10 Minute Non-Sleep Deep Rest (NSDR) to Restore Mental & Physical Energy | Dr. Andrew Huberman

[@hubermanlab]

This NSDR can be done day or night, to restore mental and/or physical vigor, and to help you get better at falling back asleep.

[@degensanonymous]

Appreciate the re upload here. Actually prefer this to the original. Love your work, guys 🙏🏼💪🏼

[@chrisurbi2205]

Thank you for all the protocols you share, Dr. Huberman! Much respect!

[@GhettoQueeeeen]

Thank you, Andrew for enabling this at zero cost! Super grateful for all your work. It would be awesome to share longer versions as well.

[@maryl.6329]

Can I do it 2 times in a row?

[@AshutoshSharma-ml6sv]

it's called yoga nidra, least you can do is name it properly. renaming it is same as stealing.

[@julikagan8022]

@hubermanlab PLEASE create 15, 20, &/or 30 minute NSDR videos. Your voice, cadence and wording are more effective than any others’. Please. And thank you for making a difference. In kindness. ❤

[@teok8855]

I agree!

[@rahiekg]

Yes please!

[@angelasilverfox]

I agree too 🎉🎉

[@sanujarehan8308]

Agreed 👍

[@teenahasken]

❤

[@ChefCarolsShow]

I am a self employed chef and due to lack of employees here in Germany, I have crazy working hours where I start at 7 in the morning and cannot leave the kitchen till 10-11 at night, without a break. I discovered NSDR through you Dr. Huberman and it has saved me. I get an energy dip at around 4 pm just before the real restaurant stress begins, now I just sit or lie down for 10 minutes and do NSDR. I feel a new energy boost which pushes me till 10-11 pm. Thank you for this, may God continue blessing you 🙏🏾

[@M4hdi8A]

Das ist sehr cool!!! Können sie deutsch sprechen?

[@ChefCarolsShow]

@@M4hdi8A ja, ich kann Deutsch sprechen. Sind Sie hier in Deutschland?

[@tusharsharmacaptures]

Take care buddy

[@adammilojevic8725]

look after yourself, sending love from australia

[@blameese]

@@ChefCarolsShowI am in Germany right now! What part of Germany are you in?

[@christinemetlej9298]

Dr Huberman, please consider a longer version. Much gratitude.

[@nathanrodrigues5314]

The long-awaited NSDR session with the calming voice of Dr. Huberman. 🙌🙌

[@user-lp7rp7cb4g]

It's been available for a year I guess

[@SamuraiiiJack]

Begins at 1:10

[@bisqueknife]

Amazing, Andrew nailed the delivery on this. This requires deliberate care and attention, and I feel blessed to live in a world where Huberman gifts us with such treasures.

[@সাদমানসৌহার্দ্য]

Alhamdulillah

[@tiapewitt1278]

Unknowingly, I've been doing this protocol since my first yoga class in 2000. I would imagine my breath as litlle scrubbers that would start at my feet and clean out all the tension. My body would be coated in darkness that would be scrubbed with each inhale, and the gunk would leave through each exhale. 90% of the time, I would fall asleep before I got to my head. I'm interested in trying this protocol as a waking, meditative practice with deep intention. Thanks for the content.

[@karthy257]

Try Bihar School of Yoga meditations and Kamini Desai's IAM Yoga Nidra sessions. You can easily get them here. Also, both of them have a standard textbook on how to do it and explaining the science behind it. Trust me, Yoga Nidra is much effective tool than just a relaxation or sleep technique. I highly recommend Kamini Desai's book on Yoga Nidra. It was a really eye opening masterpiece. As an Indian, I am proud that my ancestors have given gifts to me and to the whole humanity about how to life your life with awareness, peace, and love.

[@jayantagarwal4685]

Best thing I've ever seen on youtube so far & so glad I could discover it......Thank you Andrew😇

[@amitgore28]

Tip Do this protocol laying down on floor without pillow or if u can't then in bed without pillow and do this in star shape position. This will help you lower your heart rate for better sleep and it's more effective and relaxing in my opinion.

