10 Minutes of This Feels Like 8 Hours of Sleep (Andrew Huberman)
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- Опубліковано 7 лют 2025
- Andrew Huberman, professor of neurology and ophthalmology at Stanford, shares a simple 10-minute practice that can make you feel more rested after a bad night’s sleep.
This video is a condensed and highly edited version of the full 204 minute podcast from @FoundMyFitness. We highly recommend watching the full episode and following the pod.
Andrew D. Huberman is an American neuroscientist and tenured associate professor in the department of neurobiology and psychiatry and behavioral sciences at Stanford University School of Medicine.
Speaker: Andrew Huberman
UA-cam: @FoundMyFitness
Source: • Andrew Huberman, PhD: ...
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#andrewhuberman #hubermanlab #nsdr #yoganidra #sleep #sleepbetter #health #mindfulness #health #healthtips
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I am surprised at the negative comments targeted at how long this video is. Dr. Huberman is a neuroscientist and university professor. I have watched his podcasts that are over an hour. I personally appreciate him taking the time to share what he's learned. This is not TikTok.
Exactly.
Absolutely- ppl need to develop an attention span
It just reveals our cultural lack of attention which seems to be decreasing over time.
i have been doing this for the last few years, and i never realised it was a thing
i was taught about meditation and shav-asana [ a yoga practice in which u let loose of ur body like a dead person and just relax]
and i merged both of them[ i live in india ]
here are some modifications which you can add to increase the effects -
1. wear headphones and listen to a binural beat, i would prefer you to hear water flowing sounds or OM chanting can work too, just remember that it should be a smooth loop
2. do it with a good room temperature with no distractions
3. include a breathing style while doing it, i use combo of wim-hof breathing and deep breathing together
4. if you are using a breathing style, make sure you drink plenty of water because using a breathing style will make you thirsty and also, i would prefer you to do it with empty stomach
5. in between session, hold your breath and relax urself as long as you can, it will increase your lung capacity
6. while doing all this, try to clear ur mind, but i prefer that if you can't, just think that you are talking to your soul, your true self, this creature/being inside you is supreme and has all the answers to your problems, imagine him and you, both in a environment you find peacefull and let him ask you some deep question
this really would help you get over some tragedy, depression and etc.
also, doing this and mastering this will allow you to be calm most of the time, and will help you sleep fast
hope it helped you, it took me 3 years to know all this and 10 mins to type, so make sure you like it so that others who are in need can see it
i am a student who is preparing for JEE advanced, one of the most toughest examinations in world, and i'm only 15, so it really helped me
Thank you
Thank you
Makes more sense than the main video. I am still not sure what or how to do from the video, but heard lots of noise about the benefits. Thank you for making sense.
Thx buddy 🫡
Thanks for this
When I was diagnosed with an aggressive form of breast cancer last year my oncology nurse practitioner sent me several yoga nidra videos. I’ve done it ever since and it relieves my exhaustion and anxiety. It’s a wonderful thing! 🥰
I'm in the same boat. Would you mind sharing your favorite ones?
@@Schnelllll there is a young lady, her name is Ayla Nova , I like hers the best.
@@Schnelllll ua-cam.com/video/jID7CuY7cIQ/v-deo.htmlsi=2xGV-UIjH23uy3Rd
look at the Dinomit model of cancer,
look at cancer and epigenetics
I pray for all your healthy recoveries and anybody else going through cancer.
❤❤
I am a certified yoga nidra teacher and I normally have people report how good they feel after class. This is so important for people to see this research. We know how it makes us feel now we know why.
I'm a RYT and practice yoga nidra. It's my favorite practice and I'm so very grateful for you and all yoga nidra teachers! I hope to become certified as part of my CE in the next year.🙏
I'd tried it a couple of times, years ago, and it made me feel super weird.
I know it's good for you, so I've really wanted to try it again, but I also don't want to feel that weird feeling again.
I've practiced the Five Tibetan Rites and Kundalini yoga regularly for about 20 years, so it's not like I'm a stranger to yoga. I also like doing Qigong.
I'm curious if any of your students have reported experiencing odd sensations?
@@fantasticvoyage2989 everyone has a different experience. I had one person get very depressed the first time but she's come several other times and does not have the same reaction. I tell people drink lots of water. If there is any trauma in your past, that could bring things up. It's good to have a therapist for that. If it's just a feeling that is "off" or "spacey" it normally passes in a day or two. BUT, if it doesn't feel right, it's okay to do those other great things you do!
