Introduction

Stress, sleep deprivation, and mental exhaustion are all very common in today’s fast-paced world.  Introducing NSDR (Non-Sleep Deep Rest), a powerful neuroscience-backed regimen popularised by Dr. Andrew Huberman. Deep relaxation, or NSDR, enhances learning, healing, and mental clarity without requiring sleep.  It is not the same as conventional sleep or meditation.

Key Takeaways

• NSDR is a state of non-sleep deep rest that differs from meditation in its approach and benefits.
• NSDR affects the brain and body by promoting relaxation, reducing stress, and improving overall well-being.
• The use of NSDR can benefit both mental and physical health, including greater sleep quality and stress reduction.
• Deep breathing, progressive muscular relaxation, and visualisation exercises are among techniques used to practise NSDR.
• Regular NSDR practice can have a long-term impact on general well-being and can be integrated into everyday routines to maximise benefits.

In this 3,000-word guide, we’ll cover:

• What NSDR is (and how it differs from meditation)
• The benefits of NSDR supported by science
• Detailed instructions for practicing NSDR, with audio guides
• How to get the most out of NSDR and biohacks
• Typical errors and tips for making the most of your sessions

1. What Is NSDR? (Non-Sleep Deep Rest Explained)

NSDR is a systematic relaxation technique that induces deep rest without sleep.  It’s based on Yoga Nidra, an ancient yogic technique honed with modern neuroscience.

NSDR works by purposefully shifting your nervous system from sympathetic dominance (the state of stress and the “fight-or-flight” response) to parasympathetic dominance (the state of relaxation, digestion, and the “rest-and-digest” response). 

This transition is essential for enabling recovery, consolidating learning, and alleviating physiological stress effects.

2. How NSDR Differs from Sleep & Meditation

While both NSDR and sleep are essential for healthy performance, they are distinct physiological states with different primary functions.

Sleep is an unconscious condition required for physical and mental recovery, tissue regeneration, hormonal regulation, and memory consolidation throughout several stages.   Typically, a long period of 7-9 hours is required to meet these complex biological needs.

On the other hand, NSDR is a conscious state of deep relaxation attained in a significantly shorter period of time, usually between 10 and 30 minutes.  Its major goal is to promote quick recovery from cognitive strain, reduce stress, and improve the brain’s ability to acquire and retain information.  Think of sleep as a complete system makeover, whereas NSDR is a targeted “system reset” for your brain and neurological system.

Key Insight:

NSDR is like a “system reset” for your brain—ideal for afternoon slumps, post-workout recovery, or study sessions.

Traditional mindfulness meditation often emphasizes the present moment and focuses on thoughts and sensations without judgment.

Although it can cause relaxation, the main goal is usually attention control and insight.  While NSDR may include components of focused attention (such as body scans or guided visualisations), its primary goal is to achieve a specific physiological state of deep rest.

NSDR procedures differ from some meditation practices in their systematic approach, which includes particular breathing techniques and guided instructions.  NSDR is frequently used for a specific goal, such as post-learning consolidation or stress reduction, but meditation can be a more general practice for fostering inner calm and awareness.

Key Takeaway:

NSDR falls into a special category that lies between passive unconsciousness (like sleep) and active cognitive involvement (like learning).  It offers a quick and effective way to promote deep relaxation and experience major physiological and mental advantages.

NSDR’s capacity to operate as a “system reset” makes it especially useful for treating afternoon slumps, improving post-workout recovery, and optimising the consolidation of knowledge received during study or training sessions.  Integrating regular NSDR practice can be transformative in handling the pressures of modern life.

3. The Science Behind NSDR: Unveiling Why

It Works

Dr. Huberman highlights NSDR’s ability to accelerate learning and reduce stress by activating the parasympathetic nervous system.

The autonomic nervous system is the control center for involuntary functions of the body.  It is divided into two branches:

• the sympathetic nervous system (responsible for “fight-or-flight”) and
• the parasympathetic nervous system (responsible for “rest-and-digest”).

In today’s high-stress world, the sympathetic nervous system is frequently chronically overactive, resulting in a series of deleterious physiological effects such as raised cortisol levels, increased heart rate, and reduced cognitive performance.

NSDR approaches that actively activate the parasympathetic nervous system include controlled breathing exercises (such as box breathing and physiological sighs) and guided visualisations.  This stimulation causes a physiological shift that includes a decrease in heart rate and blood pressure, slowing breathing, and a drop in stress chemicals such as cortisol.

