Vložit
- čas přidán 27. 05. 2024
- In this 10-minute meditation, Stanford neuroscientist @Andrew Huberman of #HubermanLab guides you through a Non-Sleep Deep Rest protocol (NSDR) to enhance the learning process by reducing day-time fatigue and improving focus. It can also greatly enhance your sleep, boost your mood, and promote #Neuroplasticity - the ability of your brain to change and grow.
If you're looking for ways to boost your brainpower and improve your sleep, give this simple meditation a try!
-----------
Virtusan provides science backed Mind + Health anywhere & anytime. A trusted place to re-energize, de-stress, and achieve an optimal state of well-being.
-----------
Chapters:
00:00 Introduction
00:54 Assume a Seated or Lying Down Position
01:04 Eyes Closed
01:14 The Breath
-----------
For more NSDR options, and tools to optimize your life DOWNLOAD the Virtusan App:
iOS
apps.apple.com/bg/app/virtusa...
Android
play.google.com/store/apps/de...
Thank you Virtusan for making this NSDR resource available at zero-cost to the general public.
So excited for this! Thank you Dr. Huberman and Virtusan!
That's amazing, Andrew! I will listen to it, even though I don't practice any kind of NSDR, nor meditation, nor anything else. I have quite insuficient sleep, therefore I sleep even 10-11 hours and I still feel tired. I know it's not normal, I might have some kind of the chronical fatique.
Just by the way I extremely value and appreciate that I have all five senses. The vision and hearing are the most fascinating, fundamental, crucial, vital and important from all of our senses.
Yey! Thank you for this one! Some time ago I suggested in twitter comments that you voice a NSDR and now it’s really here! That is so nice 😀
This is incredible, just did it and am extremely impressed with the outcome. Its so refreshing and nice to open my eyes and not be drowned in information. Thank you virtusan and thank you as always Andrew
Thank you Dr. Huberman + Virtusan.
I just did the protocol and it is relaxing and great.
P.s. Some 15 yrs ago, I took my first yoga class ever, at a gym. It was none mystical and mostly exercise oriented. I joined because few of my back vertebrates were hurting and I thought I must exercise to get stronger and help the relief from this pain. After 50 minutes of guided movements - which were releasing the body from tension - we came down to the best part of the class as some would describe it, relaxation and meditation. I had no idea what is entailed. Our teacher, calmly guided us to scan each part of our body - just as you did. He stayed on each part a bit longer. He said: As you look at each part of your body see if there is any pain, any tension, and tell your body to release it.
And so I did. I couldn’t believe that the two painful vertebrate started to feel adjusted and the pain was gone after the class. It felt so good. Today I understand we are calling that a protocol - NSDR.
I know the exercise helped immensely. But I started to believe that our brain has powers that are perhaps unknown to us, and I keep testing that power when I can. Even if we don’t have a scientific way to describe this yet, one way or the other, the brain is an amazingly complicated machine. This was a wonderful practice. Grateful for it 🙏🏻 thank you
Not one to comment on CZcams videos but it’s gotta be done. I’ve struggled with anxiety for the last 4 years pretty badly. I exercise regularly, cold shower, eat well etc etc. but nothing reduced it to a level where I was enjoying life that much at any point. I was being sick from anxiety at points around 2 months ago. I listen to Andrew a lot and heard him continuously talk about this and thought why not what have I got to lose it’s an 11 minute video. It’s reduced my anxiety from about 8/10 to a 2/10 max. I do it once a day in the evenings and have done for 2 months and it’s changed my life. If you suffer with anxiety with no obvious cause like I have then honestly give this a go once a day for a week and see the difference it has on your life. Absolutely unbelievable. Cheers Andrew
Hey💙
I also struggled with anxiety and that‘s why you probably relate when I say that I wanted to find the root cause for it so bad. I mean yeah, tons of techniques out there that help but no one transforms the anxiety.
Having anxiety on a regular basis is always to some degree or even fully the consequence of having fear of fear. That‘s why it get‘s so ramped up and endures so long because it‘s self perpetuating.
I recommend analysing your beliefs and definitions over fear, at least that‘s what set me free from having regularly anxiety🙏🏼
Hope this helps, you got this!
This was so well said and I had to share.
