All mentions 93 clips
▶ Essentials: Sleep Toolkit for Optimizing Sleep & Sleep-Wake Timing 17:11 “but if you can get that period of deep relaxation through a nap or NSDR, that's going to serve you well.” ▷ The Science & Process of Healing from Grief | Huberman Lab Essentials 32:39 “But neuroplasticity, the literal rewiring of connections occurs during deep sleep and in what I call non-sleep deep rest or NSDR. And you can find NSDR scripts. These are short behavioral protocols that you do for 10 to 30 minutes at some point throughout the day, maybe even multiple times through day that have been shown to accelerate neuroplasticity.” ▷ Understand & Improve Memory Using Science-Based Tools | Huberman Lab Essentials 14:56 “nap if it doesn't interrupt your nighttime sleep. Naps of anywhere from 10 to 90 minutes or non-sleep deep rest protocols will enhance learning and memory.” ▷ Unlearn Negative Thoughts & Behaviors Patterns | Dr. Alok Kanojia (Healthy Gamer) 1:56:50 “Nidra is very helpful from the get-go, right? So from an autonomic nervous system standpoint, very helpful. We tend to be hypersympathetically activated. So yoga nidra is very good for parasympathetic activation.” ▷ Best Ways to Build Better Habits & Break Bad Ones | James Clear 1:01:47 “Maybe it's the liminal state between awake and sleep. Some of these NSDR yoga nidra type practices” ▷ Improve Energy & Longevity by Optimizing Mitochondria | Dr. Martin Picard 2:05:19 “I've talked before on the podcast. I'm a big fan of yoga nidra, or I coined a variation on it, non-sleep deep rest.” ▷ How to Speak Clearly & With Confidence | Matt Abrahams 1:36:21 “But the number one thing to recover sleep that you didn't get is this non-sleep deep rest, aka yoga nidra practice... Otherwise, do NSDR in the morning or before a talk if you can.” ▷ How to Expand Your Consciousness | Dr. Christof Koch 8:19 “I'm a big fan of yoga nidro, which is I've described as non-sleep deep rest. You deliberately lie down, do long exhale breathing to slow your heart rate down, bring down your levels of autonomic activation, more parasympathetic, et cetera.” ▷ How to Control Your Cortisol & Overcome Burnout 1:56:19 “I highly recommend that you use a practice I've talked about before on this podcast, which is non-sleep deep rest, AKA yoga nidra... There are great data now showing that NSDR and yoga nidra done regularly for durations of anywhere from 10 minutes... to 30 minutes can significantly reduce cortisol levels.” ▷ Control Your Vagus Nerve to Improve Mood, Alertness & Neuroplasticity 1:14:02 “Plasticity is a process. It's not just triggered when you go about trying to learn something. It actually takes place in sleep, as well as sleep-like states like non-sleep, deep rest, and meditation, but especially in deep sleep and rapid eye movement sleep.” ▷ Healing From Grief & Loss | Dr. Mary-Frances O'Connor 1:58:53 “I have this practice that I do every day, which is more or less like yoga nidra, self-directed relaxation, long exhale breathing, which sort of coined non-sleep deep rest.” ▷ Tools for Overcoming Substance & Behavioral Addictions | Ryan Soave 1:17:21 “You talked about yoga nidra. We can talk about that a little bit more. You call it non-sleep, deep rest. Other forms of mindfulness and meditation that actually allow us to raise capacity in our nervous system.” ▷ How to Find & Be a Great Romantic Partner | Lori Gottlieb 44:28 “I started after that conversation to adopt a practice. I do this yoga nidra, non-sleep, deep rest thing every day for about 10 to 30 minutes.” ▷ How to Achieve Inner Peace & Healing | Dr. Richard Schwartz 1:51:39 “I realized right as I would go into or come out of a meditation or what I call non-sleep deep rest, this kind of yoga nidra-like deep relaxation thing that listeners of this podcast will be familiar with hearing about, that there's this really terrifying moment where I realize someday... I'm going to take my last breath.” ▷ The Art of Learning & Living Life | Josh Waitzkin 1:23:50 “And I actually think that practices such as yoga nidra, non-sleep deep rest are also mimics of rapid eye movement sleep. And there are data starting to emerge now that it mimics rapid eye movement sleep, but in wakefulness.” ▷ Optimize Your Learning & Creativity With Science-Based Tools | Huberman Lab Essentials 