements to reconnect with the body's sensations.

Q & A

What is the purpose of the non-sleep deep rest protocol?

The non-sleep deep rest protocol is designed to control the relaxation state of the nervous system and the overall state of mind, restoring mental and physical vigor. It can be utilized at any time to offset the negative effects of insufficient sleep.

How does the non-sleep deep rest protocol work in terms of breathing?

The protocol involves specific breathing patterns, such as deep inhalation through the nose or mouth and exhaling through the mouth with pursed lips, which help to slow down the heart rate and induce a state of deep relaxation.

What is the role of perception in the non-sleep deep rest protocol?

Perception plays a crucial role as it involves focusing on specific sensations, either external (exteroception) or internal (interoception). This focus allows for a shift from a state of thinking and stress to one of deep relaxation.

How does the protocol guide the user to shift their brain state?

The protocol guides the user to shift their brain state by directing their attention to sensations and using a mental 'spotlight' to focus on different parts of the body, promoting a state of pure sensation and relaxation.

What is the significance of the 'attentional spotlight' mentioned in the script?

The 'attentional spotlight' is a metaphor for directing one's focus to specific sensations. By controlling this 'spotlight,' individuals can manage their perceptions and achieve a state of deep relaxation.

What is the recommended posture for the non-sleep deep rest protocol?

The protocol can be performed while seated or lying down, with the eyes closed to enhance the relaxation experience.

How does the protocol help in managing the effects of not getting enough sleep?

The non-sleep deep rest protocol can partially offset the negative consequences of sleep deprivation by allowing the body to enter a state of deep relaxation, which helps in restoring mental and physical energy.

What is the process of imagining a spotlight in the protocol and how does it contribute to relaxation?

The process involves visualizing a spotlight illuminating different parts of the body, which helps in focusing attention on specific sensations and promoting relaxation. This mental imagery is a tool to enhance the perception of the body's sensations.

How does the protocol guide the user to relax different parts of the body?

The protocol guides the user to relax different body parts by directing the imagined spotlight to those areas and focusing on the sensations they produce, while also using deliberate relaxation of muscles and controlled breathing.

What is the final step of the non-sleep deep rest protocol?

The final step involves slowly opening the eyes and becoming aware of the sensory information in the environment, signifying the return to normal consciousness while retaining the sense of control over one's perceptions and actions.

How can the non-sleep deep rest protocol be beneficial for sleep?

The protocol can help individuals get better at falling and staying asleep by promoting a state of deep relaxation and teaching the mind to focus on sensations, which can be a useful skill during sleep initiation.

Outlines

00:00

😌 Introduction to Non-Sleep Deep Rest

Andrew Huberman introduces a 20-minute non-sleep deep rest protocol, a technique for achieving deep relaxation and mental clarity without actual sleep. He explains how this method can counteract the effects of sleep deprivation and be practiced at any time. The protocol leverages specific breathing patterns to slow the heart rate and control perception, shifting focus from external and internal stimuli to pure sensation and relaxation. Listeners are instructed to find a comfortable seated or lying position and close their eyes to begin.

05:06

🧘‍♂️ Breathing and Perception Control

The script details the breathing pattern to be used in the deep rest protocol, emphasizing deep inhalation through the nose and slow exhalation through the mouth with pursed lips, which is known to induce relaxation. It also delves into the concept of perception, distinguishing between exteroception (sensing the external environment) and interoception (sensing internal bodily states). The focus then shifts to directing attention to the sensations in the feet and gradually expanding this awareness to encompass the entire lower body, while synchronizing it with the breathing pattern to enhance the relaxation effect.

10:11

🕉️ Progressive Relaxation and Mind's Eye Visualization

This paragraph guides the listener through a progressive relaxation of the body, starting from the legs and moving upwards. It incorporates visualization techniques, using the metaphor of a spotlight to focus attention on different body parts. The listener is encouraged to imagine their body sinking into the surface they are in contact with, while maintaining a controlled breathing pattern. The goal is to achieve a heightened state of relaxation and awareness, culminating in a mental image of the entire body illuminated by a dimmer spotlight.