[@GloriaCote-o1c]

Dear Dr. Huberman, It's been almost a year since I've been doing this one before sleep and I wouldn't even think of getting out of bed without it every morning. Not a great sleeper so it's very helpful to help me sleep easily and getting energy and vigor in the AM. I am very grateful to you for your amazing efforts to help us lead better lives and we all definitely need all the help we can get, good Doctor.

[@pierskelly49]

Huberman the goat 💪🐐

[@galtgallery6720]

Excellent. His voice is soothing!

[@bisqueknife]

I'm just a regular guy and this helped me. Everyone should use this!

[@iBridgee]

Who knew a 10-minute rest could do wonders? Dr. Huberman's insights are always enlightening.

[@thehonest14]

Thank you Andrew ❤

[@thehonest14]

I suffer from childhood emotional neglect and I hope you will make series about this topic in the future. Sorry for my english

[@latesk8er]

Much cleaner recording than the previous one. Thank you!

[@paramyonzon9374]

Thrilled to see this new NSDR session! I've been using your Virtusan NSDR video for several months now. I’ve even downloaded the video (via KZbin premium) and listen to it on plane rides. It's been a tremendous resource for me, and has given me mental clarity, restfulness, and my ability to stay present. Thank you, Dr. Huberman!

[@brunodangelo1146]

You'll quickly realize it's the exact same script

[@rahmi.digital]

Same!

[@bishnukarmakar2508]

Thank you for this amazing protocol also as an Indian grateful for the amazing rebranding of our age-old yoga nidra process. It helps the fulfillment of the goal that our ancestors set while developing the whole system of yoga that is a healthy and happy world.😊😊😊

[@zoomingby]

I cannot believe how relaxing that was. Wow.

[@karthy257]

Yoga Nidra is a gift to humanity. And the practice is necessary to rejuvenate ourselves in this modern life more than ever

[@nidrabuddhi]

Agree!

[@eileenholladay6603]

I heard about NSDR yesterday and was working with someone today who was about to have a full on panic attack. I quickly looked this up and sent them to a quiet corner to listen to it. Long story short 10 minutes later they came back totally calm and reset, ready to work. Thank you. Looking forward to trying it myself later.

[@tatianaschild]

Thanks so much Andrew. I’m taking a break from my usual routine. This is the first time I’ve listened to this NSDR recording. Released lots of tears by the end of the ten minutes. Really beautiful. You weaved in body sensing in a way that brought so much light and infuse with that awareness of agency and gratitude I’ve learned in your protocols with Paul Conti. Really so special to see you on the east coast of Australia at sunset. Thanks for this gift.

[@tatianaschild]

Omg I mean sunrise!

[@patriciab111]

Such a calming voice 😊 Very timely as I woke up around midnight...going back to sleep now, thank you 😴

[@venugopalreddy6618]

Thanks a lot for sharing such a great content! you have impacted millions lives.

[@Jme_CA213]

The PERFECT voice & vibe! Thank you, Dr. Huberman! 💖 💖 💖

[@johnnyc8775]

As usual and what I find in Andy's presentations very helpful and usable protocols/information. Thank you Andy you do a wonderful job.

[@polymons]

Thank you so much Dr. Huberman!

[@danijelakralj5316]

Thank you for this! I agree with others in that a 15 or 20 min version would be amazing. ❤❤❤❤

[@Breathwork_By_Hans]

Very relaxing. Your voice is perfect for this. It was way too short. I feel a series of NSDR sessions coming up 😊. Thanks

[@AayushLath]

If possible, please also release longer versions of this, sometimes 10 mins is not enough and other versions don't seem as good as yours. Anyways, thanks for this. Can't even tell how helpful this has been for my life🙏🏻

[@xtravengersgaming]

ill highly suggest listen to "sri sri ravi shankar's yog nidra" this is too amazing NSDR/yognidra !! you'll be aamzed after the session, try once :))

[@sergisanchezbonilla5436]

I have done this every day in the last week! It feels amazing and Andrew's voice is the perfect fit!

[@carmensperry7095]

Oh my goodness. I have a long history of sleep issues that have improved since following some of your recommendations. I've wanted to incorporate NSDR but had not found anyone whose voice did it for me until today. Well done. Im looking forward to seeing more improvements in my sleep. ❤

[@Kamokoids143]

Can you please do more of these (and maybe some longer versions?🙏🏼) Thank you!!!!