15:22 “and then I always do a non-sleep breast protocol sometime in the afternoon” ▷ Optimize Your Learning & Creativity With Science-Based Tools | Huberman Lab Essentials 26:09 “but one thing that has been very helpful is to sometimes do one of these non-sleep deep breast protocols as a way to go back into sleep” ▷ How to Best Guide Your Life Decisions & Path | Dr. Jordan Peterson 2:56:47 “Non-sleep deep rest, which is a thing that was built out of this practice called yoga nidra, where you go into an awake but deeply relaxed state, allows you to restore your vigor.” ▷ How to Learn Faster by Using Failures, Movement & Balance | Huberman Lab Essentials 26:12 “the best thing you should do is get a good night sleep but that's not always possible or use a nsdr non-sleep deep rest protocol” ▷ Understand and Use Dreams to Learn and Forget | Huberman Lab Essentials 12:33 “I now know to use a NSDR, Non-Sleep Deep Rest protocol. And that allows me to fall back asleep.” ▷ How to Defeat Jet Lag, Shift Work & Sleeplessness | Huberman Lab Essentials 24:23 “But this is where the non-sleep deep rest protocols surface again, and can potentially be very beneficial for people to be able to recover, not necessarily, sleep, but for them to maintain a certain amount of autonomic regulation.” ▷ Using Science to Optimize Sleep, Learning & Metabolism | Huberman Lab Essentials 18:43 “Excellent paper showing that 20-minute naps or light sleep of the non-sleep deep rest taken immediately after or close to it-- doesn't have to be immediately after you finish the last sentence of learning or whatever it is or bar of music. But a couple of minutes after transitioning to a period of non-sleep deep rest where you're turning off, the analysis of duration path and outcome has been shown to accelerate learning to a significant degree, both the amount of information and the retention of that information.” ▷ Master Your Sleep & Be More Alert When Awake | Huberman Lab Essentials 26:08 “That is sort of like napping but isn't napping. It's a thing that they call yoga nidra.” ▷ Master Your Sleep & Be More Alert When Awake | Huberman Lab Essentials 28:51 “non-sleep deep rest or what I hereafter we will refer to as NSDR non-sleep deep rest as a way to reset one's ability to be awake after you emerge from NSDR. So to get some more wakefulness and ability to attend some emotional stability reset, as well as make it better and easier to fall asleep when you want to go to sleep at night.” ▷ How Your Brain Works & Changes | Huberman Lab Essentials 20:45 “That showed that 20 minutes of deep rest, this is not deep sleep, but essentially doing something very hard and very intense and then taking 20 minutes afterward, immediately afterwards, to deliberately turn off the deliberate, focused thinking and engagement actually accelerated neuroplasticity.” ▷ How to Improve Memory & Focus Using Science Protocols | Dr. Charan Ranganath 10:57 “Yesterday, I took a brief nap in the afternoon. I do this practice of non-sleep deep rest in the afternoon.” ▷ How to Cultivate a Positive, Growth-Oriented Mindset | Dr. Jamil Zaki 6:32 “I also really like doing yoga nidra or what is sometimes called non-sleep deep rest for about 10 or 20 minutes because it is a great way to restore mental and physical vigor without the tiredness that some people experience when they wake up from a conventional nap.” ▷ Optimal Protocols for Studying & Learning 27:25 “I highly recommend you explore non-sleep deep rest or NSDR... is a 10 or 20 minute practice that you can do to restore your mental and physical vigor if you haven't slept enough.” ▷ Access Your Best Self With Mind-Body Practices, Belief Testing & Imagination | Dr. Martha Beck 1:09:56 “I also really like doing yoga nidra or what is sometimes called non-sleep deep rest for about 10 or 20 minutes, because it is a great way to restore mental and physical vigor without the tiredness that some people experience when they wake up from a conventional nap.” ▷ AMA #18: Cold Therapy Advice, Skin Health Tips, Motivation, Learning Strategies & More 29:49 “the other thing you can do is a non-sleep deep rest protocol... So do a 10 to 30 minute or 10 or 20 minute non-sleep deep rest protocol... So I would do that first thing in the morning to get a bit more REM-like rest” ▷ Female-Specific Exercise & Nutrition for Health, Performance & Longevity | Dr. Stacy Sims 1:51:50 “Getting people to use the non-sleep deep rest or yoga nidra or some other kind of meditative property that they can then access when they're in bed.” ▷ How to Improve Skin Health & Appearance 1:57:33 “There are also things you can do... non-sleep deep rest... Non-sleep deep breast, AKA yoga nidra, sometimes called, takes anywhere from 10 to 20 minutes per day.” ▷ LIVE EVENT Q&A: Dr. Andrew Huberman at the Brisbane Convention & Exhibition Centre 16:29 “I figured out that non-sleep deep rest or yoga nidra has taught me how to fall back asleep really quickly. And I can recover some sleep by having gotten through non-sleep deep rest.” ▷ How to Improve Brain Health & Offset Neurodegeneration | Dr. Gary Steinberg 56:55 “And I've run a very busy life and learning to slow down, prioritize sleep, prioritize meditation, non-sleep deep rest is something I've benefited from a lot.” ▷ LIVE EVENT Q&A: Dr. Andrew Huberman at the ICC Sydney Theatre 4:58 “But I, in particular, am a big fan of, as many of you know, this business of non-sleep deep rest, of putting the body into what? Body still, mind awake.” ▷ LIVE EVENT Q&A: Dr. Andrew Huberman at the ICC Sydney Theatre 13:15 “they would start their day with 30 minutes to an hour of yoga nidra. And I thought, what's yoga nidra? I learned it's yoga sleep. You lie down, you do a self-directed relaxation.” ▷ How to Find Your True Purpose & Create Your Best Life | Dr. James Hollis 51:18 “I've talked before on the podcast about meditation, clinical hypnosis, something called the yoga nidra, which is a self-directed relaxation. I sometimes call it non-sleep, deep rest, et cetera.” ▷ Dr. Matt Walker: Improve Sleep to Boost Mood & Emotional Regulation | Huberman Lab Guest Series 1:09:59 “They were taking heroin addicts, gambling addicts, sex addicts, alcoholics... And every morning after they woke up, the first thing that they would do was one hour of non-sleep deep rest, you know, placing people into this liminal state.” ▷ Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine | Huberman Lab Guest Series 4:45 “It includes a variety of different types of meditations of different duration, as well as things like yoga nidra, which place the brain and body into a sort of pseudo sleep that allows you to emerge feeling incredibly mentally refreshed.” ▷ Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine | Huberman Lab Guest Series 1:13:46 “So that's why I coined this phrase, non-sleep deep rest, which is essentially maintains the critical components of yoga nidra, but doesn't include intentions and has these shorter 10 or 20 minute protocols.” ▷ Dr. Matt Walker: Protocols to Improve Your Sleep | Huberman Lab Guest Series 18:08 “But I use tools like non-sleep deep rest, yoga nidra, long exhale breathing.” ▷ Dr. Matt Walker: Protocols to Improve Your Sleep | Huberman Lab Guest Series 18:08 “But I use tools like non-sleep deep rest, yoga nidra, long exhale breathing.” ▷ LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Melbourne, AU 33:01 “Non-sleep deep rest is very effective at restoring cognitive and physical vigor and can indeed offset some degree of sleep loss. It also gets you better at falling and staying asleep... they're really about 10 minutes to 20 minutes, sometimes 30 minutes long. You can do it for an hour, but most people won't do that consistently. You don't have to do them every day.” ▷ AMA #16: Sleep, Vertigo, TBI, OCD, Tips for Travelers, Gut-Brain Axis & More 5:51 “So there's a daily for me, non-sleep deep rest or yoga nidra protocol. By the way, you may be familiar with non-sleep deep rest and yoga nidra, terrific zero cost practice for reducing stress, replacing or replenishing dopamine and mental and physical vigor.” ▷ How to Optimize Cognitive Function & Brain Health | Dr. Mark D'Esposito 2:07:39 “There's a very specific practice that I've used since 2017 that's really benefited me so much, which is what I call it non-sleep deep rest, but it's based on a practice called yoga nidra, where you just lie down... And I emerged from that with much more mental and physical vigor than I did prior. And this only takes maybe 10 minutes. There's also a 30 minute scripts.” ▷ Tools to Enhance Working Memory & Attention 57:30 “the protocol that