15:12

🔦 Directed Attention and Body Awareness

The listener is instructed to focus on the sensation of contact between their back and the supporting surface, using deep breathing to enhance the sensation of sinking into it. The script then moves attention to the face and head, emphasizing the relaxation of facial muscles. It continues with a full-body awareness exercise, using the mind's eye to visualize the body and control the intensity of the imagined spotlight. This process is meant to reinforce the control over perception and the ability to direct attention to specific sensations for relaxation.

20:14

🌟 Conclusion and Practical Applications

The final paragraph concludes the deep rest protocol by bringing the listener back to full awareness of their body and surroundings. It highlights the control over the nervous system and the ability to direct perceptions and actions for relaxation or alertness. The script encourages slight movements to reconnect with bodily sensations and ends with the opening of the eyes, signifying a return to the normal sensory input. It emphasizes the benefits of the protocol for mental and physical rejuvenation, as well as its utility in offsetting sleep deprivation and improving sleep quality, available for practice at any time of day or night.

Keywords

💡Non-sleep deep rest

Non-sleep deep rest is a technique designed to induce a state of deep relaxation without actually falling asleep. It is a powerful tool for managing the relaxation state of the nervous system and overall mental state. In the video, it is described as something that can restore mental and physical vigor and partially offset the negative consequences of sleep deprivation. The script outlines a protocol for achieving this state through specific breathing exercises and focused attention.

💡Nervous system

The nervous system is the part of the body responsible for transmitting signals between different parts of the body. It is composed of the brain, spinal cord, and nerves. In the context of the video, the nervous system is highlighted as something that can be controlled through non-sleep deep rest to achieve a state of relaxation, which is crucial for the overall well-being and mental clarity.

💡Perception

Perception is the process by which the brain interprets sensory information from the environment and within the body. It is central to the video's theme as it discusses how focusing on different types of perception, such as exteroception and interoception, can influence one's state of relaxation. The script emphasizes the importance of directing one's perception to specific sensations to achieve deep rest.

💡Exteroception

Exteroception refers to the awareness of external stimuli, such as sights, sounds, and smells. In the video, it is one of the two types of perception mentioned, and the script suggests that by shifting focus away from exteroception and towards interoception, one can enter a state of deep relaxation.

💡Interoception

Interoception is the sense of the internal state of the body, which includes feelings from the viscera and other internal sensations. The video script explains that focusing on interoception, such as the sensations at the surface of the skin and within the body, can help achieve the deep rest state by directing attention inward.

💡Breathing pattern

A breathing pattern, as described in the script, is a specific way of inhaling and exhaling that can influence the state of the nervous system. The video emphasizes the importance of deep, controlled breathing through the nose and exhaling through the mouth with pursed lips to slow down the heart rate and induce relaxation.

💡Mental and physical vigor

Mental and physical vigor refers to the state of being energetic, alert, and strong both mentally and physically. The video script suggests that non-sleep deep rest can restore this state, which can be depleted due to stress, lack of sleep, or other factors.

💡Attention

Attention is the cognitive process of selectively concentrating on a particular object or thought while ignoring other things. In the video, controlling attention by directing it to specific sensations or areas of the body is a key component of the non-sleep deep rest protocol, allowing for a shift in brain state to deep relaxation.

💡Spotlight

In the context of the video, the 'spotlight' is a metaphor for directing one's attention or focus. The script uses the imagery of a spotlight to illustrate how to concentrate on different parts of the body, which is a technique for achieving non-sleep deep rest by focusing perception inward.

💡Sensory information

Sensory information encompasses all the data received from the senses, such as sight, hearing, touch, taste, and smell. The video script discusses how the non-sleep deep rest protocol involves reducing the intake of sensory information, particularly visual, to help achieve a state of deep relaxation.

💡Control

Control, in the video's context, refers to the ability to manage and direct one's perceptions and actions. The script emphasizes that by practicing non-sleep deep rest, individuals can gain control over their nervous system, which allows them to achieve relaxation or heightened states of alertness as needed.