[@xtravengersgaming]

ill highly suggest listen to "sri sri ravi shankar's yog nidra" this is too amazing NSDR/yognidra !! you'll be aamzed after the session, try once :))

[@kaiviljoen8674]

You have contributed to making humanity better, Andrew.

[@ryanellis424]

I've been waiting for this video for years. I would super appreciate a 15/20/30 minute one as well. Thank you Huberman!!

[@Rising_Dip]

Love from India 🇮🇳❤️ This session was really so relaxing and refreshing 🤩 Feels like I just restarted my body 💪 and brain 🧠 Thanks dude ❤️

[@vik123Km]

Try art of living this just 5% of experiences

[@drapatricialactancia]

loved the calmness and depth of your voice. Thank you so much

[@meganzell5708]

I’ve been doing this daily and I absolutely love it. I use my acupuncture mat while I do it for ultimate relaxation. The only adjustment I make is instead of dimming the whole body light I enhance the light and sit with the brightness for the rest of the session.

[@FlyAlbatroz]

In India it's called Shavasan ( meaning the posture of death ), its a very common practice after each yog: session...

[@nancyangirasloan8403]

Shitali breath- good one! you have a great voice for this and welcome to a portion of Yoga Nidra - focusing on simple step by step breath and body awareness.

[@kirtmanwaring3629]

I’ve been totally blind my whole life, LCA if you’re reading this Dr. Huberman, and the way my brain just turned your spotlight into electricity, or water, or just sensing was quite amusing. It does that with Sam’s guided meditations too, I just subconsciously turn ′open your eyes" or "dim the spotlight" into something useful for me that seems to do more or less the same thing.

[@freezinginferno2106]

For someone that struggles with power nap, this seems like a good alternative

[@KettlebellConditioningClub]

Instructions unclear. I am now waking up from a 3 hour nap

[@vamosabv]

Hahahaha

[@iiiiilllllllll]

Yep. I fall asleep every time goddamn

[@maheshkamble9585]

One of the Best Videos I have ever seen on Mental Health/meditation ❤❤ Thanks a Lot for your Unconditional service to the Human Kind ❤

[@Mp3Robbo]

The videography is super simple but well thought out. The symbolism of seeing Huberman with you as you drift out into a calm/beautiful place is spot on

[@danmax89]

I am grateful for this NSDR protocol. I find it valuable to do anytime I need to when I am awake. The instruction to look down at myself with a spotlight illuminating different parts of my body and my whole body I have found to exercise my imagination. I do find it difficult to imagine expanding the spotlight on the backside parts of my body if I am looking down at myself, i.e., calves, hamstrings, back of my head, etc.

[@annatuzikova603]

Thank you so much @hubermanlab . After just 3 days of daily practice I have started feeling improvement in my sleep quality. My partner and I have added it to our before bed routine, and effect is above all expectations. Not only sleep quality has improved , also trainings feel much more effective and focused, mood get better as well. I have never before felt such an immediate improvement from any routines or habits that I have build in during previous years. Thank you 🙏

[@lunartes.wisewoman]

The ocean sunrise view + NSDR 🙌🏽❤☀

[@KelvinChan-bq9fl]

When I learned Qi Gong thirty years ago, we have to do a relax protocol before we start Qi Gong movements that I find has some similarity to NSDR. The Protocol is to use internal voice to ask the body to relax. It starts with standing or sitting with eyes closed and gives instruction (internally) such as: "Relax my head", "relax my neck"... my shoulder, arms, hands, chest, abdomen, waist, thigh, leg till to the feet. Focus all the attention to that body part when asked and keep the attention for few seconds. After finish the last one ie. the feet, say "my whole body is relaxed" and felt that way for several seconds. Then imagine a hot shower starts flowing from the head and feel the hot water flowing through the body till to the feet. Before starting the protocol, I practice abdomen breathing several times. I usually do this relax protocol in early morning facing the Sun. I found it very effective in relaxation.

[@olgazavilohhina6854]

¡Hola Profe! Thank You for bringing a moment of "pause and reset" in our hectic lives. We are forever grateful for all Your hard work and care for us.