immediately leaps to mind is the use of certain non-sleep deep rest protocols. Now, non-sleep deep rest or NSDR is actually a term that I coined because there is a practice that's been established for many hundreds of years called yoga nidra, which actually means yoga sleep, whereby individuals, potentially you, if you decide to do them, lie down, listen to a script, that is listen to an audio script, which generally instructs you to do long exhale breathing, to deliberately relax your musculature of your face of your body.” ▷ How to Prevent & Treat Colds & Flu 1:05:34 “That's perfectly normal to have an afternoon dip in energy that can be restored with a short nap or non-sleep deep rest.” ▷ AMA #14: 2023 Philanthropy, Evening Routine, Light Therapy, Health Metrics & More 41:39 “The other thing, and this is something that's completely zero cost, and I can't encourage it enough, is that you get into a regular practice of non-sleep deep rest, NSDR... and that you do that during the daytime.” ▷ AMA #14: 2023 Philanthropy, Evening Routine, Light Therapy, Health Metrics & More 41:59 “You can also use in the middle of the night if you wake up, many people fall asleep during NSDRs, that's fine, or yoga nidras, many of which are available on the internet free.” ▷ LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Chicago, IL 26:04 “if you have trouble sleeping, I recommend doing some sort of non-sleep deep rest practice like NSDR, aka Yoga Nidra... in any case non-sleep deep rest done at any time of day but especially if you fall asleep in the middle of the night is going to be useful for helping you fall back asleep” ▷ How to Succeed at Hard Conversations | Chris Voss 1:50:18 “"Actually I'm looking at the non-sleep deep rest practice... because I like to make use of my time."” ▷ Life, Death & the Neuroscience of Your Unique Experience | Dr. David Linden 1:56:05 “There are still other mind-body patterns of communication through very still body, deep relaxation, things like yoga nidra, non-sleep, deep rest.” ▷ Life, Death & the Neuroscience of Your Unique Experience | Dr. David Linden 1:56:05 “There are still other mind-body patterns of communication through very still body, deep relaxation, things like yoga nidra, non-sleep, deep rest.” ▷ Science-Based Mental Training & Visualization for Improved Learning 13:18 “There are now hundreds of studies in both animal models and in humans showing that it is really during sleep and other states of deep relaxation, things like meditation and non-sleep deep rest... that the rewiring of neural connections, that is the actual neuroplasticity takes place.” ▷ Control Stress for Healthy Eating, Metabolism & Aging | Dr. Elissa Epel 8:55 “And when I do, I have tools related to breath work, running, exercise, sleep, non-sleep, deep rest. I'm a huge fan of all these sorts of things.” ▷ Leverage Dopamine to Overcome Procrastination & Optimize Effort 56:35 “However, non-sleep deep rest, so-called NSDR, very similar, although different to what's sometimes called yoga nidra, which is where you lie there. You do a sort of body scan, some long exhale breathing.” ▷ Leverage Dopamine to Overcome Procrastination & Optimize Effort 56:35 “However, non-sleep deep rest, so-called NSDR... Those have been shown to increase the amount of dopamine in your dopamine reserves by up to 65%, which is a remarkable number.” ▷ AMA #4: Maintain Motivation, Improve REM Sleep, Set Goals, Manage Anxiety & More 8:29 “The first one simply involved having people do a yoga nidra practice. Again, this doesn't involve any movement, but it involves people, potentially you, doing anywhere from 30 to 60 minutes, although there are now data showing that as short as 10 minutes of a non-sleep deep rest, AKA yoga nidra protocol, leads to dramatic, really dramatic increases in striatal dopamine reserves.” ▷ Use Sleep to Enhance Learning, Memory & Emotional State | Dr. Gina Poe 1:19:20 “I'm a big fan and I've talked a lot before on this podcast about things like yoga nidra, which is a non-movement based practice... this practice as a zero-cost practice that doesn't require any pharmacology does seem to really enhance people's ability to fall asleep more quickly and to fall back asleep if they wake up in the middle of the night.” ▷ AMA #3: Adaptogens, Fasting & Fertility, Bluetooth/EMF