Unlock the Awesome Brain Benefits of Non-Sleep Deep Rest (NSDR)

In a world where stress and constant connectivity and stimulation are the norm, finding methods to recharge and relax throughout your day are essential. Non-Sleep Deep Rest (NSDR) offers a powerful solution to turn down your nervous system when you need to. Blending scientifically supported benefits with practical, accessible techniques, NSDR is gaining attention for its ability to help the body and mind recover efficiently.

In this blog, we’ll explore what NSDR is, its proven benefits, and actionable ways you can incorporate it into your daily life.

What Is Non-Sleep Deep Rest (NSDR)?

NSDR is an umbrella term describing practices that put your brain and body into states of deep relaxation while remaining awake. These practices typically involve directed attention and controlled breathing, guiding the body into a restorative mode similar to that achieved during certain phases of sleep.

Dr. Andrew Huberman, a neuroscientist at Stanford University, defines NSDR as “a set of techniques that allow you to access restorative states of relaxation through deliberate focus.” These practices include yoga nidra, self-hypnosis, and guided meditations designed to calm the nervous system and promote recovery.

Unlike a nap, NSDR keeps the practitioner conscious, allowing for mental clarity and improved neuroplasticity—your  brain’s ability to change both its physical form and function.

The Proven Benefits of NSDR

Research shows that NSDR has profound benefits for physical, mental, and emotional health. Here are the scientifically backed advantages of engaging in NSDR practices:

1. Enhances Emotional Regulation

NSDR activates the parasympathetic nervous system, often referred to as the “rest and digest” system. This shift reduces cortisol levels (the stress hormone) and calms the brain and body. Research shows that NDSR practices can lead to changes in brain wave patterns, particularly an increase in alpha and theta waves, which are associated with deep relaxation and heightened creativity. This brain state is distinct from the deep sleep state, which is characterized by delta wave activity and offers unique restorative benefits according to science.

2. Boosts Learning and Memory

NSDR enhances neuroplasticity, which is the brain’s capacity to form new connections and strengthen existing ones. Neuroplasticity is how all learning takes place in your brain, and the act of learning does not  occur while fociusing in real time. The learning actually takes place after during sleep or deep rest. In the podcast, “Optimal Protocols for Studying & Learning,” Huberman cites research that performing NSDR immediately after a learning session can enhance memory retention and understanding by up to 50%.

3. Improves Sleep Quality

Though NSDR doesn’t replace sleep, it can serve as a supplement by improving sleep quality and reducing symptoms of insomnia. Studies have confirmed that mindfulness-based stress reduction (MBSR),  a mindfulness practice and one type of NSDR technique, leads to better sleep patterns and reduced symptoms of insomnia. Yoga nidra, a popular NSDR practice, has been shown to facilitate deeper, more restorative sleep cycles.

4. Restores Dopamine Levels

Dopamine is a neurotransmitter critical for motivation and focus. Studies demonstrate that engaging in NSDR can increase dopamine release by up to 65%, particularly after periods of intense focus or stress, in the striatum basal ganglia in the brain. In turn, this can enhance motivation and cognitive function making it a valuable tool for anyone to increase productivity and creativity.

5. Reduces Anxiety and Stress

As does any mindfulness practice, NSDR helps regulate the amygdala, which governs your brain’s fear and stress response. Research found that during NSDR teccniques, like yoga nidra, the brain shifts into a unique pattern of electrical activity characterized by slow-wave oscillations similar to those observed during deep sleep. This brain state is associated with reduced activity in the amygdala, the region of the brain involved in processing fear and anxiety.

With consistent practice, research shows that NSDR can downregulate the stress response which can result in reduced amygdala activity overall, lower anxiety levels, and greater control over their emotional responses.

How to Practice NSDR

To reap the most benefits, you need to incorporate NSDR into your routine consistently. Here are some popular NSDR methods and how you can practice them:

1. Yoga Nidra

Yoga nidra, or “yogic sleep,” is one of the easiest and most effective NSDR techniques. It involves lying down in a comfortable position while following a guided meditation. This practice leads you through body scans, breathing exercises, and visualization, creating a deep state of relaxation. You can find an abundance of instructional videos online. For a free guided NSDR session by Huberman, try this Yoga Nidra Guided Meditation.

2. Guided NSDR Protocols by Dr. Andrew Huberman

Huberman has videos for a ten- and twenty-minute NSDR sessions. These protocols combine focused breathing, mental imagery, and body awareness to activate deep rest and recovery.

3. Self-Hypnosis

Self-hypnosis is a process where an individual induces a state of focused relaxation to access the subconscious mind for therapeutic purposes. In the relaxed state, your brain and body are receptive to focusing on positive suggestions or intentions. Science shows that it helps reduce anxiety and access restorative mental states. Here’s a short video on how you do it. For a deeper dive, including the science, watch this one.

4. Simple Guided Breathing Exercises

Breathing practices can quickly shift your brain and nervous system into relaxation mode. Controlled, slow breathing is a cornerstone of NSDR and is my personal favorite. Learning to control and calm your breathing has many scientifically-validated physical, mental, and life benefits – both on-the-spot and in the long run. You take roughly 20,000 breaths a day, which means you have a lot of chances to help yourself. Here are six different breathing techniques to do that.

Tips for Maximizing Your NSDR Practice

• Find a Quiet Space: Set up a comfortable, distraction-free environment to practice.
• Stay Consistent: Even 10-20 minutes daily can yield significant benefits.
• Use Technology: Apps like Calm, Headspace, and Insight Timer offer NSDR-focused sessions.
• Integrate After Stressful Periods: Engage in NSDR immediately after work or learning for optimal recovery and retention.

You Can Try NSDR Today

Incorporating NSDR into your self-care routine is a simple yet powerful way to better your brain and enhance well-being. Huberman says, “NSDR is a tool that anyone can use to reset their brain and body for greater clarity, calm, and productivity.” Take control of your mental and physical well-being—because sometimes, rest is the most productive thing you can do.

By dedicating just a few minutes each day, you can unlock major benefits. With a multitude of free resources available, you can start experiencing the transformative effects of NSDR today.