#NSDR (Non-Sleep Deep Rest) with Dr. Andrew Huberman

Summary

This 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.