How to Meditate Like Andrew Huberman – Non Sleep Deep Rest (NSDR)

Amid the hustle of daily life, sleepless nights can leave us feeling exhausted and mentally foggy. Chronic lack of sleep not only disrupts our daily functioning but also poses risks to our physical and mental well-being. For those times when an ice bath feels too daunting, there’s an alternative way to recalibrate the nervous system: Non Sleep Deep Rest (NSDR).

NSDR, also known as yoga nidra, is an accessible relaxation and mindfulness technique that mimics the restorative effects of sleep, without the need to actually doze off. This article aims to introduce you to NSDR, explaining its fundamentals and guiding you through starting this life-enhancing practice.

Breathing techniques central to NSDR help slow the heart rate and activate the parasympathetic nervous system, which is crucial for rest and recovery. This easy-to-follow practice effectively reduces stress and can be conveniently done at home, with numerous NSDR sessions available on platforms like YouTube and Spotify. Let’s explore how NSDR can be a game-changer in managing stress and enhancing well-being.

Non-Sleep Deep Rest (NSDR) offers a unique state of deep relaxation. In this state, your body rests profoundly while your mind remains awake and aware. I’ve been introduced to NSDR through the Huberman Lab podcast and have found these guided meditation-style practices particularly effective.

NSDR involves two main steps: inducing a state of deep rest and maintaining focused concentration. This method brings about deep relaxation, replicating sleep’s restorative benefits without the need to actually sleep. For optimal results, NSDR should be practiced in a quiet, distraction-free environment. A personal tip: practicing NSDR in an infrared sauna blanket enhances relaxation due to the added warmth.

The concept of Non-Sleep Deep Rest was introduced by Dr. Andrew Huberman, a renowned neuroscientist at Stanford University. He posits that certain activities can induce a state akin to sleep’s restoration. Understanding the scientific basis of NSDR is key to appreciating its full range of health benefits.

Non-Sleep Deep Rest (NSDR) works by slowing down brain wave frequencies, similar to what is seen during slow-wave sleep (SWS). SWS, or deep sleep, is a critical phase of non-rapid eye movement (non-REM) sleep, where delta waves are predominant in brain activity measurements like electroencephalograms (EEGs).

SWS is crucial for bodily restoration and healing. Studies show that during SWS, growth hormone is released significantly, aiding in tissue repair and cognitive enhancement. This phase also activates the parasympathetic nervous system, reducing the stress-response of the sympathetic system. Such activation is beneficial for cardiovascular health, evidenced by improved heart rate variability metrics.

NSDR can mimic these changes characteristic of SWS. Brain activity during NSDR transitions from active beta waves to more relaxed alpha and theta frequencies, paralleling a deep meditative state. With practice, NSDR can even induce delta frequencies, typically exclusive to deep sleep. This imitation allows individuals to experience the restorative effects of deep sleep while remaining awake.

The significance of NSDR is heightened by the fact that many people, despite getting enough sleep, do not regularly achieve SWS. NSDR not only simulates the benefits of SWS but can also improve overall sleep quality, making it a valuable practice for enhanced sleep hygiene.

Neuroscience continues to explore the diverse physiological effects of Non-Sleep Deep Rest (NSDR). Dr. Andrew Huberman, a renowned neuroscientist, emphasizes various health benefits of NSDR in his podcast and lectures:

Memory Retention:

NSDR has the potential to enhance memory by boosting neuroplasticity, the brain’s capacity to adapt and evolve. Studies, like Andrillon et al.’s work in “Nature Neuroscience” (2015), suggest that hypnagogia, a state akin to NSDR, is conducive to memory consolidation.

Stress Reduction:

NSDR is effective in diminishing stress, thereby promoting mental well-being. The “International Journal of Yoga” (Telles et al., 2013) discusses yoga nidra, a NSDR variant, and its stress-reducing effects.

Cognitive Enhancement:

NSDR could bolster cognitive abilities, enhancing mental clarity and focus. The “Consciousness and Cognition” journal (Diaz et al., 2021) examines hypnosis, a NSDR element, and its impact on cognitive performance.

Improved Sleep Quality:

NSDR has been shown to enhance sleep quality, aiding those with insomnia or other sleep disorders. The “Journal of Clinical Psychology” (Hauri, 1989) investigates hypnosis within NSDR as a means to improve sleep.

Pain Management:

Although ongoing research is needed, NSDR may aid in pain management. A systematic review in the “Journal of Clinical Psychology” (Montgomery et al., 2000) explores hypnosis, part of NSDR, in pain relief contexts.

To begin exploring the transformative effects of Non-Sleep Deep Rest (NSDR), understanding its techniques is crucial. As outlined by Dr. Andrew Huberman, there are two main NSDR methods to follow:

Hypnosis

Hypnosis facilitates a trance-like state, fostering deep relaxation and increased focus. This practice often starts with guided meditation, but unlike yoga nidra, it might involve suppressing consciousness, sometimes leading to forgotten experiences. Initially guided by a therapist, individuals can learn self-hypnosis with proper training.

