Have you tried mindfulness practices and found it hard to focus? Or are you looking for a passive way to relax without falling asleep? As burnout rates reach unprecedented highs, is there a better way to reset the body and the mind deeply and consciously?
The Non-Sleep Deep Rest
Non-Sleep Deep Rest (NSDR) is a term coined by Stanford University neurobiologist Dr. Andrew Huberman. It is a protocol that can provide some of the restorative benefits of deep sleep while you remain fully conscious. The scientific mechanism behind NSDR relies on shifting the state of the autonomic nervous system.
- During a 20-to-30-minute session, brain waves transition from high-frequency Beta waves down to slower Alpha and Theta waves. These are the waves that occur in the early stages of deep sleep.
- Rapidly, it helps the body shift from the “fight or flight” mode to the “rest and digest” state. It activates the parasympathetic nervous system.
- Studies show that this specific state of deep relaxation can replenish dopamine levels in the basal ganglia. This is the brain region critical for focus, motivation, and motor control.
- Neuroplasticity (the brain’s ability to retain new information) can be enhanced with these practices.
- Calming the amygdala, the brain’s emotional center, helps lower the overall anxiety level.
The protocol includes tools such as deliberate, shallow hypnosis, structured breathing exercises, and Yoga Nidra (an ancient meditative practice focused on systematic body scanning). Unlike traditional meditation, which often requires active focus or mindfulness, NSDR is passive, requiring the practitioner only to lie down and listen to an audio guide.
How to Practice?
A typical NSDR protocol lasts between 10 and 30 minutes, and there are three primary physiological components: body scan, deliberate breathing, and pure interoception. And reportedly, you don’t need to become a certified coach to practice. Basic setups and guided audios are available for free online. A typical routine may look like this:
- The practitioner lies in a comfortable place, often using an eye mask to eliminate visual stimuli.
- The session begins with 2 to 3 minutes of deliberate, slow breathing.
- Then, the audio guide directs the practitioner’s body scan until entering a passive, hypnagogic state. And this can feel like the borderline of waking consciousness and sleep for 10 to 20 minutes.
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*Note: This series is for informational purposes only and is not intended to give advice. If you are in crisis, please reach out for professional help. Always prioritize your wellbeing.*
