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- Опубліковано 7 лип 2024
- In this 10-minute meditation, Stanford neuroscientist @Andrew Huberman of #HubermanLab guides you through a Non-Sleep Deep Rest protocol (NSDR) to enhance the learning process by reducing day-time fatigue and improving focus. It can also greatly enhance your sleep, boost your mood, and promote #Neuroplasticity - the ability of your brain to change and grow.
If you're looking for ways to boost your brainpower and improve your sleep, give this simple meditation a try!
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Virtusan provides science backed Mind + Health anywhere & anytime. A trusted place to re-energize, de-stress, and achieve an optimal state of well-being.
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Chapters:
00:00 Introduction
00:54 Assume a Seated or Lying Down Position
01:04 Eyes Closed
01:14 The Breath
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Thank you Virtusan for making this NSDR resource available at zero-cost to the general public.
So excited for this! Thank you Dr. Huberman and Virtusan!
That's amazing, Andrew! I will listen to it, even though I don't practice any kind of NSDR, nor meditation, nor anything else. I have quite insuficient sleep, therefore I sleep even 10-11 hours and I still feel tired. I know it's not normal, I might have some kind of the chronical fatique.
Just by the way I extremely value and appreciate that I have all five senses. The vision and hearing are the most fascinating, fundamental, crucial, vital and important from all of our senses.
Yey! Thank you for this one! Some time ago I suggested in twitter comments that you voice a NSDR and now it’s really here! That is so nice 😀
This is incredible, just did it and am extremely impressed with the outcome. Its so refreshing and nice to open my eyes and not be drowned in information. Thank you virtusan and thank you as always Andrew
Thank you Dr. Huberman + Virtusan.
I just did the protocol and it is relaxing and great.
P.s. Some 15 yrs ago, I took my first yoga class ever, at a gym. It was none mystical and mostly exercise oriented. I joined because few of my back vertebrates were hurting and I thought I must exercise to get stronger and help the relief from this pain. After 50 minutes of guided movements - which were releasing the body from tension - we came down to the best part of the class as some would describe it, relaxation and meditation. I had no idea what is entailed. Our teacher, calmly guided us to scan each part of our body - just as you did. He stayed on each part a bit longer. He said: As you look at each part of your body see if there is any pain, any tension, and tell your body to release it.
And so I did. I couldn’t believe that the two painful vertebrate started to feel adjusted and the pain was gone after the class. It felt so good. Today I understand we are calling that a protocol - NSDR.
I know the exercise helped immensely. But I started to believe that our brain has powers that are perhaps unknown to us, and I keep testing that power when I can. Even if we don’t have a scientific way to describe this yet, one way or the other, the brain is an amazingly complicated machine. This was a wonderful practice. Grateful for it 🙏🏻 thank you
Not one to comment on UA-cam videos but it’s gotta be done. I’ve struggled with anxiety for the last 4 years pretty badly. I exercise regularly, cold shower, eat well etc etc. but nothing reduced it to a level where I was enjoying life that much at any point. I was being sick from anxiety at points around 2 months ago. I listen to Andrew a lot and heard him continuously talk about this and thought why not what have I got to lose it’s an 11 minute video. It’s reduced my anxiety from about 8/10 to a 2/10 max. I do it once a day in the evenings and have done for 2 months and it’s changed my life. If you suffer with anxiety with no obvious cause like I have then honestly give this a go once a day for a week and see the difference it has on your life. Absolutely unbelievable. Cheers Andrew
Hey💙
I also struggled with anxiety and that‘s why you probably relate when I say that I wanted to find the root cause for it so bad. I mean yeah, tons of techniques out there that help but no one transforms the anxiety.
Having anxiety on a regular basis is always to some degree or even fully the consequence of having fear of fear. That‘s why it get‘s so ramped up and endures so long because it‘s self perpetuating.
I recommend analysing your beliefs and definitions over fear, at least that‘s what set me free from having regularly anxiety🙏🏼
Hope this helps, you got this!
This was so well said and I had to share.
I think all of the yoga nidra, tai chi, Headspace app, detachment philosophy are all techniques to reduce signal through the Fight or Flight cables and allow signal to flow through the Rest Digest cables.
All of it goes back to that mechanism of action in the body and all the things you listed that all of us have tried are mostly all systems for muscle and brain health but if anything they help us amplify the Fight Cables and very little in our biohacking world shift us to Rest Cables and yoga nidra is probably the best form but when it needs to be easy 10 minutes of 4-7-8 breathing has been the game changer for me.
