NSDR Huberman | 10 minutes Non Sleep Deep Rest
Summary
TLDR这个10分钟的深度放松协议引导你通过特定的呼吸模式和身体感知练习来达到放松状态。首先,通过鼻子深吸气,然后通过微张的嘴唇慢慢呼气,仿佛通过一根吸管。接着,通过想象一个聚光灯从脚部开始逐渐上移至全身,同时伴随着深呼吸,感受身体的每个部位。最后,通过小幅度移动身体各部位,重新连接神经系统,最终缓慢睁眼,感受周围环境,完成放松过程。
Takeaways
- 👃 通过鼻子深吸气,通过嘴巴缓慢呼气,模仿通过吸管呼气的感觉。
- 🧘 呼气时想象身体下沉,有助于放松心率和神经系统。
- 👀 利用想象中聚光灯的概念,将注意力集中在身体的不同部位。
- 🦶 从脚开始,逐渐将注意力上移至腹部、胸部、背部、脸部。
- 🤔 通过呼吸和想象,感知身体各部位的接触感和存在。
- 💡 随着聚光灯的扩大,意识到自己对身体的控制能力。
- 🌟 通过想象聚光灯变暗,进一步放松身体。
- 🔄 通过小动作(如动脚趾、膝盖、头部)来感知神经系统的控制。
- 💤 这个过程是非睡眠的深度休息协议,有助于减少感官信息的轰炸。
- 📉 通过此协议,可以有效地减缓心率和放松紧张的肌肉。
- 🌈 整个过程旨在通过呼吸和想象来达到身心的放松状态。
Q & A
这个深呼吸协议的目的是什么?
-这个深呼吸协议的目的是帮助个体通过特定的呼吸模式和注意力集中来达到深度放松的状态,减缓心率并放松神经系统。
为什么建议通过鼻子吸气,通过嘴巴呼气?
-通过鼻子吸气可以帮助过滤空气并预热吸入的空气,而通过嘴巴呼气,特别是通过微微撅起的嘴唇,可以更有效地排出体内的空气,有助于减缓心率。
如何通过呼吸来感知身体的不同部位?
-通过将注意力集中在身体的特定部位,如脚底部、大腿、腹部等,并在呼吸时想象这些部位随着呼吸的起伏而上升或下沉,可以增强对身体感觉的感知。
在进行这个放松协议时,为什么要想象自己站在自己的身体上方?
-这种想象可以帮助个体从第三人称的角度观察自己的身体,有助于更好地放松和释放身体紧张,同时也是一种自我意识的练习。
为什么在放松过程中要逐渐扩大注意力的范围?
-逐渐扩大注意力的范围有助于全面放松身体,从脚部开始,逐步向上至腹部、胸部、颈部、面部,这样可以确保身体每个部分都得到放松。
在放松协议的最后,为什么要移动脚趾、脚踝和膝盖?
-移动这些部位是为了重新获得对身体的控制感,同时也是为了确认个体在放松状态下仍然能够控制自己的身体动作。
这个协议中提到的“非睡眠深度休息协议”是什么意思?
-“非睡眠深度休息协议”指的是一种通过特定的呼吸和注意力集中技巧来达到深度放松状态的方法,这种状态虽然不是睡眠,但可以提供类似于睡眠的休息效果。
为什么在放松过程中要想象一个聚光灯照亮身体?
-想象聚光灯照亮身体有助于集中注意力,通过将注意力从脚部逐渐向上移动到其他身体部位,可以更有系统地放松整个身体。
在进行这个放松协议时,为什么要特别注意呼吸的节奏?
-呼吸的节奏对于放松和减缓心率至关重要。通过控制呼吸的节奏,特别是延长呼气时间,可以帮助身体进入更深层次的放松状态。
这个协议是否适合所有人练习?
-这个协议通常适合大多数人练习,但对于有特定健康问题的人,特别是那些有呼吸问题或其他相关疾病的人,在尝试之前应该咨询医生。
完成这个放松协议后,应该如何恢复正常状态?
-完成放松协议后,应该慢慢地移动手指和脚趾,轻轻地移动身体,然后缓缓地睁开眼睛,这样可以帮助平稳地从放松状态过渡到正常状态。
Outlines
🧘♂️ 深度呼吸放松引导
本段落介绍了一种非睡眠深度放松的呼吸模式。首先,通过鼻子深吸气,然后通过嘴巴完全呼气,模仿通过吸管呼气的感觉。重复这一呼吸动作三次,以减缓心率和放松神经系统。接着,引导听众在脑海中想象自己站在身体上方,用聚光灯聚焦于脚部,感受脚部与接触物之间的感觉。然后,逐步将注意力扩展到整个下半身,包括大腿、小腿、腰部,并在深吸气和长呼气的同时,想象下半身下沉。
👀 注意力转移与身体感知
这一段落继续引导听众将注意力转移到腹部,感受腹部在呼吸中的起伏。随后,将聚光灯扩展到包括背部、上体、脸部和头部,引导听众放松面部肌肉,并尝试延长呼气时间。接着,让听众想象聚光灯向下扩散,覆盖整个身体,包括颈部、胸部、手臂、腹部、腰部、腿部和脚部。最后,引导听众在保持正常呼吸的同时,轻微移动脚趾、脚踝、膝盖、上身和头部,以此来控制自己的神经系统,并通过这一过程,减少平时神经系统接收到的感官信息。
Mindmap
Keywords
💡深呼吸
💡放松
💡聚光灯
💡感知
💡心率
💡神经系统
💡身体感知
💡肌肉放松
💡意识控制
💡非睡眠深度放松
💡身体接触
Highlights
通过深吸气和缓慢呼气来放松身心
使用想象技巧,将自己置于身体之上,观察自己
专注于脚部的感觉,增强身体感知
通过呼吸控制,想象身体各部分逐渐下沉
将注意力转移到腹部,感受呼吸时腹部的起伏
扩展感知到上肢,背部,直至整个身体
通过面部肌肉的放松,延长呼气时间
通过想象身体在光线中的亮度变化,进一步放松
通过控制身体微小的动作,意识到神经系统的控制力
在非睡眠深度放松协议中,减少神经系统的感官输入
通过呼吸练习,减缓心率,放松神经系统
使用呼吸和想象结合的方法,达到深度放松状态
通过呼吸和感知控制,提升对身体状态的认识
在放松结束后,缓慢睁开眼睛,恢复正常感知
整个放松过程有助于提高对自身神经系统的控制
这种放松协议有助于减少日常生活中的紧张和压力
Transcripts
welcome to this 10 minute non-sleep deep
rest protocol one pattern of breath
you'll be asked to do is to inhale
deeply ideally through your nose
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
inside the beam of that spotlight
inhale deeply through your nose
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
expand 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
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
you can move your upper body from side
to side
move your head from side to side
or nod ever so slightly
then move your hands
lift your arms a tiny bit
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 which you have eliminated
during this non-sleep depressed protocol
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