[@ustaad9220]

This is my Go-to video whenever i feel overwhelmed. Thanks a ton Dr. Huberman🙌❤️

[@AhaTheNegotiator]

Just did this after bumping into it in my recommended. I haven’t used KZbin in weeks and this came just in time. I wasn’t stressed but my mind was tensed up and I have to study many lectures for an upcoming MSS (Musculoskeletal System) Final. Thank you, Dr. Huberman. I feel much better and you are truly an inspiration and someone I always look up to. I have been following your podcast for a few years, listening more chronically to the episodes in the earlier months of this years a lot more though. Thank you again. We love you and don’t stop doing what you are doing.

[@AhaTheNegotiator]

Also, the ocean is very beautiful. Where was this recorded?

[@IselaAvila]

This is the best video to unwind and quiet down our internally noisy brains. I used the last one almost every night and have no clue how they end as I've wandered off to sleep. Thank you so much for everything you do!

[@laperla7167]

Your voice is very calming, comforting, reassuring

[@Aarush-Skywalker]

I almost fell asleep within 5 minutes and I normally need at least half an hour to do so! Thank you so much!

[@chelleharkin7925]

I am very grateful for this. Thank you ❤

[@Lisa_S_NZ]

Beautiful ❤🙏 Thanks Andrew. Isn't it interesting what our body holds on to, I felt some emotion come up towards the end. Great little release. Life gets busy & we forget to check in every now & again & ask our beautiful selves what do you need to release & what are you holding onto to. How amazing are we. 😉

[@abdulazizmohammadi3937]

Oh god, been following NSDR protocol for a month now. It has improved my sleep ssssooooooo much. I fall asleep easily and stay asleep , get tremendous deeeeeeeep sleeeep . Thanks Huberman , you are wonderful ❤

[@GloriaCote-o1c]

Dr. Huberman, I have been doing this protocol for a couple of months before sleep and it really helps to relax me. Thank you so much and may God bless you always.

[@BoudewijnLutgerink]

Love it. Been doing this for several weeks now and the result is a more focused mind.

[@mikhailkilianovski8024]

State-of-the-art blend of meditations and +- objectives research on benefits, the most potent tool on the zero-cost market ❤

[@pamrussell1972]

This protocol was just amazing I can’t thank you enough for all you do to make our lives better 💙

[@AngelFidler]

Thank you! 🧠This will definitely be useful during the Fall Semester between classes on long days for an older non-traditional students.

[@saintgeorgia111]

This video is such a gift. Thank you Dr Huberman.

[@jessAraiza8]

Now way this pops up after literally thinking, I wish I can have Andrew Huberman read me a bedtime story. Love it, please do more. Thank you

[@cedricsipakam2601]

I waited for this for so long. Thanks!

[@anitas5817]

Thank you for reposting this! It’s a good reminder and I’m going to save this so I can grab it quickly whenever. I’ve used this before and it’s really great.

[@buckmaxey7998]

Been following Dr. Huberman ever since Tim Ferris's or Dr. Attia had him on their podcast. His information is helpful and I like that it's based on facts, not anecdotal info. However, I expected this to just make me sleepy since you get so relaxed. I'm surprised how awake I feel even though I nearly fell asleep a couple of times during the session! I have no clue how this works but it does exactly what he says it will do.

[@meyerlein]

Thanks for sharing!

[@DeepKhamkar30]

Thanks Doctor for providing us with such a wonderful and refreshing protocol. God bless ❤

[@odkaella]

I have listened to the original Virtusan version of this so many times that I could hardly concentrate on this one because I kept focusing on how it’s the same but different. 😂 what an experience in itself for my brain. Nice clean new recording but I will always anticipate the tiny stutter on spotlight/flashlight and the repetition of ‘move your head from side to side’ 😂 Like others, would love a 20 min one too, maybe with a few more pauses for the breathing and moving through areas of the body slightly slower. Thanks for this resource 🎉 For those wanting longer ones, Ally Boothroyd’s are also good. Different style but good if you’re feeling an extra relaxation vibe

[@chrispritchard2331]

Wow. Just wow. I suffer from PTSD and anxiety and this just gave me peace, tranquility and control for the first time in a long time. I feel more capable to take on my day without the fear of any problems. Thank you!