Bonus tip: combine this or the 478 with the second sip of breath Andrew shared with us recently (first breath expands the lungs, but the second sip hits the bottom of the lungs which are the most tied to Rest Cables).
Cheers mate, we’re all pumped we’re not alone.
Thank you for sharing. I’m exercise, take cold showers, eat well, etc. etc. as well and have still been overwhelmed by anxiety. I’m going to give this a go once a day in the evenings for 2 months and see what comes of it!
Dde44t🎉🎉😢😢@@iamsercanak
@@iamsercanakdefinitions over fear can you elaborate on giving me an specific example on how you did. Great man keepushing
This is perfect. No annoying atmospheric music, birds chirping or ocean sounds, just silence except for Andrews calm instruction.
Amen to that! Those sounds drive me crazy.
Deep voice: "Now imagine you are floating in serene silence..." Background: *KAW! ah! KAW! ah!* *Kraaaaaah!* *tsik-a-zee-zee-zee*
@@kyletimbaker LMAO for real. "Imagine you are floating in the ocean" *massive cargo ship explodes, oil everywhere*
🔥🙌
@@kyletimbaker Best comment ever ... :)
been doing this almost daily for a few months now, really has made such a positive impact on my life. Lower stress, better sleep, more focus. You wont regret adding this to your routine
Wonderful to hear Anthony :-)
Is there a preferred time(s) to do this? Like what time during the day and before/after certain activities?
I think andrew huberman usually recommends doing it right after waking (if u did not get enough sleep), during the first circadian dip in the day (usually around afternoonish for most people) or possibly right after a bout of intense focus (if you do multiple bouts of learning for school or whatnot) @@yq_7865
@@yq_7865
You can do it when you feel stressed, or when you feel lack of energy, or just whenever you feel like you want to.
@@yq_7865anytime is fine
.75 speed works rly well for this video. Gives more time for breathing instructions, makes the protocol a little longer, and also by slowing the voice down a bit it makes it a bit more calming
Thanks for the tip! 🙏
Good idea! I LOVE Huberman and was super excited about this. But was wishing it was 20 min long and then when I did it found that he didn’t give enough time for true long relaxed breaths
I will try this. 10 minutes is not enough for me to fall asleep/relax
That's a great tip! Found myself thinking I needed more time to breathe
Yeah I wish the breathing parts had a little more time for them, I dislike the .75 because I can't stand the distortion on the voice, breaks my immersion.
This being read in his voice is truly the icing on the cake 🫠
Absolutely! Thank you 😊…
Listen at 2x speed! 🤣
@@maxmat2874 really dude
Oh baby!!! ❤❤❤😉😜😋😍🥰🤭🤗☺💯😲♥️♥️♥️
Yaasss u know it, its so weird hearing him not say podcast also i also listen on 1.5x or faster lollll
I just used this to calm myself down from a panic attack. Thanks to everyone involved in the production of this
Panic attacks are the worst. I've tried everything to ease them over the years, but nothing keeps them at bay quite like Ashwagandha-would highly recommend looking into it.
@@charlie_tillett ashwaganda totally delete my panick attacks
@@damenation ashwagandha is God sent
@@charlie_tillett for real
My grandmother used to do this(योग निद्रा)every evening anywhere from 6mins to 20 mins without fail every day of her life along with one round of meditation with 'जपमाळ '......i miss her
Nothing is better than an NSDR with Andrew’s voiceover. Thank you.
Edit: kinda sad they just added ads in the middle of the video. It used to be so relaxing...
Been doing this everyday for 2 weeks after hearing Andrew Huberman recommend NSDR. Honestly, it's helped reduce my anxiety and insomnia so much! I feel more clear-headed and productive as well. I tried doing it more for stress but didn't expect it to help me in other areas of my life. Thank you for creating this!
When and how often do you practice this?
@@juanguillen6125 watch the Andrew huberman video he tells you about it
@Juan Guillen I'm doing it in the morning right after I wake up to make up for missed sleep
@@spacecookiez5045this means u can sleep less and still be more productive?
Or download it
Amazing to hear the man who introduced NSDR to many of us is actually the one voicing it for us! What a wonderful partnership
It’s called yoga nidra which was introduced by ancient India
@@ravicrazyster Yes, Huberman talks and establishes that in his podcasts, but NSDR is a more scientific approach and protocol anyone can practice without getting into the mystic side of things.
