30 Minute Non-Sleep Deep Rest (NSDR) to Restore Mental & Physical Energy | Dr. Andrew Huberman
00:00:00.000 | welcome to this 30-minute non-sleep deep rest protocol non-sleep deep rest is a powerful tool
00:00:11.400 | that can allow you to control the relaxation state of your nervous system and your overall
00:00:16.680 | state of mind it can restore mental and physical vigor and it can be done any time of day or night
00:00:24.840 | it can even partially offset the negative consequences of getting too little sleep
00:00:30.840 | non-sleep deep rest takes advantage of the fact that specific forms of breathing place us into a
00:00:39.180 | state of deep relaxation by slowing our heart rate down it also takes advantage of the fact that we can
00:00:47.520 | control our perception that is which sensations we are focused on sensations are simply the
00:00:56.880 | conversion of physical events in the world into a language that our body and brain can understand
00:01:03.520 | it's a process by which things like photons of light mechanical pressure on our skin sound waves and so
00:01:13.980 | on are converted to electrical and chemical signals in our neurons or nerve cells perception is simply
00:01:24.480 | the sensations that we happen to be focused on at a given moment and perception is an incredible aspect
00:01:30.980 | aspect of our nervous system we can't directly control what sensations are around us and inside of us they
00:01:40.980 | are just there but we can control our two kinds of perceptions one kind of perception is called exteroception
00:01:50.980 | perception and is when we pay attention to things around us beyond the confines of our skin the other type of
00:01:59.980 | perception is called interoception and it's when we pay attention to things at the level of the surface of
00:02:05.980 | our skin and inward inside our body with non sleep deep rest you can shift your brain state from one of
00:02:16.480 | thinking stress planning from anticipation of any kind positive or negative to one of pure sensation and deep
00:02:26.980 | relaxation it's very simple to do you'll want to do this protocol seated or lying down
00:02:37.480 | so if you're not already seated or lying down please do so now
00:02:41.980 | you'll also want to close your eyes so if your eyes aren't already closed please close them now
00:02:50.980 | throughout this protocol you'll want to breathe normally unless instructed to do otherwise
00:02:57.980 | 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
00:03:09.480 | through your nose inhale through your mouth try that now inhale deeply through your nose and then exhale all of your air
00:03:20.480 | through your mouth let's do that again inhale deeply through your nose and then exhale completely through your mouth
00:03:37.980 | and as you exhale exhale through thinly pursed lips as if through a small straw let's repeat that two more times
00:03:49.980 | inhale deeply through your nose
00:03:51.980 | inhale deeply through your nose and then exhale completely through thinly pursed lips
00:03:56.980 | inhale deeply through your nose and then exhale completely through your mouth through thinly pursed lips
00:03:59.980 | inhale deeply through your nose and then exhale completely through your mouth through thinly pursed lips
00:04:14.980 | as you do so imagine your entire body sinking into the surface that it's in contact with
00:04:21.980 | as you do so imagine your entire body sinking into the surface that it's in contact with
00:04:26.980 | now while continuing to breathe normally move your toes ever so slightly
00:04:32.980 | even though you moved your toes continue to keep your body completely relaxed allow for your forehead and your facial muscles to just drape
00:04:58.980 | if you need to breathe through your mouth as you do that that's fine
00:05:08.980 | otherwise continue to breathe through your nose and your mouth
00:05:16.980 | or purely through your mouth or purely through your nose
00:05:23.980 | now deliberately move one or two of your fingers on each hand
00:05:38.980 | and as you do so take notice of the fact that you made that decision you control your actions
00:05:53.980 | then allow your hands to be still once again
00:05:56.980 | then allow your hands to be still once again
00:06:00.980 | now let's repeat the pattern of breathing that you've done now several times before
00:06:15.980 | with a big deep inhale through the nose until your lungs are full
