Non-Sleep Deep Rest Protocol Lecture

Introduction

• Duration: 20 minutes
• Purpose: Control relaxation of the nervous system and overall state of mind.
• Benefits:
  • Restores mental and physical vigor.
  • Offsets negative effects of inadequate sleep.
  • Can be done anytime.

Mechanism

• Breathing and Relaxation:
  • Specific breathing forms slow heart rate and induce deep relaxation.
• Perception Control:
  • Sensations: Conversion of physical events to brain-understood signals.
  • Perception: Focus on specific sensations.
  • Types of Perception:
    • Exteroception: Attention to external stimuli.
    • Interoception: Attention to internal body sensations.

Protocol Steps

1. Preparation:

   • Seated or lying down position.
   • Eyes closed.
   • Breathe normally unless instructed otherwise.

2. Breathing Technique:

   • Inhale deeply through the nose.
   • Exhale completely through the mouth with pursed lips.
   • Repeat multiple times.
   • Benefits: Slows heart rate and relaxes nervous system.

3. Visualization Exercise:

   • Imagine a spotlight illuminating the body.
   • Focus attention on different body parts sequentially.
   • Visualize the body sinking into the surface during exhalation.

4. Relaxation Focus:

   • Relax facial muscles progressively.
   • Pay attention to ambient sounds.
   • Alternate breathing: Deep inhale and slow exhale with pursed lips.

5. Body Part Relaxation:

   • Dim inner spotlight and relax specific muscles (legs, hands, etc.).
   • Expand focus to other body parts gradually.
   • Use breathing to enhance relaxation.

6. Completion and Awareness:

   • Slightly move limbs to regain sensory perception.
   • Open eyes slowly and become aware of surroundings.

Conclusion

• Control Over Perceptions:
  • Direct attention to specific sensations to control nervous system.
• Applications:
  • Enhances mental and physical vigor.
  • Aids sleep and alertness.
  • Useful for mental/physical resets anytime.

Credits

• Brought by Huberman Lab and AG1.