@@fitzpatrick368
Thank you, I really appreciate this! :o)
and who dafuq gives such certificate exactly?
I was told by a very old man that if you can’t sleep, relax. If you relax the entire night and didn’t sleep, you will feel rested by morning. Although, after a while of accepting relaxing, sometimes drifts you off to sleep. Which is a good thing!
If you dont get sleep skip the sleep the day and the next day you will sleep early but give your body only a 4 hr sleep next day , you will feel pathetic but doing this you will rearrange your sleep cycle
That very old man told you absolute bullshit.
@@bastinbastiDoes this method have a name?
@@mrjj-s6eIt’s called sleep restriction. It usually takes a few weeks. I tried it. It‘s the most effective method of coping with insomnia. It is super exhausting and absolutely worth it.
I discovered this in hospital with nothing to do but lay there - not even a clock to look at. So I just drifted timeless. Felt great.
It's heartening to see Yoga Nidra getting recognized worldwide. Yoga Nidra is an ancient practice originating in India. Its roots can be traced back to Sankhya philosophy (first written down around 700 BC but dating back to around 1000 BC through verbal teaching).
Thank you for that. So interesting.
India is great ❤
but is it rlly just lying without any movement for 10 mins?
@@kebub1 yes , you can do meditation but you have to stay awake and do deep breathing
Is there a channel or video you could recommend? Thank you!
This is SO TRUE. I even take 6 minute breaks where I sit comfortably and gently bring awareness to what I'm physically feeling (if I have thoughts I simply bring it back to what I'm physically feeling). All the while I'm breathing a bit slower, what you will typically find is that you will breathe slower and easier if you bring awareness to the physical sensations of your body. This is essentially what is meant by being: bring your awareness gently back to physical sensation.(I want to emphasize gently, if there's a thought that's okay if there's a judgment that's okay leave that thought, leave that judgment gently). It has 100% of the time worked to relax me and improve my mood noticeably (not 100% better forever, but a noticeable difference minimum for 30 min for me and usually up to 1h), yes 100% of the time, please give it a shot.❤
thanks!🎉
I am so happy to see a short Andrew Huberman video on one subject rather than two hours of intensive exploration of a subject. I try to cover a number of interests, and can't really spare hours on one subject, but I really like your explanations of vital subjects. So, this is a delightful 9 minutes and 7 seconds! Thank you!
As a chronically sleep deprived person, I have to say that I tried this and it works just as you described. Thank you for sharing this with me.
Thanks!
You’re welcome! ☺️
Yoga nidra is not 1000 years old , it was written by Maharishi Patanjali the father of yoga sutras during beginning of kali yuga.
Thats a minimum of 5000 years old.
Yoga nidra is done after you get tired to regain energy and power.❤
he said 1k years or older so :D
I think that important part of this podcast and practice is giving yourself permission to rest a bit during the day and not feeling guilty about it that you waste time
Gradparents would say ...im just resting my eyes..😂😂😂
@@billg4630 and that "cutting wood" sound was...? 😅
LOLOL that's exactly what I tell my wife!!
There is also a 20 minute protocol. This is important because, with NSDR as with meditation, you do need to 'relax away' from any thoughts that may be bothering you - and this itself takes time. I myself do not feel as if I have slept 8 hours, even after 20 minutes, though my stress level usually decreases. I note that Huberman himself is an experienced meditator, so it will have been easier for him than for those of us who are just starting.
It’s funny cause I’ve done this for a long time. It’s like a nap but you can still hear everything around you and come out of it whenever you want. It’s a great feeling and a solid place to re plan out the rest of your day.
Yoga Nidra helps my insomnia and anxiety so much! I recommend also doing vagus nerve stimulation. My favorite is putting my legs up against the wall and allowing my back muscles to relax and even crack as I stretch my arms backwards
2:49 Shavashan (Yog Nidra). We have been doing it from Ages!!
It's a important part of our school weekly physical training.
we Indians dont even do it properly more than 2 mins lol
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I told my husband all the time, because he constantly gets up because he can’t sleep. He wakes up and he can’t go back to sleep so he watches TV. Worst thing to do! I tell them if you can’t sleep, just lay there in bed with your eyes close and just Listen to your breathing. Try paying attention to your body starting at your head down to your toes slowly. Usually within 10 to 15 minutes I hear him snoring, lol. When I’ve had too much caffeine and I can’t sleep, I just lay there with my eyes closed no matter what and stay relaxed like I’m floating on a raft And I still GET up rested
I’m already doing this… but had no name for this protocol… ( I even thought I was just being “old”.. and just needed the rest. ). What i can more clearly see now, after your video, is want the time out.. the time to recover, and just be. I continue to benefit from “rest periods”. My being enjoys the “shut-down”, the reboot, the time out. Thank you.