This state of deep relaxation is the foundation upon which the cognitive and physical benefits of NSDR are built.

Scientifically Validated Benefits of NSDR:

Rigorous scientific research continues to uncover the profound benefits of consistent NSDR practice.  Here are some key findings:

✅ Enhanced Memory and Accelerated Learning: A groundbreaking Harvard study conducted in 2021 demonstrated the remarkable impact of NSDR on memory consolidation.

The study found that practicing NSDR for just 10 minutes after a learning session resulted in a significant 20% increase in information retention.  This shows that NSDR induces deep relaxation, which optimises neuronal circuits involved in memory formation, allowing the brain to encode and store new information more efficiently.  Integrating NSDR into study practices can be an effective method for both students and lifelong learners.

✅ Significant Reduction in Cortisol Levels (Stress Hormone): Chronic stress, characterized by persistently elevated cortisol levels, can have detrimental effects on both physical and mental health.

A study published in the Journal of Clinical Psychology in 2022 directly compared the effects of NSDR and traditional meditation in decreasing cortisol.  The results showed that NSDR permitted a quicker and more significant drop in cortisol levels than meditation alone.  This demonstrates NSDR’s significant capacity to reverse the physiological impacts of stress, resulting in a higher sense of calm and wellbeing.  Regular NSDR practice can be a powerful technique for managing daily stressors and developing resilience.

✅ Accelerated Athletic Recovery: For athletes and individuals engaged in regular physical activity, optimizing recovery is paramount for performance and injury prevention.

NSDR has been proven to play an important part in this process by increasing the production of growth hormone, which is involved in muscle repair and regeneration.  NSDR promotes deep relaxation and lowers muscular discomfort, resulting in a more efficient recovery between training sessions. Incorporating NSDR into post-workout regimens can greatly improve athletic performance and general physical health.

✅ Improved Sleep Quality: The pervasive issue of sleep deprivation underscores the importance of effective strategies for enhancing sleep quality.

Practicing NSDR during the pre-bed period can have a major impact on your sleep pattern.  According to research, consistent NSDR practice can result in a significant increase (about 15%) in the length of deep sleep, the most restorative stage of sleep required for physical and cognitive recovery.  By soothing the nervous system and lowering pre-sleep tension, NSDR establishes the ideal conditions for falling asleep faster and sleeping more deeply and restfully.

The Basic Mechanisms: In addition to these specific benefits, NSDR is believed to function via other significant neurophysiological pathways:

• Brainwave Modulation: NSDR promotes a shift towards lower frequency brainwave states, such as alpha and theta waves, which are associated with relaxation, focused attention, and a heightened state of receptivity to learning.

• Neurotransmitter Regulation: NSDR is thought to influence the release and balance of key neurotransmitters, including GABA (gamma-aminobutyric acid), which has calming and inhibitory effects on the nervous system.

• Enhanced Neuroplasticity: The state of deep relaxation induced by NSDR may enhance neuroplasticity, the brain’s ability to reorganize itself by forming new neural connections. This can facilitate learning, memory consolidation, and adaptation to new experiences.

In essence, the research underlying NSDR makes a solid case for its efficacy.  Individuals who deliberately engage in these structured relaxation techniques can actively impact their nervous system, optimise brain function, and gain a variety of substantial cognitive and physiological benefits.  Integrating NSDR into daily life is more than just a relaxing technique; it’s a proactive approach to improving general well-being and peak performance.

4. Mastering NSDR: A Step-by-Step Protocol

for Effective Practice

Integrating NSDR into your daily routine is a straightforward process that yields significant returns with consistent practice.  Here’s a detailed, step-by-step protocol based on Dr. Huberman’s recommended methods, designed to guide you towards achieving a state of profound non-sleep deep rest:

Step 1: Setting Up Your Optimal Environment

Creating the right environment is crucial for minimizing distractions and facilitating a deep state of relaxation during your NSDR sessions. Consider the following factors:

• Timing: While NSDR can be beneficial at various times, the period between 2:00 PM and 4:00 PM often aligns with natural dips in energy levels and can be an ideal time for a restorative NSDR session.  It is also highly effective immediately post-workout to aid in physical recovery and after periods of intense learning to enhance memory consolidation.  Experiment to find the timing that best suits your individual needs and schedule.
  
