From: hubermanlab
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Non-Sleep Deep Rest (NSDR) is a concept gaining attention for its profound impact on enhancing mental and physical performance, relieving anxiety, and improving sleep quality. This term, coined by Andrew Huberman, encompasses various practices like meditation, yoga nidra, and hypnosis. NSDR is distinguished by its ability to shift one’s mental state toward deep relaxation while simultaneously enhancing focus and interoception.
Understanding NSDR
NSDR combines different practices aimed at promoting restorative rest without the need for sleep. It encompasses techniques that utilize directed relaxation to achieve benefits typically attributed to sleep, such as enhanced focus and plasticity in the brain.
Key Practices
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Meditation:
- Various forms of meditative practices, including transcendental meditation and loving-kindness meditation, contribute to NSDR by cultivating a state of relaxation and mental clarity.
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Yoga Nidra:
- A guided form of meditation that involves lying down, focusing on specific breathing patterns, and achieving a deeply restorative state, promoting relaxation and neuroplasticity.
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Hypnosis:
- NSDR places particular emphasis on hypnosis due to its targeted nature. Hypnosis has demonstrated effectiveness in improving focus, easing anxiety, alleviating pain, enhancing creativity, and promoting better sleep.
Scientific Basis of NSDR
Research has confirmed NSDR techniques’ effectiveness in enhancing numerous brain functions and states of mind.
Brain Activity and Focus
- NSDR practices, especially hypnosis, activate critical brain areas responsible for executive function, focus, and relaxation. Studies using brain imaging, such as the one by Jiang et al., published in the journal Cerebral Cortex, highlight NSDR’s capacity to activate the insula, which enhances interoception and self-awareness ([01:27:51]).
Plasticity and Learning
- Hypnosis, as part of NSDR, is particularly effective in accelerating brain plasticity, making it easier to implement desired changes in behavior and thought patterns. This capacity for directed change sets hypnosis apart from other NSDR practices ([01:25:52]).
Enhancement of Relaxation and Alertness
- NSDR uniquely combines deep relaxation with heightened focus, making it effective for individuals looking to decrease anxiety while maintaining productivity. It works by leveraging the brain’s capacity to relax actively while remaining perceptive to bodily and mental processes ([01:28:56]).
Practical Applications
Incorporating NSDR into a daily routine can lead to significant improvements in overall performance and well-being:
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Post-Lunch NSDR Sessions:
- Engaging in a short, focused NSDR session post-lunch can counteract the common afternoon energy slump. Techniques like a 10-minute hypnosis can provide effective deep rest, enabling individuals to resume activities with enhanced alertness and focus ([01:30:28]).
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Directed Hypnosis Protocols:
- NSDR, especially when involving hypnosis tools like Reveri, provides specialized protocols for improving sleep, reducing stress, and enhancing creativity. These protocols address specific personal goals, offering a tailored approach to mental and physical wellness ([01:31:04]).
Reveri Hypnosis App
Reveri offers a platform of hypnosis protocols based on peer-reviewed science, catering to diverse needs such as focus, creativity, and sleep improvement. The app, linked with research conducted by David Spiegel at Stanford, is available on both Apple and Android platforms for those seeking to integrate NSDR into their daily regime ([01:26:39]).
In summary, NSDR techniques harness the power of directed relaxation and focus, providing accessible, science-backed strategies for optimizing health and performance across various domains. By including NSDR practices in daily life, individuals can significantly improve their mental clarity, emotional stability, and overall quality of life.