The American ability to spend 9 minutes talking about something that could have been said in 2
Huberman has taken that 10 steps further by talking in a video for 3 hours where the actual content could have been said in 2 minutes.
Can you tell me what did he say, cuz i dont wanna watch the vid i will just save it untill someone puts a summary
so true, but is not only americans, it’s a global trend
😂😂😂 I'm literally waiting for that one main info
Just google “yoga nigra” if you want a quick answer. I mean why continue to watch…He gives background information on what “Yoga Nigra” is…Do you know what it is?
I have been doing this intuitively for the past months or years. I just call it relaxation. 10 minutes work but I often feel I would want to do more. It's one of the rare technique (if not the only) that has helped decreased the intensity of the "stomach ulcer" I apparently have. One key is that just like meditation, I feel its effect is even more amazing if I don't want to sleep but do it anyway. If I am sleepy, I feel the effect get closer to that of a nap. Whereas if I don't want to sleep, I can do a deep and real body reset which I find feels even greater.
Thank you, this is awesome! I sometime wake up at 3 or 4 am, and... you know the rest! I will definitely be practicing this 🙏
Great! Glad to help.
Some of my favourites on YT are Lizzy Hill, Loren Runion, and Kristyn Rose. I often wake up between 3 and 4am, do a Yoga Nidra and then often get up for a very productive couple of hours before other family members arise. If I am tired, then it helps drift me off to sleep. Enjoy 😊
@@dacrumpy Thanks!
I'm pleased that you named the meditation technique that I developed about ten years ago NSDR. I used it to improve my eyesight and treat prostate cancer, and my students have shared how it's significantly enhanced their physical, mental, and overall quality of life.
I was practicing Yoga Nidra about two years ago, and I have experienced significant improvements in my focus and concentration. However, I’ve noticed that these benefits also occurred at bedtime, making it difficult for me to fall asleep because I felt very alert.
Did you do them right before bed ?
@@whysoserious6641 no
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I heard about that
@@FireOElijahMCwho is the author, please? I've been looking for this book but haven't found it yet.
@@angelagladwell354 it's julian bannett
Which country r u
Sleep is very important as also the rest, thank you 🥰🪴
Doing Yoga Nidra/NSDR when I can't sleep is not only restorative, it's a good way to address anxiety. ☮☮
Majority of the Hindu temples in India specially in the northern region of the country have been doing this for past 5000 years. I got a chance to visit one and stay there for a week and boy it was magical.
At 2:11 he explains exercise.
Such an important reminder of previous habits, I used to practice at my former company. Many thanks for that, I will get into this habit again. 💚
I wake up in the middle of the night and use NSDR to get back to sleep. WORKS EVERY TIME! i’ve also used an NSDR when I get sleepy while driving on long trips. I pull off at a rest stop and do NSDR for 10, 15 or 20 minutes. It’s amazing how refreshed I am when I wake up and I can continue the rest of my drive.
This is important: When I was diagnosed with Parkinson's Disease (low dopamine disease) the first couple of years I couldn't sleep -- that's a whole other topic. Anyway, I got into dropping down to "sleeping awake" as I call it and when I got good enough at it it was like sleeping -- very restorative.
That said it takes a lot of practice and time and you have to let your body become limp like you are asleep and also be able to meditate which is nothing more than ignoring your thoughts and resting your mind on what is not fleeting.
I got out of practice once I was sleeping better but this is inspiring me to get back into it. It's just a great skill to have if you need rest or if you get into an emotionally stressful situation or even a mental block when trying to solve a problem.
I get physically triggered eaily by emotions and this is hard on health. Sometimes if I know I'm going to be dealing with something difficult I will do this right before that situation.
Thanx, Andrew. This is super useful info i can incorporate right away. i'm grateful to u for sharing so freely so many great tips for more conscious perhaps and more productive life.
It’s not andrew’s content. It wss stolen by this lame channel.
This is old hat for Indians. We call it Shavasana and most of us learn it in childhood. But it's good for people who didn't know about it, it's very restorative. 👍
Shavasana is different from Yoga Nidra. The posture is the same. But there is script Yoga Nidra practitioners run (body scans). Shavasana does not have a script and people do it for 1 min.
