#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.

Outlines

00:00

🧘 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.

05:02

🔍 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.

10:03

💡 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.

Keywords

💡Non-sleep deep breast protocol

The 'non-sleep deep breast protocol' is a relaxation technique described in the video script, which aims to control the relaxation state of the nervous system and the overall state of mind without inducing sleep. It is central to the video's theme, as it is the main method being taught to the audience. The script provides detailed instructions on how to perform this protocol, emphasizing the importance of specific breathing patterns and focused attention to sensations.

💡Relaxation state

The 'relaxation state' refers to a condition of reduced stress and muscle tension, which is the desired outcome of the non-sleep deep breast protocol. The script explains how this state can be achieved through controlled breathing and focused attention, illustrating its importance in calming the nervous system and promoting mental well-being.

💡Nervous system

The 'nervous system' is the body's network of nerves and neurons that transmit signals between different parts of the body. In the context of the video, it is discussed in relation to how the deep breathing and focused attention can influence its relaxation state, which is essential for achieving the protocol's goal of deep relaxation.

💡Perception control

'Perception control' is the ability to direct one's focus and awareness towards specific sensations or aspects of the environment. The video script highlights this concept as a key component of the relaxation protocol, where participants are guided to shift their brain state from stress and planning to one of pure sensation and deep relaxation by focusing on specific bodily sensations.

💡Breathing patterns

The 'breathing patterns' mentioned in the script are specific techniques of inhaling and exhaling that are used to induce a state of relaxation. The script instructs the audience to inhale deeply and exhale through pursed lips to slow the heart rate and relax the nervous system, which is a fundamental part of the protocol.

💡Mental state

'Mental state' encompasses an individual's emotional, cognitive, and psychological condition. The video script discusses how the non-sleep deep breast protocol can positively influence one's mental state by shifting it from stress to relaxation, which is a key message of the video.

💡Spotlight

In the script, the 'spotlight' is a metaphor for directing one's attention or focus towards specific parts of the body. It is used as a tool to help participants concentrate on bodily sensations and achieve a deeper state of relaxation, illustrating the concept of perception control within the relaxation technique.

💡Sensation

'Sensation' refers to the feelings or perceptions experienced through the body's sensory receptors. The video script emphasizes the importance of focusing on these sensations, such as tingling or numbness in the feet, as a means to achieve the relaxation state described by the non-sleep deep breast protocol.

💡Exhale

The act of 'exhaling' is a critical part of the breathing pattern in the relaxation protocol. The script describes a specific method of exhaling through pursed lips to slow the heart rate, which is a technique used to facilitate the relaxation process.

💡Body awareness

'Body awareness' is the conscious recognition and attention to the physical sensations and position of one's body. The video script guides the audience to develop body awareness by focusing on different parts of the body, such as the feet, abdomen, and back, as part of the relaxation technique.

💡Control

'Control' in the context of the video script refers to the ability to manage one's nervous system and mental state through the practice of the non-sleep deep breast protocol. It is demonstrated through the deliberate actions of directing attention and perception to achieve relaxation, highlighting the power of the mind over the body's physiological responses.

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