00:06:26.980 | and a long slow to lungs empty exhale through your mouth through thinly pursed lips
00:06:34.980 | as you do this
00:06:46.980 | several times over
00:06:48.980 | pay attention
00:06:51.980 | to the natural movement of your body
00:06:54.980 | your belly
00:06:56.980 | your belly expanding upward
00:06:58.980 | as you inhale
00:06:59.980 | and falling back down
00:07:03.980 | as you exhale
00:07:05.980 | notice that some of your body movements
00:07:09.980 | are created by your breathing
00:07:23.980 | but that you are still completely relaxed
00:07:28.980 | focus your attention
00:07:39.980 | focus your attention
00:07:40.980 | on your jaw
00:07:43.980 | notice
00:07:49.980 | if the muscles of your jaw
00:07:52.980 | have any tension within them
00:07:55.980 | and if they do
00:07:58.980 | on your next breath
00:08:01.980 | try to relax those muscles
00:08:03.980 | by 50%
00:08:06.980 | breathe in through your nose
00:08:16.980 | and out through your mouth
00:08:19.980 | allowing your jaw
00:08:21.980 | to relax
00:08:23.980 | and the skin
00:08:27.980 | and the muscles of your face
00:08:29.980 | to drape
00:08:31.980 | now for the next three breaths
00:08:43.980 | you're going to imagine
00:08:45.980 | you're going to imagine
00:08:46.980 | your entire body
00:08:47.980 | sinking
00:08:50.980 | deeper
00:08:51.980 | and deeper still
00:08:52.980 | into the surface
00:08:54.980 | that you are lying
00:08:56.980 | or sitting down on
00:08:57.980 | you may feel as if your body rises up a bit
00:08:58.980 | as you inhale
00:09:00.980 | you may feel as if your body rises up a bit
00:09:07.980 | as you inhale
00:09:10.980 | but as you exhale
00:09:13.980 | your body sinks down
00:09:15.980 | in your mind's eye
00:09:25.980 | imagine tracing
00:09:28.980 | a big circle
00:09:30.980 | around your body
00:09:32.980 | from your head
00:09:35.980 | out and around your arms
00:09:38.980 | your legs
00:09:39.980 | your feet
00:09:41.980 | and up again the other side
00:09:43.980 | to the top of your head
00:09:45.980 | and up again the other side
00:09:47.980 | to the top of your head
00:09:48.980 | follow the path of that circle
00:09:58.980 | one more time around
00:10:00.980 | one more time around
00:10:13.980 | now you will move your chin
00:10:15.980 | and head
00:10:17.980 | just slightly
00:10:19.980 | to the right-hand side
00:10:21.980 | to the right-hand side
00:10:22.980 | move it
00:10:26.980 | just a centimeter or so
00:10:28.980 | and then move it back
00:10:31.980 | to center
00:10:32.980 | now move your chin and head
00:10:42.980 | to the left side
00:10:44.980 | again
00:10:46.980 | again
00:10:47.980 | about a centimeter
00:10:48.980 | or so
00:10:49.980 | and then back
00:10:53.980 | to the center
00:10:55.980 | you'll notice that you are in control of your nervous system
00:11:07.980 | you direct your perceptions
00:11:10.980 | and your actions
00:11:12.980 | move your ankles
00:11:16.980 | bend your knees
00:11:19.980 | just the slightest bit
00:11:23.980 | you can move your upper body
00:11:28.980 | from side to side
00:11:30.980 | move your head
00:11:32.980 | from side to side
00:11:33.980 | or nod
00:11:35.980 | ever so slightly
00:11:36.980 | from side to side
00:11:37.980 | or nod
00:11:38.980 | ever so slightly
00:11:39.980 | breathing in that way
00:11:46.980 | that is inhaling deeply through your nose
00:11:49.980 | and then exhaling completely
00:11:50.980 | through the mouth
00:11:51.980 | through thinly pursed lips
00:11:52.980 | is known to slow your heart rate down
00:11:54.980 | and relax your nervous system
00:12:04.980 | feel free now
00:12:05.980 | to simply breathe normally
00:12:07.980 | now in your mind's eye
00:12:12.980 | imagine yourself standing over yourself
00:12:15.980 | looking at your body
00:12:18.980 | which is seated
00:12:19.980 | or lying down
00:12:20.980 | and imagine holding a flashlight
00:12:23.980 | or a spotlight
00:12:24.980 | and directing it
00:12:26.980 | at your feet
00:12:27.980 | focus your attention
00:12:29.980 | on whatever it is
00:12:30.980 | that your feet happen to be in contact with
00:12:32.980 | it could be socks
00:12:37.980 | sandals
00:12:38.980 | shoes
00:12:39.980 | or merely the air
00:12:42.980 | it doesn't matter
00:12:44.980 | focus your attention specifically
00:12:47.980 | on the bottoms of your feet
00:12:49.980 | and try to perceive
00:12:50.980 | whatever it is
00:12:51.980 | they are sensing
00:12:53.980 | they could be tingling
00:12:55.980 | they could even be numb