[@nidrabuddhi]

yoga nidra is very effective for those with PTSD, I'm glad it's helping you. 👍

[@mk05hp]

Thank you so much for your amazing work Dr. Huberman. You are an absolute amazing human being and a hero ❤

[@raerae155]

Thank you! I use this multiple times a week, as a mother of three, to make up for getting not quite enough sleep so that I can serve my people more joyfully! It is quite refreshing.

[@Janno6996]

Thank you. You help so much WITH so much and it's appreciated

[@tomcab46]

Thank you for this protocol! It is very helpful! ❤

[@Mrs.WarmWaffle]

Wow! I didn't know that this was called NSDR! My Norwegian Psychomotor Physiotherapy had me doing it, if I remember right it was 2009 to 2012. I really loved it, and I miss it, but now I can do it when I wish to.

[@mrm-888]

Midday pickup-me-up, way better than coffee for my circadian cycle 🙏🏼 Many thanks, Dr. Huberman 🌟

[@Silkroad3000]

After noisy KZbin finally a silent exercise thank you

[@marialeonova5619]

Thank you so much for everything you do! I feel like I've leveled up as a human as a result of listening to your podcasts and following the protocols. It gives me so much joy to gain understanding and control!

[@EdwardGeorgeBartlett]

This is truely awesome thanks Dr Huberman from England

[@Maggieiaconeta]

I started my day listening to this one , thank you Dr. Huberman. A massive shoutout to your team for the suggestive footage 💜

[@LoveLight7]

Yes! This works EVERY time. Thanks, Andrew!🎉

[@ImprovementsOfCas]

Just did this in the car after getting overwhelmed with my day, very helpful thank you dr huberman

[@mnnnmnn]

Mate, you are such a legend, thanks for this, best regards from Sarajevo

[@urigellarfella3680]

This was great! Please can you do some longer videos? 20 and 30 minutes would be nice! 😉💪🏼💙

[@222littlecat]

So calm and smoothing to listen to you , a very familiar and trusting voice … love this . Thank you and please make more NSDR videos by you . ❤

[@johnwelch5445]

Thank you so much for this and all you have given the public over the years.

[@victordjavaherian3474]

Babe wake up, new huberman lab nsdr just dropped 🙌🙌

[@SystemOfATool]

Babe nsdr, new huberman video just dropped

[@DaBecel]

Babe get a nap, new huberman video just dropped

[@vamosabv]

This seems to have a fair amount of overlap with a mindfulness meditation/mini vipassana as well - taking deep breaths, focusing on your body and being in the present moment. Thank You for this.

[@bhavannamunni]

nope. it not vipassana . it is samatha .because vipassana has not imagination

[@vamosabv]

Your point seems fair. I was referring only to the body scan part. Do you think what we are doing here is a body scan or is the visual imagination key - us standing over our body shining a spotlight? The aspect common to both parts is us becoming more aware of our physical sensations in the body.

[@bettyjeanpetrinovich7373]

On the first listening, I was asleep before ⅓ of the way through. On the second listen several hours later, I finished feeling refreshed and ready to carry on. Thank you

[@veronicazifer9302]

THANK YOU! THANK YOU! THANK YOU! I have been waiting for this. ❤

[@belwynne1386]

That was fantastic! Thank you!

[@johnnylow3295]

I commend the effort that goes into these NSDR videos, thank you Huberman.

[@sonjaforrester9255]

No matter gow many times I do this I never want it to end! Thank you!

[@stephanebert7739]

Oh WOW!! Thank you so much! I felt stressed like hell 15 min ago, now my pulse is much better, I feel more relaxed ❤

[@susantunbridge4612]

Thank you -- that is really calming, sort of a guided meditation - Dr. Huberman has the perfect voice for this, and the timing is so good. I'll keep doing it, I've had trouble sleeping, my brother died a couple of months ago, and although we were *not* close, it was a shock, and seems to have affected me, and maybe my sleep as well. Wondering about hypnotherapy.

[@ancad289]

Thank you for uploading this. However, if the ad at the end could be removed it would be highly appreciated. 🙏

[@mariakelleybianchi]

Listening daily, thank you! So glad you made one in association with your channel!