Therapeutic hypnosis is effectively used in managing conditions such as anxiety, post-traumatic stress, pain, and mood disorders. During hypnosis, therapists may use verbal cues or imagery to guide the person towards their therapeutic goals, ultimately aiding in healing and emotional well-being.

Yoga Nidra

Yoga nidra, or “yogic sleep,” is a meditation practice that brings you to the brink of sleep. It’s like being in a state of conscious relaxation—half awake, half asleep. This ancient technique, now studied for its health benefits, including sleep improvement, involves a guided meditation that leads you to a hypnagogic state, where wakefulness and sleep meet.

To engage in yoga nidra, find a peaceful place free from interruptions. Lie down comfortably and use available online tracks for guidance. These tracks will lead your mind through your body, gradually reaching a state of deep relaxation and mental clarity.

Non Sleep Deep Rest (NSDR) is an effective and simple relaxation technique. For an optimal experience, here are some guidelines:

Prepare Your Space:

1. Find a quiet, comfortable space where you won’t be interrupted. This could be a bedroom or any tranquil area.
2. Adjust the room temperature for comfort and, if possible, dim the lights.

Choose a Comfortable Position:

1. Lie on your back, slightly separating your legs and relaxing your arms by your sides.
2. Use pillows or blankets to ensure you’re comfortable and fully relaxed.

Set an Intention:

1. Before starting, set a positive intention for your NSDR session. This could be an affirmation, a personal goal, or an area of focus.
2. Silently repeat this intention to set the tone for your practice.

Access a Guided NSDR Recording:

1. Find a guided NSDR or yoga nidra recording online. Choose one that resonates with you in terms of voice and style.
2. Use this recording to lead you through the practice, providing step-by-step guidance.

Relax Your Body and Follow Instructions:

1. As the recording plays, focus on relaxing your body and releasing tension.
2. The guide will instruct you to bring awareness to different body parts; follow these directions, relaxing each area in turn.

Maintain Awareness and Stay Present:

1. While deeply relaxed, maintain a level of awareness of your surroundings and inner experiences.
2. Observe thoughts, sensations, or emotions that arise, without judgment.

Conclude the Practice:

1. The recording will guide you back to wakefulness. Take this transition slowly, returning your awareness to the present.
2. After the session, reflect on any insights, feelings of tranquility, or rejuvenation experienced.

Practice and Consistency:

1. Regular practice enhances NSDR’s effectiveness. Try incorporating it into your daily or weekly routine for deeper benefits.
2. Experiment with different recordings and instructors to find your best fit.

Is NSDR better than a nap?

Non Sleep Deep Rest (NSDR) can be more beneficial than a nap for some individuals, especially for those who struggle to fall asleep quickly or have limited time. NSDR provides deep relaxation and mental clarity in a shorter period, without the grogginess that can follow a nap. It’s particularly useful for those looking to calm their mind and reduce stress without spending too much time. Transitioning back to daily activities post-NSDR tends to be smoother compared to waking up from a nap.

What is the best app for NSDR?

One of the best apps for Non Sleep Deep Rest (NSDR) is ‘Insight Timer’. This app features a vast range of guided NSDR and meditation sessions from various instructors, catering to different preferences and needs. Its user-friendly interface and the diversity of content make it a popular choice. Additionally, Insight Timer offers customizable session durations, making it easy to integrate NSDR into any schedule, whether you’re a beginner or experienced in meditation practices.

What time of day should I do NSDR?

The optimal time for practicing Non Sleep Deep Rest (NSDR) varies based on individual schedules and preferences. However, many find it beneficial to engage in NSDR during the afternoon slump, typically between 2 to 4 PM, when energy levels often dip. This timing can help rejuvenate the mind and body without disrupting nighttime sleep patterns. Alternatively, practicing NSDR in the evening before bed can aid in unwinding and preparing for restful sleep, especially for those struggling with sleep issues.

Does NSDR increase Dopamine?

Non Sleep Deep Rest (NSDR) primarily induces a state of relaxation, which may indirectly influence dopamine levels. While NSDR itself isn’t directly known to increase dopamine, the relaxation and stress reduction it promotes can lead to improved mood and wellbeing. Since stress typically reduces dopamine, the alleviation of stress through NSDR could potentially normalize or enhance dopamine activity, contributing to a more balanced and positive mental state.

In conclusion, Non Sleep Deep Rest (NSDR) emerges as a powerful and versatile relaxation technique, offering a unique blend of benefits akin to deep sleep without the need to actually sleep. Its ability to induce a state of profound relaxation, while keeping the mind alert, makes it an excellent practice for those seeking stress reduction, improved cognitive function, and enhanced overall wellbeing. NSDR stands out as an accessible and practical tool, adaptable to various lifestyles, and can be easily incorporated into daily routines, offering a rejuvenating escape from the demands of modern life.

With the increasing recognition of NSDR’s benefits, as highlighted by experts like Dr. Andrew Huberman, this practice is becoming more mainstream and widely practiced. Whether you’re seeking to improve your memory retention, manage stress, boost cognitive functions, enhance sleep quality, or simply find a moment of tranquility in a busy day, NSDR offers a valuable and scientifically-backed approach. The key to maximizing its potential lies in regular practice, consistency, and finding the right guided sessions that resonate with your personal needs and preferences.