Risks, Cognitive Load Limits & More 26:27 “I'm a big fan, as many of you know, of yoga nidra, which involves no movement. It involves just lying there, listening to a script, lots of yoga nidra scripts available online. If you can do longer, 20 or 30 minutes in the afternoon, that's known to buffer cortisol substantially as well.” ▷ How to Become Resilient, Forge Your Identity & Lead Others | Jocko Willink 3:26:15 “It's one of the reasons why I'm a big proponent of things like non-sleep deep rest or these yoga nidra practices, which are basically body scans where you're trying to learn to detach from the sensory world.” ▷ The Science of Creativity & How to Enhance Creative Innovation 1:39:23 “So my recommendation would be, for those of you that are trying to enhance divergent thinking and creative ability, that you would do this practice at a minimum once per week. And I should say, if you were going to do it once per week, I'd recommend doing it for about 20 to 30 minutes.” ▷ Using Caffeine to Optimize Mental & Physical Performance 44:42 “The other is to take a short nap, which of course is sleep, but it's shallow sleep or non-sleep deep rest. So-called NSDR has been shown to reduce levels of adenosine... many people, including myself, do need a short nap or non-sleep deep rest.” ▷ Science-Based Tools for Increasing Happiness 2:08:56 “That's a limited resource that can be reset by things like sleep and non-sleep, deep rest, or idle time or letting your mind wander.” ▷ How Meditation Works & Science-Based Effective Meditations 2:08:32 “If you want to get better at falling and staying asleep or falling back asleep if you wake up in the middle of the night... an excellent behavioral practice... yoga nidra or an NSDR practice done frankly any time of day is going to be beneficial.” ▷ Fitness Toolkit: Protocol & Tools to Optimize Physical Health 1:39:08 “What I will do is a 10, but ideally in that case, a 30 or even 60 minutes non-sleep deep rest... you will also find that it will restore your ability to perform mental and physical work.” ▷ Psychedelics & Neurostimulation for Brain Rewiring | Dr. Nolan Williams 2:21:04 “I do have an ability to function pretty well the next day i'll do this non-sleep deep rest practice that i blab a lot about on the huberman lab podcast which is for me is tremendously restorative.” ▷ Focus Toolkit: Tools to Improve Your Focus & Concentration 1:08:11 “One practice that is very effective... is so-called non-sleep deep rest or NSDR... Yoga nidra is a practice of lying down for about 10 to 30, sometimes even as long as 60 minutes.” ▷ LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Seattle, WA 2:28 “I absolutely do 10 to 30 minutes of some non-sleep deep rest protocol every single day. ... I do that usually in the early afternoon.” ▷ Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing 47:16 “Nowadays, I do NSDR or a reverie sleep hypnosis almost every day. And I tend to do that... in the early afternoon hours if I'm feeling kind of sleepy.” ▷ Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing 1:22:03 “The zero cost tool for getting asleep, staying asleep, and falling back asleep is going to be NSDR.” ▷ Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing 1:30:58 “In that case, I highly recommend you just use NSDR or the Reverie app or some other form of deep relaxation to try and compensate for the lack of sleep.” ▷ The Science & Process of Healing From Grief 1:58:24 “But neuroplasticity, the literal rewiring of connections occurs during deep sleep and in what I call non-sleep deep rest or NSDR. And you can find NSDR scripts. These are short behavioral protocols that you do for 10 to 30 minutes at some point throughout the day, maybe even multiple times today that have been shown to accelerate neuroplasticity.” ▷ Understand & Improve Memory Using Science-Based Tools 1:01:37 “Those bouts of sleep, the deep sleep that night, I should say, or those brief naps, or even the so-called NSDR, as we call it, non-sleep, deep rest, that still can be performed, but it can be performed some hours later, even an hour later. It can be performed two hours later or four hours later.” ▷ The Science of Making & Breaking Habits 49:22 “Things like NSDR, non-sleep deep rest. Another thing that I've talked about on this podcast... non-sleep