I think all of the yoga nidra, tai chi, Headspace app, detachment philosophy are all techniques to reduce signal through the Fight or Flight cables and allow signal to flow through the Rest Digest cables.
All of it goes back to that mechanism of action in the body and all the things you listed that all of us have tried are mostly all systems for muscle and brain health but if anything they help us amplify the Fight Cables and very little in our biohacking world shift us to Rest Cables and yoga nidra is probably the best form but when it needs to be easy 10 minutes of 4-7-8 breathing has been the game changer for me.
Bonus tip: combine this or the 478 with the second sip of breath Andrew shared with us recently (first breath expands the lungs, but the second sip hits the bottom of the lungs which are the most tied to Rest Cables).
Cheers mate, we’re all pumped we’re not alone.
Thank you for sharing. I’m exercise, take cold showers, eat well, etc. etc. as well and have still been overwhelmed by anxiety. I’m going to give this a go once a day in the evenings for 2 months and see what comes of it!
Dde44t🎉🎉😢😢@@iamsercanak
This is perfect. No annoying atmospheric music, birds chirping or ocean sounds, just silence except for Andrews calm instruction.
Amen to that! Those sounds drive me crazy.
Deep voice: "Now imagine you are floating in serene silence..." Background: *KAW! ah! KAW! ah!* *Kraaaaaah!* *tsik-a-zee-zee-zee*
@@kyletimbaker LMAO for real. "Imagine you are floating in the ocean" *massive cargo ship explodes, oil everywhere*
🔥🙌
@@kyletimbaker Best comment ever ... :)
been doing this almost daily for a few months now, really has made such a positive impact on my life. Lower stress, better sleep, more focus. You wont regret adding this to your routine
Wonderful to hear Anthony :-)
Is there a preferred time(s) to do this? Like what time during the day and before/after certain activities?
I think andrew huberman usually recommends doing it right after waking (if u did not get enough sleep), during the first circadian dip in the day (usually around afternoonish for most people) or possibly right after a bout of intense focus (if you do multiple bouts of learning for school or whatnot) @@yq_7865
@@yq_7865
You can do it when you feel stressed, or when you feel lack of energy, or just whenever you feel like you want to.
@@yq_7865anytime is fine
This being read in his voice is truly the icing on the cake 🫠
Absolutely! Thank you 😊…
Listen at 2x speed! 🤣
@@maxmat2874 really dude
Oh baby!!! ❤❤❤😉😜😋😍🥰🤭🤗☺💯😲♥️♥️♥️
Yaasss u know it, its so weird hearing him not say podcast also i also listen on 1.5x or faster lollll
.75 speed works rly well for this video. Gives more time for breathing instructions, makes the protocol a little longer, and also by slowing the voice down a bit it makes it a bit more calming
Thanks for the tip! 🙏
Good idea! I LOVE Huberman and was super excited about this. But was wishing it was 20 min long and then when I did it found that he didn’t give enough time for true long relaxed breaths
I will try this. 10 minutes is not enough for me to fall asleep/relax
That's a great tip! Found myself thinking I needed more time to breathe
Yeah I wish the breathing parts had a little more time for them, I dislike the .75 because I can't stand the distortion on the voice, breaks my immersion.
Bro i fell asleep
Why is this comment so funny?
Stop dreaming on CZcams
same here 💤💤
I just used this to calm myself down from a panic attack. Thanks to everyone involved in the production of this
Panic attacks are the worst. I've tried everything to ease them over the years, but nothing keeps them at bay quite like Ashwagandha-would highly recommend looking into it.
@@scarffy123 ashwaganda totally delete my panick attacks
@@damenation ashwagandha is God sent
@@scarffy123 for real
Nothing is better than an NSDR with Andrew’s voiceover. Thank you.
This was lovely. I have PTSD and exist in a constant state of "fight of flight," and find it so hard to relax the way people talk about. I spend time being social, walking in nature, doing quiet hobbies, listening to music - and while that stuff helps, it doesn't make me feel relaxed. I'm so glad I found this, because it really made me feel much calmer.
hey, do you still have PTSD? and if not how did u got rid of it ?