Highlights

Introduction to the 20-minute non-sleep deep rest protocol as a powerful tool for relaxation and mental clarity.

Explanation of how non-sleep deep rest can restore mental and physical vigor and offset sleep deprivation effects.

The role of specific breathing forms in inducing deep relaxation by slowing the heart rate.

Understanding the conversion of physical events into sensations for the body and brain.

The distinction between exteroception and interoception in controlling perception.

Shifting brain state from thinking to pure sensation and deep relaxation.

Instructions for beginning the protocol: seated or lying down with eyes closed.

Guidance on deep breathing techniques to initiate the relaxation process.

Using mental imagery to focus attention on bodily sensations starting from the feet.

Expanding focus to include the entire lower body and the sensation of sinking into the surface.

Breathing exercises to enhance the sensation of relaxation and sinking.

Relaxing facial muscles and focusing on environmental sounds to deepen relaxation.

Progressive muscle relaxation starting from the legs and moving upwards.

Controlling nervous system responses through directed perception and action.

The ability to direct attention to specific body parts to enhance relaxation or alertness.

Final steps of the protocol, including moving the body slightly and opening the eyes.

The benefits of non-sleep deep rest for mental and physical vigor, and its potential to improve sleep.

Conclusion and acknowledgment of the non-sleep deep rest protocol's ability to provide a reset anytime.

Transcripts

ANDREW HUBERMAN: Welcome to this 20-minute non-sleep deep rest

protocol.

Non-sleep deep rest is a powerful tool

that can allow you to control the relaxation

state of your nervous system and your overall state of mind.

It can restore mental and physical vigor,

and it can be done any time of day or night.

It can even partially offset the negative consequences

of getting too little sleep.

Non-sleep deep rest 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.

Sensations are simply the conversion

of physical events in the world into a language

that our body and brain can understand.

It's a process by which things like photons

of light, mechanical pressure on our skin,

sound waves, and so on, are converted

to electrical and chemical signals

in our neurons, or nerve cells.

Perception is simply the sensations

that we happen to be focused on at a given moment.

And perception is an incredible aspect of our nervous system.

We can't directly control what sensations are around us

and inside of us, they are just there.

But we can control our two kinds of perceptions.

One kind of perception is called exteroception,

and is when we pay attention to things around us

beyond the confines of our skin.

The other type of perception is called interoception,

and it's when we pay attention to things

at the level of the surface of our skin

and inward, inside our body.

With non-sleep deep rest, you can shift your brain state

from one of thinking, stress, planning, from anticipation

of any kind, positive or negative, to one

of pure sensation and deep relaxation.

It's very simple to do.

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 breathing 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.

Inhale deeply through your nose, and then exhale all of your air

through your mouth.

Let's do that again.

Inhale deeply through your nose and then exhale completely

through your mouth.

And as you exhale, exhale through thinly pursed lips

as if through a small straw.

Let's repeat that two more times.

Inhale deeply through your nose, and then

exhale completely through thinly pursed lips.

One more time.

Inhale deeply through your nose, and then

exhale completely through your mouth

through thinly pursed lips.

Breathing in that way, that is, inhaling deeply

through your nose and then exhaling completely

through the mouth through thinly pursed lips,

is known to slow your heart rate down and relax

your nervous system.

Feel free now to simply breathe normally.

Now, in your mind's eye, imagine yourself

standing over yourself, looking at your body which is seated

or lying down, and imagine holding

a flashlight or a spotlight and directing it at your feet.

Focus your attention on whatever it is that your feet happen

to be in contact with.

It 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

to perceive whatever it is they are sensing.

They could be tingling.

They could even be numb.

It doesn't matter.

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

inside the beam of light from that spotlight,

inhale deeply through your nose or through your mouth.

And then 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 you happen to be in contact with now.

Now continue by breathing normally.

Inhale deeply.

And as you exhale, imagine your body

sinking another centimeter into the surface

you are lying or sitting down on.

