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Non sleep deep rest (NSDR): relaxation exercise for a mental boost
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Non sleep deep rest (NSDR) is a simple meditation technique that does what the term suggests: you don’t actually sleep, but you slow down your thought flow and brain wave frequency, sinking your brain and body into a deep rest. This would improve your concentration and achieve a better emotional balance. It is a simple exercise that you can perform in between if you find the space. You can compare NSDR to nidra yoga because it uses specific relaxation and breathing techniques.
Read also: What makes yoga so healthy?
Advantages
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- Concentration would improve
- It stimulates a better learning process
- It promotes deep relaxation
- It can relieve symptoms of anxiety and stress
- It reduces feelings of irritability and anger
- It would provide better self-regulation and self-control
Read also: Sophrology: a valuable remedy for stress
How does NSDR work?
The brainwave frequency you achieve with NSDR is normally only experienced during your deepest sleep. It ensures that our body gets the chance and space to really rest. During these periods of very low brain frequency, we have significantly lower levels of cortisol and norepinephrine, our bodies go into a parasympathetic state, and our stimulation levels are at their lowest. As a result, we can rest deeply, retain knowledge better and recover physically.
Also read: 7 tips to fall asleep quickly
NSDR: relaxation exercise
You can practice NSDR by following a session of nidra yoga, you can watch an accompanying video on YouTube, listen to a podcast or you can just get started yourself.
Find a quiet space where no one can disturb you. If necessary, use blankets, pillows, bolsters or a yoga mat to make yourself comfortable. You lie down with your eyes closed and try to relax. Focus your attention on your breathing. Take a few deep breaths in through the nose and exhale through the mouth. Your exhale should be twice as long as your inhale. Be aware of your body and possibly visualize a calming scene. Your heart rate should now slow down and your focus will be sharpened.
In this video Dr. Andrew Huberman himself explains how it works.
Read also: Breathing exercise against stress
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