00:12:57.980 | it doesn't matter
00:12:59.980 | now imagine expanding that spotlight
00:13:05.980 | to include the tops of your feet
00:13:07.980 | your shins
00:13:09.980 | your calves
00:13:12.980 | expanding that spotlight further
00:13:16.980 | to include your thighs
00:13:18.980 | your hamstrings
00:13:20.980 | and up to your waist
00:13:22.980 | now
00:13:26.980 | with your entire lower body illuminated
00:13:28.980 | inside the beam of light
00:13:30.980 | from that spotlight
00:13:31.980 | inhale deeply through your nose
00:13:33.980 | or through your mouth
00:13:35.980 | and then exhale completely
00:13:41.980 | through thinly pursed lips
00:13:43.980 | until your lungs are empty
00:13:45.980 | repeat that twice more
00:13:55.980 | and each time as you exhale
00:13:58.980 | imagine your lower body
00:14:00.980 | sinking down
00:14:01.980 | about a centimeter
00:14:03.980 | into whatever surface
00:14:04.980 | the surface
00:14:05.980 | you happen to be in contact with
00:14:06.980 | now
00:14:11.980 | now continue by breathing normally
00:14:25.980 | inhale deeply
00:14:32.980 | and as you exhale
00:14:33.980 | imagine your body sinking
00:14:35.980 | another centimeter
00:14:37.980 | into the surface
00:14:38.980 | you are lying
00:14:39.980 | or sitting down on
00:14:40.980 | or sitting down on
00:14:46.980 | as you inhale
00:14:47.980 | remember to have your belly expand
00:14:50.980 | ever so slightly
00:14:52.980 | and as you exhale
00:14:55.980 | your stomach will fall
00:14:58.980 | ever so slightly
00:14:59.980 | ever so slightly
00:15:06.980 | as you breathe in this manner
00:15:10.980 | continue to imagine
00:15:12.980 | the spotlight
00:15:13.980 | illuminating
00:15:14.980 | your entire body
00:15:16.980 | as you inhale
00:15:23.980 | you can imagine that spotlight
00:15:25.980 | getting slightly brighter
00:15:29.980 | and as you exhale
00:15:32.980 | imagine the spotlight
00:15:33.980 | getting slightly dimmer
00:15:40.980 | continue to inhale
00:15:42.980 | and to exhale
00:15:44.980 | while imagining your body
00:15:45.980 | sinking down
00:15:47.980 | now pay attention
00:15:55.980 | to the muscles of your face
00:15:58.980 | and as you continue to breathe normally
00:16:02.980 | try to relax the muscles of your face
00:16:06.980 | at first
00:16:09.980 | only slightly
00:16:11.980 | and then with each subsequent breath
00:16:17.980 | relaxing the muscles of your forehead
00:16:21.980 | and face
00:16:22.980 | more
00:16:24.980 | and more
00:16:25.980 | and more
00:16:41.980 | now regardless of the environment you're in
00:16:46.980 | try to listen to sounds
00:16:48.980 | within that environment
00:16:52.980 | whatever happens to be surrounding you
00:16:55.980 | try to hear it
00:16:57.980 | . . .
00:17:24.980 | Perhaps you can only hear the sound of your own breathing.
00:17:29.980 | Perhaps there are noises in the room.
00:17:34.980 | Regardless of the sounds you hear, try to focus on them.
00:17:41.980 | Now, you will breathe in the same manner you breathed before, with a deep inhale through your nose . . . .
00:18:06.980 | until your lungs are full . . .
00:18:11.980 | And then a slow, complete exhale . . .
00:18:16.980 | through slightly pursed lips . . .
00:18:18.980 | Let's repeat that again . . .
00:18:30.980 | Inhale through your nose . . . .
00:18:33.980 | until your lungs are full . . . .
00:18:37.980 | and exhale . . . .
00:18:42.980 | slowly through your mouth . . . .
00:18:46.980 | with slightly pursed lips . . . .
00:18:59.980 | Now in your mind's eye, try to imagine your body again illuminated by a spotlight.
00:19:09.980 | Imagine looking down at yourself and your entire body is illuminated by that spotlight.
00:19:22.980 | Dim that spotlight in your mind by about 50%.
00:19:38.980 | And as you do so, deliberately relax the muscles of your legs.
00:19:45.980 | And deliberately relax the muscles of your hands, sensing your palms, wrists, and fingers.
00:20:11.980 | Continue to breathe normally.
00:20:18.980 | And in your mind's eye, dim the spotlight 50% further still.
00:20:28.980 | So that the image of your body in your mind's eye is barely a silhouette.
00:20:35.980 | Now in your mind's eye, make the spotlight brighter.
00:20:57.980 | Try to see any portion of your body in your mind's eye.
00:21:10.980 | Your hands, your arms, your torso, your feet.
00:21:19.980 | No matter if you see one or all of these parts, try to see them as if you are staring down at yourself.