@@Eddi3Pwnsyoga nidra is scientific.
I have four young children (all under the age of 6), so to say I struggle with consistent sleep is an understatement. Having this tool available to me is extremely valuable. Thank you, Andrew, for this resource.
You are very welcome :-)
Anyone try NSDR on young children, middle schoolers or older students? I asked a frustrated bipolar homeless guy to sit down and try it (with headphones). He became significantly more calm, and could focus on his next steps. Wished he had a phone so he could use it regularly. Truly magical to see his response, particularly since I didn't think it would be all that useful, but I desperate for him to relax.
I would like to remind everyone that this practice is called "yoga nidra" and there is a lot of guided meditations all over the internet. Happy relaxation.
many techniques from India like Pranayama and its variation are being rebranded to avoid giving credit to the sages... that way it is presented as a product of "research" and claim authorship ( you can see like "box breating" " alternate nostril breating" " happy baby pose" and so on are plain practices from India that were stolen without giving credit to the Rishis.
Ally Boothroyd does amazing ones
Talk about stating the obvious. Thank you soooo much.
@@kiwifyson yep, that should have been mentioned by Andrew. Leaving this information out does disservice to people, but I understand that he wants to provide a protocol for the western mind where yoga nidra might be considered woodoo that just can't work. People have spent thousands of years figuring that shit out and they were smart. Western science is here to rediscover it again with a different set of tools and maybe push our understanding further. We are at the stage of rediscovering. There is nothing wrong with that, but in the mean time we can just use the deep wisdom that's already here - yoga nidra.
We know, this is just a more straightforward version which is appreciated when you’re low on time
Who is still listening to this instead of the new version? This one it’s just so much better.🙌🏻
I can't explain how I feel every time I do this. I'm on medication for depression and the only thing that makes me really not think about anything else is hearing his soothing voice and going to saunas. I can't find the words to express how this has changed the way I wake up in the morning, I feel more refreshed, well rested, happier.Thank you.
Try cold shower with it
Nsdr->Cold shower->meditate and sunshine-> some quick push-ups = the morning recipe for being happy and not an asshole.
Vitamin D, fish oil, and sun light are also helpful
@@nels6991 wim hoff breathing method relaxes me the most you should try iy
Try go exploring.
This was lovely. I have PTSD and exist in a constant state of "fight of flight," and find it so hard to relax the way people talk about. I spend time being social, walking in nature, doing quiet hobbies, listening to music - and while that stuff helps, it doesn't make me feel relaxed. I'm so glad I found this, because it really made me feel much calmer.
hey, do you still have PTSD? and if not how did u got rid of it ?
@@overmind13 hey there! I do still have PTSD. Unfortunately, it's not something that can be cured, only managed, but since my diagnosis a year ago I've become a lot better at coping with it. I'm also medicated now which has helped, too. My flashbacks are less frequent and I know what to do when they show up. I still struggle with regular nightmares, and my daily tension is through the roof... but it's not as bad as it was at the start. If you're dealing with this too, it's gonna be okay
YES, I've been wondering if Huberman was ever going to record one for us. Your voice is wonderful to listen to Andrew, thank you!!
This will probably be my most replayed video of the year. A big thank you to Dr. Huberman and the Virtusan Team!
Andrew huberman's voice is much better than a meditation guru's voice in this video. Thank you 😊.. .
Herpaps
I run with fire EMS department on a 48 hour shift. This comes in really helpful if I've had a busy night to feel rested.
48 hour what 😮
I just did this. By the end I burst out crying. Didn't notice how tense I was and how much was going on in my mind. I want to thank you so much for this!
I'm feeling like I need to cry.
I just get tears rolling out . Kind of like those tears when you yawn. It's non emotional.
I also had a strong emotional reaction but I couldn’t stop laughing. Almost like my stress was being melted off my body
I’m glad. Sometimes we are so clouded by things going on in our minds that we buy our emotions. Things like inner happiness or relief are the results of this amazing practice
@@jguitar151 I had a laughing impulse as well. Odd.
This is my first approach to any of this, I just got diagnosed with ADHD and I've been doing this for about 3 weeks and i don't know how i didn't know this whole world of stuff existed. Really amazing stuff, thanks
Doing it since October 2023, twice a day or on any high cognitive intensive days + organic nutrition + 3 times/week gym + long walks.