@@overmind13 hey there! I do still have PTSD. Unfortunately, it's not something that can be cured, only managed, but since my diagnosis a year ago I've become a lot better at coping with it. I'm also medicated now which has helped, too. My flashbacks are less frequent and I know what to do when they show up. I still struggle with regular nightmares, and my daily tension is through the roof... but it's not as bad as it was at the start. If you're dealing with this too, it's gonna be okay
I just did this. By the end I burst out crying. Didn't notice how tense I was and how much was going on in my mind. I want to thank you so much for this!
I'm feeling like I need to cry.
I just get tears rolling out . Kind of like those tears when you yawn. It's non emotional.
I also had a strong emotional reaction but I couldn’t stop laughing. Almost like my stress was being melted off my body
I’m glad. Sometimes we are so clouded by things going on in our minds that we buy our emotions. Things like inner happiness or relief are the results of this amazing practice
@@jguitar151 I had a laughing impulse as well. Odd.
Amazing to hear the man who introduced NSDR to many of us is actually the one voicing it for us! What a wonderful partnership
It’s called yoga nidra which was introduced by ancient India
@@ravicrazyster Yes, Huberman talks and establishes that in his podcasts, but NSDR is a more scientific approach and protocol anyone can practice without getting into the mystic side of things.
@@Eddi3Pwnsyoga nidra is scientific.
I would like to remind everyone that this practice is called "yoga nidra" and there is a lot of guided meditations all over the internet. Happy relaxation.
many techniques from India like Pranayama and its variation are being rebranded to avoid giving credit to the sages... that way it is presented as a product of "research" and claim authorship ( you can see like "box breating" " alternate nostril breating" " happy baby pose" and so on are plain practices from India that were stolen without giving credit to the Rishis.
Ally Boothroyd does amazing ones
Talk about stating the obvious. Thank you soooo much.
@@kiwifyson yep, that should have been mentioned by Andrew. Leaving this information out does disservice to people, but I understand that he wants to provide a protocol for the western mind where yoga nidra might be considered woodoo that just can't work. People have spent thousands of years figuring that shit out and they were smart. Western science is here to rediscover it again with a different set of tools and maybe push our understanding further. We are at the stage of rediscovering. There is nothing wrong with that, but in the mean time we can just use the deep wisdom that's already here - yoga nidra.
We know, this is just a more straightforward version which is appreciated when you’re low on time
Edit: kinda sad they just added ads in the middle of the video. It used to be so relaxing...
Been doing this everyday for 2 weeks after hearing Andrew Huberman recommend NSDR. Honestly, it's helped reduce my anxiety and insomnia so much! I feel more clear-headed and productive as well. I tried doing it more for stress but didn't expect it to help me in other areas of my life. Thank you for creating this!
When and how often do you practice this?
@@juanguillen6125 watch the Andrew huberman video he tells you about it
@Juan Guillen I'm doing it in the morning right after I wake up to make up for missed sleep
@@spacecookiez5045this means u can sleep less and still be more productive?
Or download it
I have four young children (all under the age of 6), so to say I struggle with consistent sleep is an understatement. Having this tool available to me is extremely valuable. Thank you, Andrew, for this resource.
You are very welcome :-)
Anyone try NSDR on young children, middle schoolers or older students? I asked a frustrated bipolar homeless guy to sit down and try it (with headphones). He became significantly more calm, and could focus on his next steps. Wished he had a phone so he could use it regularly. Truly magical to see his response, particularly since I didn't think it would be all that useful, but I desperate for him to relax.
I can't explain how I feel every time I do this. I'm on medication for depression and the only thing that makes me really not think about anything else is hearing his soothing voice and going to saunas. I can't find the words to express how this has changed the way I wake up in the morning, I feel more refreshed, well rested, happier.Thank you.
Try cold shower with it
Nsdr->Cold shower->meditate and sunshine-> some quick push-ups = the morning recipe for being happy and not an asshole.
Vitamin D, fish oil, and sun light are also helpful
@@nels6991 wim hoff breathing method relaxes me the most you should try iy
Try go exploring.
YES, I've been wondering if Huberman was ever going to record one for us. Your voice is wonderful to listen to Andrew, thank you!!
I run with fire EMS department on a 48 hour shift. This comes in really helpful if I've had a busy night to feel rested.