00:21:31.980 | Now move the spotlight to your abdomen and focus your attention on whatever it is your abdomen is sensing.
00:21:48.980 | As you inhale, your stomach should move out slightly.
00:21:56.980 | And as you exhale, it should sink down.
00:22:00.980 | Expand the spotlight to include your upper abdomen, your chest, your neck.
00:22:10.980 | And now in your mind's eye, imagine that spotlight is expanding to include your arms as well.
00:22:20.980 | Continue to breathe normally.
00:22:27.980 | Continue to breathe properly.
00:22:28.980 | Now focus your perception on whatever surface your back happens to be in contact with.
00:22:33.980 | A shirt.
00:22:34.980 | A chair.
00:22:35.980 | A sofa.
00:22:36.980 | Whatever surface it happens to be contacting.
00:22:40.980 | Focus on that contact now.
00:22:42.980 | Simply bring your attention and your perception to those points of contact.
00:22:52.980 | And as you do so, inhale deeply again through your nose or through your mouth.
00:23:03.980 | 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.
00:23:16.980 | Now move the spotlight to include your face, the top of your head, and the back of your head.
00:23:23.980 | And as you continue to breathe normally, focus your perception on relaxing the muscles of your face.
00:23:30.980 | And as you continue to breathe normally, see if you can extend the duration of your exhales ever so slightly.
00:23:46.980 | 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.
00:24:11.980 | Imagine yourself looking down at your own body, illuminated inside of the spotlight.
00:24:16.980 | And in your mind's eye, deliberately dim that spotlight.
00:24:21.980 | Make the illumination less intense.
00:24:24.980 | Inhale deeply again through your nose or through your mouth.
00:24:33.980 | And then exhale completely through thinly pursed lips.
00:24:38.980 | And as you do so, imagine your entire body sinking into the surface it's in contact with.
00:24:47.980 | Now, while continuing to breathe normally, move your toes ever so slightly.
00:25:05.980 | In doing so, you'll notice that you are in control of your nervous system.
00:25:09.980 | Meaning, you direct your perceptions and your actions.
00:25:13.980 | Move your ankles and bend your knees just the slightest bit.
00:25:20.980 | You can move your upper body from side to side.
00:25:25.980 | Your head from side to side.
00:25:27.980 | Or even nod just slightly.
00:25:30.980 | Just slightly.
00:25:31.980 | Now move your hands.
00:25:36.980 | Lift your arms just a tiny bit.
00:25:38.980 | Then set them down again.
00:25:40.980 | And now, whenever you are ready, slowly open your eyes.
00:25:49.980 | And as you do so, you'll notice that normally, your nervous system is bombarded with sensory information.
00:25:57.980 | Mostly visual information.
00:26:00.980 | Which you have eliminated during this non-sleep deep rest protocol.
00:26:06.980 | As you have now experienced, you are in control of your perceptions.
00:26:12.980 | Controlling your perceptions is simply directing your attention to specific sensations.
00:26:18.980 | And you control which sensations you perceive.
00:26:22.980 | By directing your attentional spotlight to whatever part or parts of your body that you choose.
00:26:35.980 | This reflects the remarkable power of the human brain.
00:26:38.980 | You can direct your actions.
00:26:41.980 | Your perceptions.
00:26:43.980 | And you can do so in order to bring about deep relaxation.
00:26:48.980 | You can also do that to achieve heightened states of alertness.
00:26:55.980 | Or attention to any sensation outside of you.
00:26:59.980 | Or within you.
00:27:01.980 | Non-sleep deep rest protocols.
00:27:06.980 | Such as this one.
00:27:08.980 | Can help you restore your sense of mental and physical vigor.
00:27:13.980 | Can partially offset the effects of not getting enough sleep.
00:27:20.980 | And can also help you get better at falling and staying asleep.
00:27:25.980 | It can be done any time of day or night.
00:27:29.980 | When you feel you need a mental and/or physical reset.
00:27:35.980 | Thank you for joining me for this non-sleep deep rest protocol.
00:27:42.980 | Brought to you by Huberman Lab and AG1.
00:27:46.980 | Thank you for joining us.
00:27:47.980 | Thank you for joining us.
00:27:48.980 | Thank you for joining us.
00:27:49.980 | Thank you for joining us.
00:27:49.980 | Thank you for joining us.
00:27:50.980 | Thank you for joining us.
00:27:50.980 | Thank you for joining us.
00:27:51.980 | Thank you for joining us.
00:27:52.980 | Thank you.
00:27:53.980 | Transcription by CastingWords