NSDR (Non-Sleep-Deep-Rest) Practice for Deep Rejuvenation (14 mins)

To learn more about NSDR and other evidence-backed protocols for cultivating calm + resilience, take a look at the 5-week Nervous System Mastery Bootcamp: https://nsmastery.com

Also, check out the zero-cost NSQ self-assessment: http://assessment.nsmastery.com

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NSDR ~ or ‘Non-Sleep-Deep-Rest’ ~ is a term coined by Professor Andrew Huberman that uses a technique of guided body scanning to induce a ‘hypnagogic’ state of waking sleep.

There are many benefits to this practice, as Prof Huberman outlines, but one lesser-known benefit is its potential to increase our interoceptive sensitivity—since the process of activating these slower brain waves involves a thorough scan of the inner landscape—a full practice involves bringing awareness to 61 points around the body.

This is a very impactful protocol, especially if you’re feeling under-rested or overworked – in part because it doesn’t require you to DO anything, so there’s far less motivation required than with some of the other practices.

During a 15-minute practice, you will downshift the nervous system, strengthen ventral vagal tone & build your interoceptive capacity.

I recommend 10 days of NSDR – lying down for 15 minutes every day (between 2-4pm) as a transition out of their work day. The before + after impact is remarkable.

If you were to measure your brain waves during the practice, you'd see that they are rapidly moving from active beta, into alpha and eventually down into what's known as a "hypnagogic state”—which is the threshold between alpha & theta waves, kinda like a knife’s edge where the body technically “sleeps” while the mind is lucid.

In one study I came across, a nidra practice was delivered weekly for 16 weeks, remotely to 32 patients suffering from generalised anxiety and they reported that their overall state anxiety was decreased by 41%."

Additionally, NSDR has been shown to effectively flush cortisol and norepinephrine (adrenaline) from our system (these inhibit interoception remember), so your body is naturally primed to be more receptive to this training.

Finally, if Google CEO Sundar Pichai finds time for practising NSDR, then you probably don’t have a good excuse not to try!