10 Minute Non-Sleep Deep Rest (NSDR) to Restore Mental & Physical Energy | Dr. Andrew Huberman
Huberman Lab Clips・5 minutes read
Non-sleep deep rest is a powerful tool for relaxation, involving focused deep breathing and attention on different body parts to induce relaxation and control perceptions, ultimately improving mental and physical vigor. This protocol can be done seated or lying down with eyes closed, gradually relaxing muscles from feet to face and slowly opening eyes to improve sleep quality.
Insights
- Focusing on deep breathing patterns and using a mental spotlight to move attention through the body can induce relaxation, control perceptions, and improve overall mental and physical well-being.
- Incorporating slight movements and gradually opening the eyes after the relaxation process can help reassert control over perceptions, restore vigor, and enhance sleep quality.
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Recent questions
How can deep rest benefit the body?
Deep rest can help control the relaxation state of the nervous system and overall state of mind, restoring mental and physical vigor.
What is the technique for deep rest?
The technique involves focusing on deep breathing patterns, directing attention through the body, and gradually relaxing muscles from feet to face.
Can deep rest be done seated?
Yes, the protocol can be done seated or lying down with eyes closed to induce relaxation and control perceptions.
What is the importance of deep breathing?
Deep breathing helps slow the heart rate, relax the nervous system, and induce a state of deep rest for mental and physical rejuvenation.
How can deep rest improve sleep quality?
By practicing deep rest, one can restore mental and physical vigor, improve sleep quality, and reassert control over perceptions for overall well-being.
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Summary
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Deep Rest Protocol for Nervous System Control
- Non-sleep deep rest is a powerful tool to control the relaxation state of the nervous system and overall state of mind, restoring mental and physical vigor.
- The protocol can be done seated or lying down with eyes closed, focusing on deep breathing patterns of inhaling through the nose and exhaling through thinly pursed lips to slow heart rate and relax the nervous system.
- By directing attention through a mental spotlight, starting from the feet and moving up the body while breathing normally, one can induce relaxation and control perceptions.
- The protocol involves sinking slightly into the surface with each exhale, gradually relaxing muscles from the feet to the face, extending the duration of exhales, and dimming the mental spotlight.
- Moving various body parts slightly while maintaining control over the nervous system, then slowly opening the eyes to reassert control over perceptions, can help restore mental and physical vigor and improve sleep quality.