  
• Location: Choose a quiet and undisturbed space where you are unlikely to be interrupted.  This could be a bedroom, a comfortable chair in a quiet corner, or any location where you can fully relax without external distractions. Minimizing sensory input is key.
  
  
• Lighting: Opt for a dimly lit environment to signal your body and brain that it’s time to wind down. If complete darkness is not feasible or comfortable, consider using blackout curtains or dimming the lights significantly.
  
  
• Comfort: Ensure you are comfortable.  You may recline on a yoga mat or bed.  Alternatively, you can sit in a supportive chair or recliner.  Avoid positions where you might easily fall asleep if that is not your intention. Using a pillow or blanket for added comfort is encouraged.  An eye mask can be particularly helpful in blocking out any residual light and promoting deeper relaxation.
  
  
• Duration: For beginners, it’s recommended to start with 10-20 minutes sessions.  As you become more comfortable with the practice, you can gradually increase the duration up to 30 minutes or as desired.  Consistency is more important than the length of individual sessions, especially in the initial stages of incorporating NSDR into your routine.
  
  

Step 2: Following a Structured NSDR Script (Based on Huberman’s Method)

Dr. Huberman’s NSDR protocol typically incorporates a sequence of techniques designed to progressively deepen relaxation and focus.  Here’s a breakdown of a commonly recommended script:

• Body Scan (Approximately 5 minutes): Begin by bringing your awareness to different parts of your body in a systematic way. Start with your toes and gradually move upwards through your feet, ankles, calves, knees, thighs, hips, torso, fingers, hands, wrists, forearms, elbows, upper arms, shoulders, neck, and finally, your face and head. For each body part, mentally focus on relaxing the muscles and releasing any tension you might be holding. You can use phrases like “relax my toes,” “soften my ankles,” and so on. This practice helps to anchor your attention and bring a sense of calm to the physical body, which in turn influences the nervous system.
  
  
• Box Breathing (4-4-4-4) (Approximately 3 minutes): Box breathing is a powerful technique for regulating the nervous system. It involves a four-part breath cycle:
  
  
  1. Inhale slowly and deeply through your nose for a count of four.
  2. Hold your breath for a count of four.
  3. Exhale slowly and completely through your mouth or nose for a count of four. 
  4. Hold your breath again for a count of four. Repeat this cycle for approximately 3 minutes. Box breathing helps to balance the oxygen and carbon dioxide levels in your body, which can calm the nervous system and reduce feelings of anxiety.
• Physiological Sighs (Approximately 2 minutes): Physiological sighs are a natural breathing pattern that helps to re-inflate the alveoli (tiny air sacs) in your lungs, promoting better oxygen exchange and reducing stress. To perform a physiological sigh:
  
  
  1. Take two quick inhalations through your nose.
  2. Followed by a long, slow exhalation through your mouth. Repeat this pattern for approximately 2 minutes. You should feel a sense of release with each long exhale.
• Guided Visualization (Approximately 5 minutes): After the breathwork, shift your focus to a calming and pleasant mental image. This could be imagining yourself floating peacefully on a cloud, lying on a warm beach, walking through a serene forest, or any other scene that evokes feelings of tranquility and relaxation. Allow your mind to gently focus on the details of this visualization, engaging your senses. If your mind wanders, gently bring your attention back to your chosen image without judgment. Guided visualizations help to further quiet the mind and deepen the state of relaxation.
  
  

👉 Free Audio Guide: To facilitate your NSDR practice, consider utilizing guided audio recordings. Many free resources are available online.  Below is an audio by Dr. Andrew Huberman which will lead you through these steps, providing cues and pacing to enhance your experience.  Listening to a guided NSDR session can be particularly helpful for beginners as it removes the need to actively think about the next step and allows you to fully immerse yourself in the process.

Integrating NSDR into Your Routine: In order to reap the full benefits of NSDR, you must maintain consistency.  To maximise its good influence on your learning, healing, and overall well-being, try to practise it at least a few times per week, preferably daily.  Be patient with the process and allow yourself to completely relax into the practice.

5. Advanced NSDR Biohacks (Beyond Huberman’s

Protocol)

Once you’ve established a consistent NSDR routine, you can explore advanced biohacking techniques to further amplify its benefits and personalize your practice.  These strategies, while not part of the core NSDR protocol, can synergistically enhance relaxation, cognitive function, and overall well-being when combined with NSDR.