Improve my mood, learning and attitude towards problems.
Thank you so much
If you’ve never had anxiety you will not know how helpful it is almost immediately
Thank you dr Uber man
Much love Dr. Huberman. Seeing as you’re the one that introduced most of us to NSDR, it’s only fitting that you are the one guiding us through it!
The mid video ad was a lovely touch
😂😂
Surely that doesn’t happen
Ugh that’s so annoying. Must be a UA-cam thing? Mine didn’t do thay
I have played this vid many times. Got no ad, which means it's yt showing ads, not the channel
I gotta say, this blew me away. I have insomnia, i never fall asleep easily. I threw this on and before the video was over i was falling asleep, had to turn the video off because now andrew was the one keeping me awake. Lol
UA-cam has so far given me four ads in one viewing of this 10 minute MEDITATION, this is absurd
This is almost exactly like deep relaxation I teach at the end of my yoga classes. Some people won’t attend yoga class but they’ll listen to a scientist about “NSDR”. I love it! Great job Huberman!
So uptight and stressed. Can’t get to sleep. By the time I got to the feet part I was smiling ☺️. Wanna give you a hug 🤗 Doc. Thanks. 💤
It is insane how much more focus I have when I do this in my lunch break
Commenting just after doing it! Feels like time is passing slowly, life is feeling less hard, body and mind are at peace 🕊️ Love this!
Thank you sooooo much. I have been battling PTSD and anxiety and this offered immediate relief. God bless you Dr
.Huberman !!!
Would someone be able to help, with the visualisation. Do you literally visualise yourself illuminating your body or do you visualise that part(or at end your whole body) being lit up/bathed in light? I struggle to visualise myself using a torch to light up my body.
@@Blackbishopifywhat i try is being in a dark room and visualize my soul leave my body and that soul lighting up my body with a flashlight sometimes its hard ngl
@@Blackbishopify I visualize a strong light that enhances my sensibility in that part of the body
andrew huberman is a deity.
my son this is indian yog nidra technique
As a coach who does NSDR with her clients as well, this was an amazing experience to be on the other side! This is one of my favorite NSDR protocols on UA-cam😍😌
What's your favorite?
The one who put adds in there us just a pure sadist..
Thank you mr. Huberman tought!
Fantastic! Thank you!
You’ve got powerfully hypnotic voice. Your energy has a comforting and trustworthy impact-❤- for what it’s worth, i can tell you after receiving and also leading many yoga classes - that you are particularly gifted at helping others … thank you - thank you 👏 this is an absolutely wonderful nsdr script … wow, wow, moreeeeee please!
Absolutely agree!😍
No doubt.
Thank you, Dr. Huberman!
I've got so used to listening to this, usually at the second "round" of deep breathing I just fall into into a short but deeply relaxing sleep, often woken up by the ads at the end of the video. I fucking love it:)
This is the best of all..!Thanks Andrew 🙌💪
Thank you doc! Surprisingly soothing voice too
Thank you, Dr. Huberman❤️
The impact this protocol made to my mental health in one year is literally unbelievable. Thankyou Huberman and Virtusan❤️
wow this was amazing
Todddd wassup dude?
This is yoga nindra(Yoga sleep) from Yoga 😂😂 you renamed it🤣🤣🤣
@@keshav_k_0793okay, so what 🥱
Yess, people were recommending me this. But this is literally Yoga Nidra from the patajali scriptures in India.
It's renamed as sometimes when people hear Yoga or anything mystic they get put off. But yes this is all just yoga Nidra. Nothing new but very beneficial
Thank you!!!
Thank you Dr. Huberman 🙏
We love you Andrew! Thank you for being awesome!
This was wonderfully relaxing. Thank you so much. I have been nervous and anxious all day and feel so much better now.
Ah I feel so relaxed! 12 hour nigthshift here I come. I will try to take a break and listen to this again at work. Thank you ❤️
So beautiful. Thank you Dr. Huberman.
Absolutely amazing
its wild how mid day this makes me clear headed and ready for work and at night this makes me floaty and ready to actually sleep. thanks Dr. Huberman!
Like those who have listened this NSDR script 1000 times
This is absolutely great. Thank you.
Bless you for wanting to reach out to people in the way you do, bringing them knowledge and helpful tools, all free of charge. You are amazing!
I think ive been waiting almost 1-1/2 years for him to come out with one with his voice amazing.