Sadly these firangs steal our thousands years of ancient knowledge and wisdom, repackage it in different label and sell to their gullible people as related to Yoga!
I don't understand why westerners hesitate to use terminology of Yoga.
My genuine reaction was "oh bencho! Yeh toh mummy karti hai" 😂
Indians are always seeking credit for everything....
Shavasana and Yoga Nidra are two different things.
@@rayrwyr yog nidra is done in shavasan...😂
Wow, I didn't know this was a thing, but I do it all the time without a name for it. I often do it in the early morning when I wake up or to get into that restful sleep mode at night. I also use it during the day when I am tired and I feel so much better even though I didn't sleep. Being still and being connected body and spirit works wonders.
Mindful meditation would seem to do the same thing in regards to being and feeling. And such is a key part of just normal yoga as well. Heck, it may include body scans.
Thanks for this.👍🙏
Beautiful, BEAUTIFUL way to end 🙏🙏🩷🩷
I would unintentionally do this on mornings where I didn't get enough sleep. Just lie there face up on my bed not moving and just try and stay awake. I did this because with sleep deprivation I was too lazy to just get up out of bed but never realized that doing so actually gave me the energy I needed to get up. Definitely very interesting.
This guy just invented lying down and resting 💀
Rofl
Meditation is not about focusing. Meditation is simply observing both inner and outer experience without interfering. Any practice that requires doing something like focusing or visualising is not meditation in its true sense.
Yoga Nidra is just like taking a power nap. You're resting and getting more energy or feeling recharged afterward.
Well put!
Not at all Yoga Nidra is a power nap. In the power nap you actually sleep for a short period of time. That's not what happens in Yoga Nidra
@@nikhilvardhantawania4591 These westerners are good at stealing and repacking the ancient knowledge and wisdom but their understanding starts with Google and ends on UA-cam 😂
It's NOT a power nap and you should not fall asleep with traditional yoga nidra😊
Awesome video... I have both of Andrew's NSDR videos on my restful sleep playlist. Both 20 min and 10 min. I use them to just relax at times , but mostly to wind down before my peaceful sleep music.
They truly help, I utilize many of his various protocols.
The sleep series he mentioned with Matthew Walker wax excellent.
Thank you for sharing
Thanks for sharing. Glad to hear that!
Sometimes I wax philosophic. Alas, tis such that I - and I alone - wouldst deem excellent.
I actually did that in my 20es from the book of russian author without knowing all the names and details about yoga, still use that when I feel stressed, it does really restore...👍😍❤️
I learned to do this when the kids were babies when I needed rest but also had to be aware of what was going on around me.
Awesomeness!!! The power of the mind is Amazing!! Thank U for sharing this!!! 💗👍❤️👍💗
Awesome Video!!❤
Very interesting, to hear your habit explained
Bro, YOU feel amazing 😉
I thought this is meditation, i had problems focusing on breath then I found out that you can just be in the moment still, and it has the same effect you talked about. From my experience you can also sit. The feeling is like somebody gave a charger that you can use whenever you want.
This man is wonderful 🙏🏼☀️
Fascinating! My husband has been struggling with terrible insomnia. NSDR (yoga nidra) practice really helps him. And helps ME, too! 😊
Why is it may really help? Say it with confidence; it really helps.
Wonderful! What time of day does he practice the NSDR?
When do you do it? Night or morning ?
Thank you
Great video as always 🔥
Thanks LaunchDude! 🚀
Honest question --> what is the real difference between this and hypnosis, given that you’re listening to a script while you’re laying there awake relaxing? That is the same thing that people do under hypnosis. Thank you for answering this!
2 weeks after returning from Vietnam (1968), I went to sleep, got up once to pee. I slept that night the next day the next night the 2nd day and the 3rd night without waking up. I believe you can catch up on missed sleep to a point. It took 2 weeks to convince my brain it was safe to sleep.
All these years they’ve been telling us the 10-20 min SNOOZE we all love is bad for us. Now, this… hehehe
YAY! 😁
Good info!
GOD BLESS ❤️🔥
@7:00 Huberman: "I woke up at 5, that's a little early for me"
Me after watching Huberman morning routine about getting up at 5am every morning and taking a cold shower, going for a walk and getting work done before work. 👁️👄👁️
Nidra 4-7-8 breath
Inhale through your nose for a count of four, pause for seven, and exhale through your mouth slowly for eight counts.
