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

Summary

Dr. Andrew Huberman guides a 10-minute Non-Sleep Deep Rest (NSDR) practice designed to promote relaxation. The practice uses slower breathing, attention to bodily sensations, and a gradual return to alertness.

NSDR techniques

• Get comfortable: Sit or lie down and close your eyes. Breathe normally unless prompted.
• Lengthen your exhales: Inhale deeply through your nose or mouth, then exhale fully through gently pursed lips. Repeat as guided. The practice presents long exhales as a way to slow the heart rate and relax the nervous system.
• Guide attention through the body: Imagine a spotlight moving from your feet up through your legs, torso, arms, face, and head. Notice sensations and points of contact without trying to change them.
• Pair body awareness with breathing: At certain stages, inhale deeply and exhale fully while imagining parts of your body sinking slightly into the supporting surface.
• Relax and broaden your attention: Soften your facial muscles, slightly lengthen your exhales, and picture the spotlight dimming as it expands to include your whole body.
• Return gradually: Make small movements, such as wiggling your toes, moving your ankles or head, and lifting and lowering your arms. Then slowly open your eyes.

Directing attention toward bodily sensations can help shift focus away from planning, stress, and other thoughts, and support a deeply relaxed state.

Presenter: Dr. Andrew Huberman