deep rest is an umbrella term for things like meditation, for yoga nidra, a very powerful science supported tool for teaching you how to relax.” ▷ The Science & Practice of Perfecting Your Sleep | Dr. Matt Walker 2:19:35 “I take a 20 or 30 minute nap or I do a practice, which I took the liberty of coining NSDR, non-sleep deep rest.” ▷ Maximizing Productivity, Physical & Mental Health with Daily Tools 1:25:15 “Yoga nidra is a practice I've talked about many times before, which involves simply lying down... It just involves lying on your back and doing some specific long exhale breathing.” ▷ Maximizing Productivity, Physical & Mental Health with Daily Tools 1:57:02 “If you have trouble falling asleep again and you absolutely need to sleep, that's where these NSDR, these non-sleep deep rest protocols can really be beneficial.” ▷ The Science of Hearing, Balance & Accelerated Learning 42:56 “I confess I did use binaural beats a few times, a few years ago, I kind of shifted over to other what I call NSDR, non-sleep-deep-rest protocols in favor of those.” ▷ Using Cortisol & Adrenaline to Boost Our Energy & Immune System Function 28:55 “So if you find yourself getting stressed and staying stressed, there are great tools that we provide in the stress episode that relate to things like the double inhale, exhale, the so-called physiological sigh, you can incorporate an NSDR, a non-sleep deep breath protocol, et cetera.” ▷ How Hormones Shape Sexual Development 9:59 “I want to point people again to this NSDR, non-sleep deep rest protocol that the folks over at MadeFor have put out as a free resource.” ▷ The Science of Emotions & Relationships 6:08 “In addition, in previous episodes, I've talked about NSDR or non-sleep-deep rest. NSDRs come in a variety of different forms.” ▷ Tools for Managing Stress & Anxiety 1:02:44 “And of course, they are wonderful for replenishing your ability to lean into effort, to learn to focus. Please do try and check out NSDR protocol. See if they're right for you.” ▷ Control Pain & Heal Faster with Your Brain 1:17:20 “And that speaks to the power of these non-sleep deep rest protocols too. If you can't sleep doing non-sleep deep rest protocols, we've provided links to them before. That is extremely beneficial.” ▷ Optimize Your Learning & Creativity With Science-Based Tools 43:18 “"and then I always do a non-sleep deep rest protocol sometime in the afternoon."” ▷ Learn Faster Using Failures, Movement & Balance 1:03:34 “The best thing you should do is get a good night's sleep, but that's not always possible, or use a NSDR, non-sleep deep rest protocol.” ▷ Understand and Use Dreams to Learn and Forget 29:08 “I now know to use a NSDR, a non-sleep deep rest protocol, and that allows me to fall back asleep, even though it's not a sleep.” ▷ How to Defeat Jet Lag, Shift Work & Sleeplessness 1:08:25 “because these tools work, what I called NSDR, non-sleep depressed.” ▷ How to Defeat Jet Lag, Shift Work & Sleeplessness 1:24:07 “The data on non-sleep deep rest type protocols does show that at least from a neurochemical level ... those things tend to reset themselves pretty well if you can access these deep rest states. So that means not being alert throughout the entire time that the baby is sleeping, trying to sort of mirror the baby's sleep cycle.” ▷ Using Science to Optimize Sleep, Learning & Metabolism 42:56 “And there's this NSDR, non-sleep deep rest, that can be done without sleeping to improve rates of learning and depth of retention.” ▷ Master Your Sleep & Be More Alert When Awake 1:03:15 “It's a thing that they call yoga nidra. Yoga nidra actually means yoga sleep. ... This is done for 10 to 30 or even 60 minutes at a time.” ▷ Master Your Sleep & Be More Alert When Awake 1:06:07 “a period of time each day that you devote to getting better at falling and staying asleep is actually a really good practice to adopt.” ▷ How Your Brain Works & Changes 46:31 “There’s a study published last year that's particularly relevant here that I want to share... that showed that 20 minutes of deep rest, this is not deep sleep, but essentially doing something very hard and very intense, and then taking 20 minutes afterward, immediately afterwards to deliberately turn off the deliberate focused thinking and engagement actually accelerated neuroplasticity.”