As I understand it and I'm happy to be corrected if I'm wrong, if you do these breathing beats then you really don't have the ability to think about much else other than how it's affecting your body. And if you make sure every breath is this rhythm, then you are forced to stay awake. And I think that's the key if I understand Dr Huberman right.
Life is so chaotic these days, always being force fed drama, force fed news and information feeds, tied to the phone. Not many people take breaks to just be in nothing anymore
THIS MAN :::::❤
You didn’t give specific directions especially for how long the exhale breath is supposed to be-how could you leave that out?
Yoganada has said with doing YN and forms of it he can rest the entire body and stay awake for many days without needing sleep
I meditate for 10 minutes and 3 hours have passed sometimes. It just was like 10 minutes and full awareness with no sleep of course. Strange.
❤ love that
Discovered this in my 40s.... I just Called it Resting.
I kinda thought myself something similar. Put on an alarm and just lay still, and allow stuff to come without forcing anything. Just make it until the alarm, and just wait until your brain shuts off.
Often I get so many dream like states in this as well
so coooooool ❤❤❤❤❤❤❤❤❤
Michael Singer: the highest form of spirituality is relaxation.
He is basically talking about meditation when ur laying down..
Har Har Mahadev, Glory to the one also known as adiyogi, and who invented yoga🙏
Thanks India on gifting yoga to the world.
Not the india of today
This is the india of the past
Spiritual kind welcoming
Anytime
Have been doing yoga nidra for some years. It that’s a while to find a style and even the voice which works for you
So this practice is called Yoga Nidra …up to this point really didn’t had any idea this was a real practice for to help you correct your sleeping patterns ,not able to sleep throughout the night will have to do a little more research & learn this technique to help me sleep .Thanks !
I want to try! How can I start? Are there instructional videos?
I have been working through the gateway tapes which are binaural beats for guided meditation. It leads to a similar state of a relaxed/asleep body but typically involves more introspection/focus. I have been seeing similar results with this but am curious how this practice differs. I usually meditate in the morning when I have more energy but am looking for something that may help with sleeping at night and silencing/slowing down the thoughts keeping me up. Considering giving this a try and seeing how it differs
I love Yoga Nidra and glad Andrew has put this analysis and suggestion out there for wellness minded peeps.
I thought he would say taking cocaine😂
Doctor thank you so much
Cold 🥶 Showers 🚿
Nothing but 8 hours of sleep feels like 8 hours of sleep.
Thank you for your research!
I don’t really get the difference to meditation. Focusing on the sensations of your body is meditation.
So how do we practice yoga nidra?
How do we get to a state of "being and feeling"? Just lay down and do deep breathing, while scanning body sensations ? Sorry to be a dolt, but I must have missed that part.
Yeah you're right, this guy is a fraud
He hasn't explained It... For me this video is incomplete
just search nsdr huberman right here on youtube. it's free. "a fraud"? come on...
Haveniing increases dopamine to see Dr Ruben x
Where can you get an NSDR script?
Sounds like just meditating while laying down
Yup
All my life I do this when tired; lay down, deeply focus on listening to ; chakowsky overture 1812 with Herbert von karajan (approx 15 min.) . After I feel 100% fresh. 😊
Same! I had my own personal way of doing this when I was younger, before I heard about NSDR.
what are your thoughts on transcendental Meditation
Hi there. I love your thought process. Are you into frequencies at all?? I’m an EEG reader and I’m very fascinated about how our brain works on frequencies. I would love to hear your take on that.
Good info, but with bleeps at the start and adverts in the middle, I'll go with the original Hubermann video...
yeah this titles are gradually going to the point claiming that 30sec of yoga nidra feels like 24h of sleep. Yoga nidra definitely works but its hilarious what people do for views (clickbaits).
The Brain is the BODY NOT THE MIND! BEING AND FEELING is called the MINDFULLNESS OF BODY in Foundational Buddhism, a main basic practice of meditation
All your doing is trying to repackage ( breathing exercises).
The Breath is the key .
Your attention is always on something , unless falling or asleep.
You can choose not to focus on thoughts, but then your attention is on ,not to focus ..
I haven't heard of this. How do you get started with the yoga nidra? I've been struggling for years with my sleep. This sounds good and would like to try it.
But how do you do NSDR?
And yoga asanas increase the yoga nidra experience. One need to prepare the body and mind for this practise.
So, does he explain how to do it in this video?
❤️🔥❤️🔥❤️🔥
Where do I find these videos or instruction on how to do it myself?
There is a video from Andrew Huberman, who guides you through a 10-minute NSDR-Protocol.