48 hour what 😮
If you’ve never had anxiety you will not know how helpful it is almost immediately
Thank you dr Uber man
The mid video ad was a lovely touch
😂😂
Surely that doesn’t happen
Ugh that’s so annoying. Must be a CZcams thing? Mine didn’t do thay
I have played this vid many times. Got no ad, which means it's yt showing ads, not the channel
andrew huberman is a deity.
my son this is indian yog nidra technique
My grandmother used to do this(योग निद्रा)every evening anywhere from 6mins to 20 mins without fail every day of her life along with one round of meditation with 'जपमाळ '......i miss her
Andrew huberman's voice is much better than a meditation guru's voice in this video. Thank you 😊.. .
Herpaps
This will probably be my most replayed video of the year. A big thank you to Dr. Huberman and the Virtusan Team!
This is my first approach to any of this, I just got diagnosed with ADHD and I've been doing this for about 3 weeks and i don't know how i didn't know this whole world of stuff existed. Really amazing stuff, thanks
It is insane how much more focus I have when I do this in my lunch break
Who is still listening to this instead of the new version? This one it’s just so much better.🙌🏻
This has been great for me. Problem is, ads came on halfway and disrupted me
Thank you sooooo much. I have been battling PTSD and anxiety and this offered immediate relief. God bless you Dr
.Huberman !!!
Would someone be able to help, with the visualisation. Do you literally visualise yourself illuminating your body or do you visualise that part(or at end your whole body) being lit up/bathed in light? I struggle to visualise myself using a torch to light up my body.
@@Blackbishopifywhat i try is being in a dark room and visualize my soul leave my body and that soul lighting up my body with a flashlight sometimes its hard ngl
@@Blackbishopify I visualize a strong light that enhances my sensibility in that part of the body
You’ve got powerfully hypnotic voice. Your energy has a comforting and trustworthy impact-❤- for what it’s worth, i can tell you after receiving and also leading many yoga classes - that you are particularly gifted at helping others … thank you - thank you 👏 this is an absolutely wonderful nsdr script … wow, wow, moreeeeee please!
Absolutely agree!😍
No doubt.
As a coach who does NSDR with her clients as well, this was an amazing experience to be on the other side! This is one of my favorite NSDR protocols on CZcams😍😌
What's your favorite?
So uptight and stressed. Can’t get to sleep. By the time I got to the feet part I was smiling ☺️. Wanna give you a hug 🤗 Doc. Thanks. 💤
Much love Dr. Huberman. Seeing as you’re the one that introduced most of us to NSDR, it’s only fitting that you are the one guiding us through it!
This is almost exactly like deep relaxation I teach at the end of my yoga classes. Some people won’t attend yoga class but they’ll listen to a scientist about “NSDR”. I love it! Great job Huberman!
Commenting just after doing it! Feels like time is passing slowly, life is feeling less hard, body and mind are at peace 🕊️ Love this!
It was my first time doing in whole my life, I'm 27 years old, recently started watching Andrew Huberman, today I've read the Toolkit for sleep, and decided to move to the peaceful place for life asap, and will be doing the sleep routine from today.
Nice
@@basketguitar9768
was so calm and peaceful at the end and then got a fucking ad that scared the shit outta me
Thanks to Huberman’s nsdr protocol I have now achieved total mental clarity and have gained the ability to manipulate 5 different women at once, truly a wondrous scientific power.
It definitely calmed me down. My heart rate was 95bpm when I started and after the 10mins it was at 74bpm
The one who put adds in there us just a pure sadist..
Thank you mr. Huberman tought!
We have to make a statue of Andrew at some point 🏆
I'm a huge Huberman fan. This NSDR is soooo much better than the one I've been listening to. Thank you.. thank you 😊
You think? ♥️♥️♥️♥️😲🤣
CZcams has so far given me four ads in one viewing of this 10 minute MEDITATION, this is absurd
I didn't want to open my eyes, I was enjoying the bliss. But when I did... what the fuck... I saw the world around me with such purity.
I am currently sleep deprived (4hr of sleep last night) and I was just feeling particularly unrefreshed. Now, I feel the freshest I have felt in at least five years. After 4hr of sleep. And I am someone who generally gets low quality, REM-absent sleep to begin with.
Thank you Huberman. I've been watching your podcasts for a long time, but I've been pushing off the NSDR meditation stuff because I was not a believer in meditation. I am so thankful you challenged my belief.
wow this was amazing
Todddd wassup dude?