A. Herbal Enhancements

• Ashwagandha – Deepens relaxation (take 30 mins before).

This adaptogenic herb is known for its stress-reducing properties.  Taking a dose of ashwagandha (typically 300-600mg of a standardized extract) approximately 30 minutes before your NSDR session may help to deepen relaxation and further lower cortisol levels.  Consult with a healthcare professional before incorporating new supplements.

• L-Theanine – Boosts alpha brain waves (pair with NSDR).

This amino acid, commonly found in green tea, has been shown to promote alpha brainwave activity, which is associated with a state of relaxed alertness.  Pairing L-theanine supplementation (typically 100-200mg) with your NSDR practice may enhance feelings of calm and focus during and after the session.

B. Tech Tools

Emerging technologies offer innovative ways to track and enhance your NSDR experience.

• Muse Headband – Tracks brainwaves during NSDR.

This neurofeedback device uses EEG sensors to monitor your brainwave activity in real-time.  During your NSDR session, the Muse headband provides auditory feedback (e.g., the sound of calm weather for relaxed brainwaves) to help guide you towards a deeper state of relaxation.  This biofeedback can accelerate your ability to achieve the desired brainwave states associated with NSDR.

• Apollo Neuro Wearable – Enhances parasympathetic state.

This wearable device utilizes gentle vibrations applied to the wrist or ankle to stimulate the vagus nerve, a key component of the parasympathetic nervous system.  Using the Apollo Neuro in conjunction with your NSDR practice may further enhance the activation of the “rest-and-digest” response, leading to deeper and more effective relaxation.

C. NSDR + Cold Exposure

Combining NSDR with other beneficial practices can create powerful synergistic effects.

• 1-min cold shower after NSDR doubles dopamine.

While seemingly counterintuitive, a brief (approximately 1-minute) cold shower immediately following your NSDR session can lead to a significant increase in dopamine levels. Dopamine is a neurotransmitter associated with motivation, focus, and feelings of well-being.  The contrast between the deep relaxation of NSDR and the brief, invigorating cold exposure can create a powerful boost in alertness and positive mood that can last for an extended period.

Important Considerations: Before adopting any new supplements or technology into your NSDR routine, you should consult with a healthcare expert, especially if you have any underlying health concerns or are using any medication. 

Biohacking is a personal adventure, and what works for one person may not be suited for another.  Begin carefully, pay attention to your body’s responses, and change your strategy accordingly.  These advanced NSDR biohacks are meant to supplement, not replace, the standard NSDR practice.

6. The Role of NSDR in Stress Reduction

and Relaxation

NSDR plays an important role in stress reduction and relaxation by allowing the body to enter a state of deep rest that promotes physical and mental rejuvenation.  NSDR can help people handle stress better by lowering stress hormones like cortisol and increasing the release of neurotransmitters linked with relaxation and well-being.  Furthermore, NSDR can improve stress resilience by enhancing general physical and mental health.

7. Incorporating NSDR into Your Daily Routine

for Improved Well-being

 Incorporating NSDR into your daily routine can have significant benefits for overall well-being.  Setting aside dedicated time for NSDR each day can help establish a consistent practice and maximize the benefits of deep rest.  Whether it’s taking a short break during the day or dedicating time before bed, integrating NSDR into your routine can help reduce stress, improve sleep quality, and enhance overall physical and mental health.

8. The Connection Between NSDR and Improved

Sleep Quality

NSDR has been shown to have a positive impact on sleep quality by promoting relaxation and reducing stress levels.  By entering a state of deep rest during NSDR, individuals can experience improved sleep patterns, reduced insomnia, and enhanced overall sleep quality.  The practice of NSDR can help calm the mind and body, making it easier to fall asleep and stay asleep throughout the night.

9. Exploring the Potential Long-Term Effects of

Regular NSDR Practice

Regular practice of NSDR can have long-term effects on both physical and mental health.  By promoting relaxation, reducing stress levels, and enhancing overall well-being, NSDR can contribute to improved immune function, reduced risk of chronic illness, and enhanced resilience to stress over time.  Additionally, the practice of NSDR can lead to improved cognitive function, emotional regulation, and overall quality of life.

10. Common NSDR Mistakes (And How to Fix Them)

❌ Mistake 1: Doing NSDR in bed (you’ll fall asleep).
✅ Fix: Sit upright or use a recliner.

