#NSDR (Non-Sleep Deep Rest) with Dr. Andrew Huberman

Step-by-Step Tutorial: Non-Sleep Deep Rest Protocol

1. Get into a Comfortable Position: Find a quiet and comfortable place to sit or lie down where you won't be disturbed. Close your eyes and take a moment to relax.

2. Deep Breathing:

   • Inhale deeply through your nose or mouth.
   • Exhale all of your air through your mouth, as if through a small straw.
   • Repeat this deep breathing pattern two more times.
   • Understand that long exhales through the mouth help slow down your heart rate and relax your nervous system.

3. Body Awareness:

   • Imagine yourself looking down at your body from above.
   • Focus a spotlight on your feet, paying attention to the sensations at the bottoms of your feet.
   • Gradually expand the spotlight to include different parts of your body, from feet to thighs to abdomen, chest, arms, and head.

4. Muscle Relaxation:

   • With each deep inhale and exhale, imagine sinking slightly into the surface you're in contact with, starting from your lower body and moving up to your upper body.
   • Focus on relaxing the muscles of your face and extend the duration of your exhales slightly.

5. Sensory Perception:

   • Direct your attention to the contact points between your body and the surface you're on.
   • Inhale deeply and exhale, imagining your body sinking slightly further into the surface with each exhale.

6. Mindful Movement:

   • Slowly move your toes, ankles, knees, head, hands, and arms ever so slightly to reawaken your body and nervous system.
   • Open your eyes slowly as you become more aware of your surroundings.

7. Controlled Perception:

   • Recognize that by focusing on specific sensations and controlling your perception, you can influence your state of mind and relaxation.
   • Use the attentional spotlight to direct your focus on different parts of your body to achieve a heightened state of alertness or deep relaxation.

8. Practice Regularly:

   • Repeat this Non-Sleep Deep Rest protocol regularly to train your brain to enter a state of deep relaxation and control your overall state of mind.

By following these steps and practicing the Non-Sleep Deep Rest protocol, you can effectively relax your nervous system, control your perception, and achieve a state of deep relaxation whenever needed.