This is yoga nindra(Yoga sleep) from Yoga 😂😂 you renamed it🤣🤣🤣
@@keshav_k_0793okay, so what 🥱
Yess, people were recommending me this. But this is literally Yoga Nidra from the patajali scriptures in India.
It's renamed as sometimes when people hear Yoga or anything mystic they get put off. But yes this is all just yoga Nidra. Nothing new but very beneficial
I recently had a spike on my tinnitus specially at night in absence of any noises and this nsdr session was very helpful to 1) distract my brain from my tinnitus and 2) relax me enough to fall asleep for at least a few hours which was a lot considering that I hadn't sleep at all for a few days.
Check out Chinese medicine practitioner. Ear is connected to kidney. This condition can be addressed by tonifying kidney yin. Cheers.
Good job finding something to help with tinnitus, good luck getting it down! Wish you the best.
@@Ali-bn6xk thank you! ❤. Wish you the best too!
@@galaxymetta5974 thanks for the info!. I've tried chinese medicine with two chinese doctors and they help me with other things but not with my tinnitus. In my case is more related to anxiety. The more time I spend working on my mental/pyhiscal well being the more my tinnitus improves.
Doing it since October 2023, twice a day or on any high cognitive intensive days + organic nutrition + 3 times/week gym + long walks.
Improve my mood, learning and attitude towards problems.
Thank you so much
The impact this protocol made to my mental health in one year is literally unbelievable. Thankyou Huberman and Virtusan❤️
I think ive been waiting almost 1-1/2 years for him to come out with one with his voice amazing.
One of my favorite NSDR protocol… but WTF today a very annoying ad popped up mid meditation 🤦♂️
This is great! If you guys planned to record another version of this (like a 15 minute one) I have some potential suggestions/thoughts
1. I'd imagine most people visiting the video already know what NSDR is, so if the introduction were reduced slightly that would allow more time for the good stuff like deep breathing and body scanning. While I think the outro is also crucial for entering back into the world on a calm and in control, I do feel it could be condensed slightly.
2. I really, really love the deep breath break at 4:07, separating the bottom half of the body and top half
3. I would love to separate the two halves of the body, so focusing on the right foot and left foot separately instead of both together. That way I can direct my attention instead of rapidly shifting my attention between the two. Additionally, I think it would be nice to be a little slower when moving from body part to body part.
4. There were a couple of repeated lines I noticed, like at 9:30
5. At times the video was a litttttle wordy, like when saying 'contact surface'
6. Huberman has such an excellent voice for this.
7. I really like where he asks us to sink into the surface
8. I like the use of the spotlight
Thank you so much for doing this!! I love it a ton, and it's a great pick me up after some intense studying.
For the spotlight I personally imagine that I'm on the sort of table that use Asgardians in Stargate to scan a life form (yes it sounds like probing but trust me it seems soothing)
Also I had the exact same recommandations in mind than you ! I back him up.
I've got so used to listening to this, usually at the second "round" of deep breathing I just fall into into a short but deeply relaxing sleep, often woken up by the ads at the end of the video. I fucking love it:)
can you please change so that the ads are at the beginning or end of the video, it’s extremely irritating getting an ad in the middle of my session, it breaks my focus and state of calmness. I will turn on ad block if I need to.
OKAY IT'S OFFICIAL:
I'm in love with you,
Dr Andrew Huberman! ♥️
Great work, but it now contains ads. It was perfect without ads, but now with ads it defeats the purpose.
The absolute fucking best asmr. Had to move halfway through, didn't realise I was basically asleep.
Andrew reading this is such a pleasant surprise, I was anyway sleeping to his voice, not that his podcasts are boring 😊 but I re listen to them at night as well. This is amazing. Can't wait to try this out.
same 🙋🏻♀️💗
Like those who have listened this NSDR script 1000 times
Huberman is a great guy who helped general public understand complex neuroscientific concepts and how we can incorporate them in our daily lives for the betterment of it in simple ways!!!
Thnx Dr. H
This is great! I was in a nasty car accident in February of this year in which I suffered traumatic brain injury which has resulted in me battling with fatigue. This protocol will help me in everyday life! Thank you Andrew!