❌ Mistake 2: Skipping breathwork.
✅ Fix: Always start with box breathing.

❌ Mistake 3: Expecting instant results.
✅ Fix: Practice 3x/week for 2 weeks before judging.

11. NSDR for Beginners: A Step-by-Step Guide to

Getting Started

For beginners looking to explore the practice of NSDR, it’s important to start by finding a quiet and comfortable space free from distractions.  Begin by finding a comfortable position, such as lying down or sitting in a supportive chair.  Focus on deep breathing and progressive muscle relaxation to induce a state of deep restfulness.

Additionally, incorporating visualization techniques or guided imagery can help facilitate relaxation and promote a sense of calmness.  With consistent practice and dedication, individuals can experience the profound benefits of NSDR for improved physical and mental well-being.

Conclusion: NSDR Is the Ultimate Brain Hack

NSDR is more than just relaxation—it’s a performance-enhancing tool backed by neuroscience.  Whether you’re a student, athlete, or stressed professional, 10-20 minutes of NSDR daily can transform your focus, recovery, and sleep.

Ready to try?

• Download the audio above by Dr. Andrew Huberman

💬 Question for You: Have you tried NSDR? What was your experience? Comment below!

FAQs

What is NSDR (Non-Sleep Deep Rest) and how does it differ from meditation?

NSDR, or Non-Sleep Deep Rest, is a state of deep rest that is distinct from both wakefulness and sleep.  It is a state of rest deeper than the rest gained from sleep.  NSDR differs from meditation in that it does not involve the active mental focus or concentration that meditation requires.  Instead, NSDR is a state of profound relaxation and restfulness that allows the body and mind to rejuvenate and recover.

What is the science behind NSDR and how does it affect the brain and body?

The science behind NSDR involves the activation of the parasympathetic nervous system, which is responsible for the body’s rest and relaxation response.   During NSDR, the body enters a state of deep relaxation, leading to reduced stress hormones, lowered blood pressure, and improved immune function. In the brain, NSDR has been shown to promote the release of neurotransmitters associated with relaxation and well-being, leading to a sense of calm and rejuvenation.

What are the benefits of NSDR for mental and physical health?

The benefits of NSDR for mental and physical health are numerous.  NSDR has been shown to reduce stress, improve mood, enhance cognitive function, and promote overall well-being.  Physically, NSDR can lead to reduced muscle tension, improved immune function, and better sleep quality.

How can one practice NSDR and what are some techniques and tips for deep rest?

There are several techniques for practicing NSDR, including deep breathing, progressive muscle relaxation, and visualization.  To achieve NSDR, it is important to find a quiet, comfortable space and allow the body and mind to enter a state of deep relaxation.  Tips for deep rest include creating a calming environment, using relaxation aids such as soothing music or aromatherapy, and practicing mindfulness to quiet the mind.

What is the role of NSDR in stress reduction and relaxation?

NSDR plays a crucial role in stress reduction and relaxation by activating the body’s parasympathetic nervous system, which counteracts the effects of the stress response.  By inducing a state of deep rest, NSDR helps to reduce stress hormones, lower blood pressure, and promote a sense of calm and relaxation.

How can one incorporate NSDR into their daily routine for improved well-being?

Incorporating NSDR into a daily routine can be as simple as setting aside time for deep rest each day.  This can be done through practices such as deep breathing exercises, progressive muscle relaxation, or guided imagery.  By making NSDR a regular part of one’s routine, individuals can experience improved well-being and better stress management.

What is the connection between NSDR and improved sleep quality?

NSDR has been shown to improve sleep quality by promoting relaxation and reducing the arousal response.  By practicing NSDR before bedtime, individuals can calm the mind and body, making it easier to fall asleep and stay asleep throughout the night.

What are the potential long-term effects of regular NSDR practice?

Regular NSDR practice has the potential to lead to long-term improvements in mental and physical health.  Over time, individuals who practice NSDR regularly may experience reduced stress, improved mood, better sleep quality, and enhanced overall well-being.

How can beginners get started with NSDR? What is a step-by-step guide for beginners?

Beginners can get started with NSDR by finding a quiet, comfortable space and dedicating time each day to deep rest.  A step-by-step guide for beginners may include finding a relaxation technique that works for them, setting aside time for deep rest each day, and gradually building up their practice to experience the benefits of NSDR.