It was my first time doing in whole my life, I'm 27 years old, recently started watching Andrew Huberman, today I've read the Toolkit for sleep, and decided to move to the peaceful place for life asap, and will be doing the sleep routine from today.
Nice
@@basketguitar9768
Thank you very much both Mr. Huberman and Virtusan Team!!!
Thank you for the time stamps
It’s crazy how this actually works and how much better you feel after! Much better than just taking a nap in my opinion
Such a soothing voice....is like being massaged by the sound of it....So relaxing. thank you Dr Huberman
You're a very loving and kind, marvelous human ❤😊 thank you for this!
I’ve been doing this every day for two weeks, so good
I've been meditating for a while now and its been such a great experience but this NSDR feels special to me, Huberman's voice is hypnotizingly beautiful.
Thanks for recording this. After listening to every episode of the podcast (many more than once) the familiarity of your voice seems to add to the effectiveness of the protocol.
Phenomenal! Thank you Andrew, and Virtusan.
Opened my eyes with a smile!
Thank you so much for this Andrew! I use NSDR daily from Madefor …this is over the top 😌
I was able to listen to this whole thing and had these waves of feeling suddenly deeper rest. It almost felt like each wave of rest was from something tense inside me it was really interesting! Today is day 1 of jetlag and immediately after this I turned to my right side and napped for 1.5 hrs. I feel so much better!
Huberman is a great guy who helped general public understand complex neuroscientific concepts and how we can incorporate them in our daily lives for the betterment of it in simple ways!!!
Thnx Dr. H
This is amazing, you are teaching something so spiritual and connected in a sober spoken video. It is easy to follow and gave me peace!
Thanks to Huberman’s nsdr protocol I have now achieved total mental clarity and have gained the ability to manipulate 5 different women at once, truly a wondrous scientific power.
It definitely calmed me down. My heart rate was 95bpm when I started and after the 10mins it was at 74bpm
what a voice...☺😊
Thanks to my coach I was introduced to this short meditation & I am very thankful for it.
I was feeling rather overwhelmed and just the simple act of sitting down, closing my eyes, and following this exercise helped me a lot to relax again. So thank you 💚
This is very similar to regular mindfulness, which I practice regularly. Good stuff.
I am using that guidance regularly. It helps so much to reboot my entire state of being during the day. Thank you Andrew Huberman!
I used to do this after each yoga training session about 20 years ago. It's amazing that I find it now! And yes, it's really really good.
Incredible
So so so relaxing! Thank you for this!
ग्
Thank you so much, Andrew 🙏
Welcome! :-)
This is gold right here. Thanks 🙏🏻
You're making the world a better place Dr Huberman. My life has changed for the better since listening to you.
I'm a huge Huberman fan. This NSDR is soooo much better than the one I've been listening to. Thank you.. thank you 😊
You think? ♥️♥️♥️♥️😲🤣
Thanks Dr. Huberman for this amazing tool! I would not be able to do my research work without your podcast and NSDR!
Doc, you dropped this 👑
This is amazing
Thank you Dr Andrew, it’s really fantastic. I am working on restoration of sleep because I have insomnia over past months so this is one of things I am learning. I however, fall asleep in the middle and wake up towards the end. I hope that as I practice I will be able to stay awake through the process.
How many times this saved my day or sleep I can't count. And I can't thank enough!
This recording saves my life on a daily basis.
Thank you so much for adding the chapter mark🎉❤
You're so welcome!
At last Dr Huberman uses his voice for a guided relaxation - I have shared this recording with so many of my clients and use it myself. Thank you Dr Huberman.
Thank you so much for this meditation and also for your amazing podcasts.
I feel so refreshed after this protocol. It has helped me stay focused on my daily tasks, and is helping me to reach my goals.
I tried so many “yoga nidra” but couldn’t follow for more than a few minutes due to the background music or the narrator’s voice. I’m so grateful for this straightforward and effective protocol. I can finally experience the benefits of it, thank you so much!
Sir your voice is mesmerizing 🙏 feeling awesome
Doing this makes me cry everytime. It feels like such a great and much needed release. Thank you!
Very effective. Thank you!
Went from 86 bpm to 75 bpm, thank you! I’ve been feeling so anxious and that causes me to be short of breath. It’s exasperating to say the least, I’m also a mother of two (one of them being 3 months) and I’m the middle of unpacking a move-this is game changing. Thank you.