As you inhale, remember to have your belly expand ever so

slightly.

And as you exhale, your stomach will fall ever so slightly.

As you breathe in this manner, continue

to imagine the spotlight illuminating your entire body.

As you Inhale, you can imagine that spotlight

getting slightly brighter.

And as you exhale, imagine the spotlight

getting slightly dimmer.

Continue to inhale and to exhale while imagining your body

sinking down.

Now pay attention to the muscles of your face.

And as you continue to breathe normally,

try to relax the muscles of your face--

at first only slightly.

And then with each subsequent breath,

relaxing the muscles of your forehead and face more and more.

Now, regardless of the environment you're in,

try to listen to sounds within that environment.

Whatever happens to be surrounding you, try to hear it.

Perhaps you can only hear the sound of your own breathing.

Perhaps there are noises in the room.

Regardless of the sounds you hear, tried to focus on them.

Now you will breathe in the same manner you breathed before,

with a deep inhale through your nose until your lungs are full.

And then a slow, complete exhale through slightly pursed lips.

Let's repeat that again.

Inhale through your nose until your lungs are full.

Then exhale slowly through your mouth with slightly pursed lips.

Now, in your mind's eye, try to imagine your body again

illuminated by a spotlight.

Imagine looking down at yourself,

and your entire body is illuminated by that spotlight.

Dim that spotlight in your mind by about 50%.

And as you do so, deliberately relax the muscles of your legs.

Then deliberately relax the muscles of your hands,

sensing your palms, wrists, and fingers.

Continue to breathe normally.

And in your mind's eye, dim the spotlight 50%

further still so that the image of your body in your mind's eye

is barely a silhouette.

Now, in your mind's eye, make the spotlight brighter.

Try to see any portion of your body in your mind's eye--

your hands, your arms, your torso, your feet.

No matter if you see one or all of these parts, try to see them

as if you are staring down at yourself.

Now move the spotlight to your abdomen

and focus your attention on whatever

it is your abdomen is sensing.

As you inhale, your stomach should move out slightly.

And as you exhale, it should sink down.

Expand the spotlight to include your upper abdomen,

your chest, your neck.

And now in your mind's eye, imagine

that spotlight is expanding to include your arms as well.

Continue to breathe normally.

Now focus your perception on whatever

surface your back happens to be in contact with--

a shirt, a chair, a sofa.

Whatever surface it happens to be contacting,

focus on that contact now.

Simply bring your attention and your perception

to those points of contact.

And as you do so, inhale deeply again through your nose

or through your mouth.

And then as you exhale, imagine your back and your upper body

sinking about a centimeter into whatever surface

they happen to be in contact with.

Now move the spotlight 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.

And as you continue to breathe normally,

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 the 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 then exhale completely through thinly pursed lips.

And as you do so, imagine your entire body

sinking into the surface 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 can direct your perceptions and your actions.

In doing so, you'll notice that you

are in control of your nervous system,

meaning you direct your perceptions and your actions.

Move your ankles and bend your knees just the slightest bit.

You can move your upper body from side to side,

your head from side to side, or even nod just slightly.

Now move your hands.

Lift your arms just a tiny bit, then set them down again.

And now, whenever you are ready, 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 rest protocol.

As you have now experienced, you are

in control of your perceptions.

Controlling your perceptions is simply directing your attention

to specific sensations, and you control

which sensations you perceive by directing

your attentional spotlight to whatever part

or parts of your body that you choose.

This reflects the remarkable power of the human brain.

You can direct your actions, your perceptions,

and you can do so in order to bring about deep relaxation.

You can also do that to achieve heightened states of alertness

or attention to any sensation outside of you, or within you.

Non-sleep deep rest protocols such as this one

can help you restore your sense of mental and physical vigor,

can partially offset the effects of not getting enough sleep,

and can also help you get better at falling and staying asleep.

It can be done any time of day or night

when you feel you need a mental and/or physical reset.

Thank you for joining me for this non-sleep deep rest

protocol brought to you by Huberman Lab and AG1.