I hope your body and mind are healing and so that of your Sprit✨
Imagine if Dr. Huberman did one of his episodes in this format. It would probably take 6 or more hours and it would be worth every minute. I don’t know if I would learn anything, but I would enjoy it nonetheless. 😅
Professor Hubermans voice is like a hot knife going through butter😴 soooo relaxing
Helpful!! Thank you.
I particularly love this version not only because it's from Dr. Huberman himself but the voice of instruction is much crisper!
Other yoga nidra ones all whisper the instructions, I knew it serves its purpose but I can't hear them properly!!!
(btw my ears are functioning well)
Lovely to find the one that suits myself best!
Thanks Doc!
I find the overly affected whispers to be irritating/annoying, especially with long drawn out Ss.
This was amazing I felt calmness like never before. I hope there's the 30 minute version of it ❤️
Search for Yoga Nidra
I've been listening for about a week, and I fall asleep consistently every time I listen, and whether I fall asleep for 5 hrs, or just set my alarm for 15 minutes just before starting, I have a precise and clear dream that I remember... I typically have 1-2 per Year.
What's wierder, is that they seem to be "easily" interpreted, and helpful, which typically only happens 1-2 a decade.
Not sure about the correlation, but certainly an intrigued consumer.
Thank you.
the ads in this video are absolutely killing me. can we take one for the team and please take them off.
Fantastic! Thank you!
This is my second day in a row using this guided nsdr video. Both times I was really tired and wanted to give this a try, but I wasn’t able to stay awake through the entire video, however both times I’ve woken up 5 minutes after the video (somehow lol?) feeling really refreshed!!
Great to hear Mitchell!
That’s weird maybe you aren’t getting enough sleep from the night before
Or it can be if you have lights on or not
That’s literally the exact same thing as me! Feel super refreshed afterwards… but I want to do it without falling asleep! 😅
@@LevicMix Andrew himself said it's ok to fall asleep during the protocol, since it means your body needed it. If you only sleep for a few minutes I don't really see a problem with it :)
OMG can´t believe we get to enjoy all these tools for free. Thanks
This is very close to autogenic training which helped me a lot to relax
Good stuff. The ads mid way through are quite spooky though.
Thank you!!!
Excellent!
This is very similar to regular mindfulness, which I practice regularly. Good stuff.
Incredible
This is amazing! You should do more!
Thank You!
Thank you!
I've been meditating for a while now and its been such a great experience but this NSDR feels special to me, Huberman's voice is hypnotizingly beautiful.
This is amazing
Wowzers it works!
CZcams ads ruined this, I would normally watch this on my phone without any interruptions, and now I got 4 ads ruining my flow
Download through a CZcams to mp3 converter
Why would you put ads on a meditative video @youtube?
OMG THIS WORKED??I get spells of grogginess from time, and nothing works to energize me, naps, food, coffee, tea, whatever. I tried this today and it worked 😮 give it a try
Works amazing !! Don’t scroll on comments after doing it 😂enjoy ur day everyone 🎉🎉
At last Dr Huberman uses his voice for a guided relaxation - I have shared this recording with so many of my clients and use it myself. Thank you Dr Huberman.
This is the best of all..!Thanks Andrew 🙌💪
This + morning cold showers are my game changers! THX
that was so nice, it felt like much more than 10mins
its wild how mid day this makes me clear headed and ready for work and at night this makes me floaty and ready to actually sleep. thanks Dr. Huberman!
I don’t know if you’ll read this but I really needed this today you don’t understand what relief this provided to me today
Phenomenal! Thank you Andrew, and Virtusan.
Awesome 😎
Thanks CZcams ads for ruining this.
The Video is great, but why would you place an advertisement in the middle of such a video? I was doing the exercise and while I was in this relaxed state, suddenly an ad started playing and completely threw me off
Soooo nice! Gratitude
i love this!
Thank you doc! Surprisingly soothing voice too
I can’t tell you what a difference this has made to my day-to-day. I used to get exhausted every single day from 1-4 PM, and I’d crawl through that period of work with a lot of caffeine. Now? Thanks to this meditation I’m alert and completely focused during that time with absolutely zero caffeine. It’s truly remarkable. Thank you Dr. Huberman.
Wonderful! Glad it helped :-)