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NSDR Protocol for Deep Relaxation

Sep 11, 2024

Non-Sleep Deep Rest (NSDR) Protocol by Andrew Huberman

Introduction to NSDR

  • Purpose: A tool to control relaxation, restore mental/physical vigor, and partially offset lack of sleep.
  • Mechanism: Utilizes specific breathing techniques and perception control to induce relaxation.

Key Components

Breathing

  • Technique:
    • Inhale deeply through the nose; if not possible, use the mouth.
    • Exhale completely through thinly pursed lips (as if through a straw).
    • This method slows heart rate and relaxes the nervous system.

Perception

  • Types of Perception:
    • Exteroception: Focus on external sensations beyond the skin.
    • Interoception: Focus on internal sensations, from skin inward.
  • Control:
    • Shift from stress/thinking to pure sensation.
    • Focus attention on specific body parts using a visualization of a spotlight.

Protocol Step-by-Step

  1. Preparation:
    • Find a seated or lying position; close your eyes.
  2. Initial Breathing:
    • Deep inhale (nose)
    • Complete exhale (pursed lips)
    • Repeat several times
  3. Body Scan with Spotlight:
    • Visualize a spotlight starting at feet, expanding upwards.
    • Focus on sensations at each body part as spotlight expands.
  4. Deepening Relaxation:
    • Continue breathing normally, imagine body sinking with each exhale.
    • Relax muscles of face gradually with each breath.
  5. Environmental Awareness:
    • Listen to surrounding sounds; focus on them.
  6. Modified Breathing with Spotlight:
    • Deep inhale (nose) and slow exhale (pursed lips) with visualization.
    • Dim and brighten the mental spotlight on body.
  7. Concluding Steps:
    • Move toes, ankles, knees slightly.
    • Open eyes slowly, re-engage with environment.

Benefits

  • Restoration: Improves mental and physical vigor.
  • Sleep Aid: Helps offset effects of insufficient sleep; aids sleep onset.
  • Control Over Perceptions: Highlights the power of focusing attention on specific sensations.

Applications

  • Can be practiced any time of day or night for a mental or physical reset.

These notes summarize the non-sleep deep rest protocol guided by Andrew Huberman, emphasizing the importance of controlled breathing and perception to achieve deep relaxation and mental resetting.

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